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Nutrition
• Nutrition
• The process by which the body takes in and uses food
• Calorie (kilocalorie)
• measurement of energy from food
• Units of heat that measure the energy used by the body
and the energy that food supplies to the body
• Fuels everything you do
• Nutrients
• Substances in food that your body needs to grow, to
repair itself, and to use for energy
Influences
• Hunger
• Natural physical drive that protects us from starvation
• When your stomach is empty it contracts which
stimulates nerves.
• These nerves signal your brain that your body needs
food
• When you eat the walls of your stomach are stretched
and nerves are not stimulated
• Appetite• A desire, rather than a need, to eat
• After smelling pizza cooking or freshly baked bread
• Emotions
• Eating b/c bored or upset
• Family, friends, and peers
• Culture
• Convenience and cost
• Advertising
Six essential nutrients
Carbohydrates
• Starches and sugars present in foods
• Made up of carbon, oxygen, and hydrogen
• Preferred source of energy
• 4 calories per gram
• 60% of calories should be from carbs (complex)
• Simple carbohydrates- sugars
• Fructose and sucrose- refined to make table sugar
• Complex carbohydrates- starches – grains, seeds,
nuts, and others
• Body must break them down into simple sugars before
using as energy
Role of Carbohydrates
• Body converts carbs. into glucose- sugar, source of energy
• Glucose not use right away is stored as glycogen in liver
and muscles
• When more energy is needed the body converts the
glycogen back to glucose and use it
• If you take in more carbs than your body can use or store
as glycogen your body converts and stores it as fat
• Avoid taking in excess carbohydrates
• Fiber
• An indigestible complex carbohydrate found in some
vegetables, fruits, and grains
• Not used as energy
• Helps waste move through GI tract
• 20-35 grams of fiber a day
• There are two types of fiber: soluble and insoluble.
• Insoluble fiber, as the name implies, does not dissolve
in water because it contains high amount of cellulose.
• Insoluble fiber can be found in the bran of grains, the
pulp of fruit and the skin of vegetables.
• Soluble fiber is the type of fiber that dissolves in water.
• It can be found in a variety of fruits and vegetables such
as apples, oatmeal and oat bran, rye flour, and dried
beans.
•
Although they share some common characteristics such as being partially digested in
the stomach and intestines and have few calories, each type of fiber has its own
specific health benefits.
•
Insoluble fiber speeds up the transit of foods through the digestive system and adds
bulk to the stools, therefore, it is the type of fiber that helps treatconstipation or
diarrhea and prevents colon cancer.
•
On the other hand, only soluble fiber can lower blood cholesterol levels. This type of
fiber works by attaching itself to the cholesterol so that it can be eliminated from the
body.
•
This prevents cholesterol from recirculating and being reabsorbed into the
bloodstream.
•
In 2003, the World Health Organization released a new report specifically outlining
the link of a healthy diet rich in high-fiber plant foods to preventing cancer.
Proteins
• Nutrients that help build and maintain body cells
and tissues
• Made of long chains of amino acids
• Your body can actually make some amino acids but
not all
• Protein supplies amino acids to build and maintain
healthy body tissue.
• There are 20 amino acids considered essential because
the body must have all of them in the right amounts to
function properly.
• Twelve of these are manufactured in the body but the
other eight amino acids must be provided by the diet.
• Foods from animal sources such as milk or eggs often
contain all these essential amino acids while a variety of
plant products must be taken together to provide all these
necessary protein components.
• Complete protein- contains all 9 of essential amino
acids- animal products
• Incomplete protein- lacks one or more essential
amino acids- beans, peas, nuts
Role of Proteins
• Build new cells, especially during infancy,
childhood, adolescence, puberty, and pregnancy
• Body replaces damaged or worn our cells by making
new cells with proteins
• Body uses proteins to make enzymes, hormones, and
antibodies
• Excess stored as fat for energy
• 4 calories per gram
Fats
• A type of lipid- fatty substance that does not dissolve in
water
• 9 calories per gram
• Provide twice the energy of carbs and protein
• Saturated fat (fatty acid) is fats that are solid at room
temperature
• Molecules hold more hydrogen
• Animal fats and tropical oils
• Associated with heart disease
• Unsaturated fats (fatty acids)- vegetable fats- olive
and canola oil
• has at least one unsaturated bond
• Liquids at room temp
• Associated with reduced risk of heart disease
The role of fats
• Source of stored energy
• Transport vitamins in the blood
• A, D, and K
• Linoleic acid- essential fatty acid- needed for growth
and healthy skin
• Flavor
• Help satisfy hunger- b/c they take longer to digest
• Foods high in fat are high in calories
• Excess amount increases risk of unhealthy weight
gain and obesity
• Only 20-30% of calories should be from fat
Role of Cholesterol
• Waxy lipid-like substance
• Body uses produces a small amount
• Small amounts are used for making cell membranes,
nerve tissue, hormones, vitamin D, and bile
• Excess blood cholesterol is deposited in arteries
• High intake of saturated fats linked to high
cholesterol
Vitamins
• Compounds that help regulate many vital body
process, including digestion, absorption, and
metabolism
• Water soluble vitamins can dissolve in water and
easily pass into blood during digestion
• Body doesn’t store these so we need eat them on a daily
basis
• Vitamin C• from citrus fruits, other fruits and vegetables
• Protect against infections
• Heal wounds
• B1
• Thiamine
• Whole grain and enriched cereals
• Converts glucose to energy or fat
• B2
• Riboflavin
• Milk, cheese, spinach, beef
• Essential for producing energy from carbs, protein, fats
• Niacin
• Milk, eggs, poultry, beef, whole grains
• Helps in energy production
• Needed to utilize carbs
• B6
• Wheat bran, meat, whole grains, fish
• Essential for amino acid and carbs metabolism
• Folic Acid
• Nuts, orange juice,
• Production of genetic material
• B12
• Animal products
• Production of red blood cells
• Fat soluble vitamins are absorbed, stored in fat, liver,
and kidneys, and transported by fat
• Excess buildup can be toxic
• A
• Milk, green vegetables
• Maintain skin tissue
• D
• Milk, produced in skin exposed to sun
• Use of calcium and phosphorus
• E
• Vegetable oil, some fruit
• Help in oxygen transport
• K
• Spinach, broccoli
• Essential for blood clotting
Minerals
• Substances that the body cannot manufacture but
that are needed for forming healthy bones and teeth
and for regulating many vital process
• Calcium
• Dairy products, leafy vegetables
• Bones and teeth
• Phosphorus
• Dairy products
• Gives rigidity to bones and teeth
• Magnesium
• Whole grains
• Muscle contraction
•
Iron
• Meat shellfish
• Transporting oxygen in blood
Water
• Transports nutrients
• Carries waste
• Lubricates joints and mucous membranes
• Swallow, digest, and absorb food
• Eliminate waste
• Maintain normal body temperature- perspiration
• Drinks and food contain water
• Milk, juice, fruit, vegetables
• Beverages with caffeine increase urination
• Not good choices to get daily need of water