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What Is Nutrition
-Nutrient: A chemical
substance in food that
helps maintain the body.
-Nutrition: The study of
how your body uses the
food that you eat.
-Malnutrition: is the lack
of the right proportions
of nutrients over an
extended period
What is a Nutrient
(A nutrient is a chemical substance in food
that helps maintain the body.)
Some provide energy. All help build cells
and tissues, regulate bodily processes
such as breathing. No single food supplies
all the nutrients the body needs to
function.
Deficiency Disease: failure to meet your
nutrient needs.
 Vitamins
 Minerals
 Water
 Protein
 Carbohydrates
 Fats
Sugars
Starches
Cellulose
Carbohydrates
• The body’s chief source of energy
• Sugar
– Simple Carbohydrates
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Glucose: Blood
Fructose: Fruit
Galactose: Milk
Sucroce: Table sugar
• Starches
– Complex Carbohydrates
• Fiber
Fats
• Important energy source
– Lipid family which includes fats and oils
• Hydrogenation: adds hydrogen atoms to
unsaturated fatty acids (liquid) turning them into
more saturated solid fats
– Crisco and margarine sticks
• Cholesterol: fatlike substance found in every cell
in the body
– Important… found in skin tissue, produces hormones
– Two types: Dietary and Blood
Fat Molecules
• Fats are large molecules
made up of elements Carbon, Hydrogen,
Oxygen
• Fatty acids found in
animal triglycerides are
saturated ones
• Fatty acids found in plant
triglycerides are
unsaturated ones (
exception - tropical oils)
Proteins
• Provide energy, encourage growth and tissue
repair
• Made up of small units called amino acids
– 20 important to the human body: 9 your body can’t
make and 11 it can
• Complete protein: animal foods and soy
• Incomplete proteins: plant foods
– Must pair 2 foods together: beans and rice
Vitamins
• Are complex organic substances
– Normal growth, maintenance, and reproduction
– Your body cannot produce all vitamins you can get
those by eating a nutritious diet.
• Fat-soluble vitamins: carried in fatty parts of foods
and dissolve in fats (body stores them in fat...
build up can be dangerous)
• Water-soluble vitamins: dissolve in water (body
does not store them)
Fat-Soluble Vitamins
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Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water-Soluble Vitamins
• Vitamin B-Complex
– Thiamin (vitamin B1)
– Riboflavin (vitamin B2)
– Niacin (nicotinamide,
nicotinic acid)
– Vitamin B6 (pyridoxine,
pyridoxal, pyridoxamine)
– Folacin (folic acid)
– Vitamin B12
• Vitamin C
Minerals
• In addition to vitamins your body also needs 15
minerals that help regulate cell function and
provide structure for cells. Major minerals, in
terms of amount present, include calcium,
phosphorus, and magnesium. In addition, your
body needs smaller amounts of chromium, copper,
fluoride, iodine, iron, manganese, molybdenum,
selenium, zinc, chloride, potassium and sodium.
• Amounts needed for most of these minerals is
quite small and excessive amounts can be toxic to
your body.
minerals
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Calcium:A mineral important for strong teeth and bones and for muscle and nerve function.
The major mineral constituent of bone.
– sources: milk and milk products, fish with bones that are eaten, turnip and mustard
greens, tofu, almonds and broccoli.
Chloride: A mineral that regulates body fluid volume, concentration and acid-base balance.
Balance intertwined with that of sodium
Chromium: A mineral important in regulating blood glucose. sources: brewer's yeast,
whole grains and meats
Copper: A mineral that is important for nerve function, bone maintenance, growth, blood
formation and utilization of glucose.
– sources: organ meats, sea foods, nuts and seeds
Fluoride: A mineral that is important to dental and bone health. Greatly improves
resistance to cavitites
– sources: fluoridated water, foods cooked in or containing fluoridated water, fish with
bones that are eaten, and tea
Phosphorus: A mineral essential to bone formation and maintenance, energy metabolism,
nerve function and acid balance.
– sources: meat, poultry, fish, eggs, dairy products and cereal products.
Potassium: A mineral that is essential for nerve function, muscle contraction and
maintenance of normal blood pressure.
sources: fruits and vegetables.
minerals
• Iodine: A mineral essential for the production of thyroid hormones.
– sources: sea foods, iodized salt and foods containing iodized salt
• Iron: A mineral that is an essential constituent of blood and muscle and
important for the transport of oxygen. Certain groups can be at risk of having
low iron levels. These include young children and early teens, women with
heavy menses, women with multiple pregnancies, and people with conditions
that cause internal bleeding, such as ulcers or intestinal diseases.
– sources: liver, red meat, egg yolk, legumes, whole or enriched grains and
dark green vegetables.
• Magnesium: A mineral found mainly inside muscles, soft tissues and bone. It
functions in many enzyme processes.
– sources: nuts, legumes, whole grains and green vegetables
• Manganese: A mineral that is important for growth, reproduction, formation of
bone, and carbohydrate metabolism.
– sources: whole grains, fruits, vegetables and tea.
• Molybdenum: A mineral involved in many enzyme processes, nerve function
and protein metabolism.
– sources: milk, beans, breads and cereals.
Minerals
• Selenium: A mineral associated with antioxidant
properties and fat metabolism. It has been claimed
to help prevent cancer and cardiovascular disease
– sources: seafoods and organ meats.
• Sodium: A mineral that regulates body fluid
volume, concentration and acid-base
– sources: table salt (sodium chloride), foods processed
with table salt, milk, milk products, eggs and seafoods
• Zinc: A mineral involved in wound healing, taste
sensation, growth and sexual maturation and part
of many enzymes regulating metabolism
– sources: meat, liver, eggs and seafood (oysters).
Water
• Water is your body's most important nutrient, is involved
in every bodily function, and makes up 70- 75% of your
total body weight. Water helps you to maintain body
temperature, metabolize body fat, aids in digestion,
lubricates and cushions organs, transports nutrients, and
flushes toxins from your body.
• Everyone should drink at least 64 ounces per day, and if
you exercise or are overweight, even more. Your blood is
approximately 90% water and is responsible for
transporting nutrients and energy to muscles and for taking
waste from tissues.
Nutrients that have
Calories:
 Proteins
 Carbohydrates
 Fats
Definition of a
Calorie:
o A unit of measure for energy
in food
Calories per gram:
Protein
1 Gram = 4 calories
Carbohydrates 1 Gram = 4 calories
Fat
1 Gram = 9 calories
Variables which affect
nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
Aim for Fitness
1. Aim for a healthy
weight
2. Be physically active each day
Build a Healthy Base
3. Let the pyramid guide your
choices
4. Choose a variety of grains
daily, especially whole grains
5. Choose a variety of fruits
and vegetables daily.
6. Keep food safe to eat.
Choose Sensibly
7. Choose a diet that is low in
saturated fat and cholesterol and
moderate in total fat
8. Choose beverages and foods
to moderate your intake of
sugars
9. Choose and prepare food with less
salt
10. Individuals over 21 who
drink alcoholic beverages
should do so in moderation
Review
• What is nutrition?
• What is a nutrient?
• What are the 6 nutrients?
– Give an example of each nutrient (food source)
– Why are they important to have in your diet
• Can you name 5 of the 10 dietary
guidelines?