Download Nutrient Basics

Fall 2007
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©2002 Learning Zone Express
Louanne Kaupa, RD, LN.
November 14, 2013
 Early
Work: What foods contain
carbohydrates?
 Schedule
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Lecture Carbohydrates
 Target:
Understand the nutrient
contribution of carbohydrates
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©2002 Learning Zone Express
Nutrients
 The
food you eat is a source of
nutrients. Nutrients are defined as
the substances found in food that keep your
body functioning.
 Your
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body needs nutrients to…
Fuel your energy.
Help you grow.
Repair itself.
Maintain basic bodily functions.
©2002 Learning Zone Express
Balance is Key
For years, people held to the idea that there are “bad”
nutrients and “good” nutrients when, in fact, all nutrients play a
certain role in the body. Even those nutrients once considered
“bad” such as fats and carbohydrates perform vital functions in
the body and if one consumes too many “good” nutrients such as
vitamins or minerals there can be harmful results, as well.
These three are the framework of the USDA
MyPlate:
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Balance - Eat foods from all groups of the USDA MyPlate.
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Variety - Eat different foods from each food group.
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Moderation
- Eat smaller portions of foods from each
©2002 Learning Zone Express
group.
The 6 Essential Nutrients
 Water
 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals
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©2002 Learning Zone Express
Water
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Did you know?
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1/2 to 3/4 of the human body consists of water!
Functions in the Body:
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Water carries nutrients to your cells and carries waste
from your body.
Regulates body temperature.
Dissolves vitamins, minerals, amino acids and other
nutrients.
Lubricates joints.
It is recommended that teens drink 6-8 glasses (8 fl.oz each) of water each day.
This is in addition to around 4 cups of water you get from food each day.
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©2002 Learning Zone Express
Sources
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All beverages or fluids are a source of water.
Solid Foods:
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Lettuce, celery, and other crisp vegetables are composed of
90 percent or more water.
Protein-rich foods such as meat, fish, or chicken may contain
as much as one-half to two-thirds their weight in water.
Grain products, which don’t seem watery at all, may be up to
one-third water.
Fats, such as butter or margarine, and sugar are
among the foods that contain the least water.
Some water, 1-2 cups per day, comes from inside our
bodies as a byproduct of energy metabolism.
It is important to be aware of fluid intake. Water from
drinking fluids is needed. Besides plain water, juices,
milk, or other beverages boost fluid intake.
Activities
 Read
Water Article as a class
 water
vs gatorade sports hydration -10
min.
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What is the moral of the story? When do you
need sports drinks?
Carbohydrates
Carbohydrates are the body’s main source of energy
and provide the body’s need for dietary fiber.
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Calories Per Gram
 Food
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Pasta, breads, cereals, grains, rice, fruits,
milk, yogurt and sweets.
 Two
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Sources:
types of Carbohydrates:
Starches or Complex Carbohydrates
Simple Carbohydrates
©2002 Learning Zone Express
Simple Carbohydrates
 Food
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Fruits, juices, milk, and yogurt.
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Candy, soda, and jelly.
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Sources:
These simple carbohydrates have a bad reputation
because they are high in calories and low in
nutritional value. (Empty Calories)
©2002 Learning Zone Express
Sugars
 Lactose-
Milk Sugar
 Fructose Glucose
Fruit Sugar
(Dextrose)- Blood Sugar
 Sucrose-
Table Sugar
(Glucose/Fructose)
 Maltose-
Malt Sugar (Barly)
Starches or
Complex Carbohydrates
 Food
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Sources:
Whole grain breads and cereals,
pasta, vegetables, rice, tortilla
and legumes.
 Function
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in the Body:
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An excellent source of fuel (energy)
for the body.
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Rich in vitamins, minerals and fiber.
©2002 Learning Zone Express
Fiber
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Fiber is the plant material that doesn’t
break down when you digest food. Many,
but not all, complex carbohydrates contain fiber.
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Food Sources:
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Function in the Body:
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Oatmeal, fruits, vegetables, whole grains and legumes.
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Aids in digestion.
May reduce the risk of developing some diseases like
heart disease, diabetes and obesity, and certain types
of cancer.
Helps promote regularity.
©2002 Learning Zone Express
Activity
 Clearing
 what
is glycemic index - YouTube
 Chapter
6 Activity 3 worksheet
 Chapter
6 Pg 100
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the Carbohydrate Confusion
1,3,5,8,15,18
©2002 Learning Zone Express
November 18, 2013
Early Work: What is a complex carbohydrate? What is the
benefit for energy?
Schedule
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Finish Chapter Packet
Test Review
Whole Grains
Labels
Proteins
Target: Understand what a whole grain is and the benefits
of choosing whole grains.
Parts of a Whole Grain
Whole Grains
 Great
Grains - Curtis Stone
Commercial - YouTube
Reading a label
November 19, 2013
Early Work: What is the role of Fiber?
Schedule
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Study for test
Test on Digestion and MyPlate
Lab Planning Whole Grain Pancakes
Target: Demonstrate understanding of Digestion
process and MyPlate recommendations
Lab Planning
 Topping
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Provided
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Maple Syrup
Honey
Butter
Fresh Peanut Butter
Order
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Strawberries
Bananas
Raspberries
Blueberries
Whipping Cream
November 21, 2013
Early Work: What nutrients are in
grains?
Schedule
Whole Grain Pancake Lab
Tuesday 11/26 Test RE-TAKE DAY
Target: Produce a healthy whole grain
pancake, crepe’, or biscuit.
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©2002 Learning Zone Express
December 2, 2011
Early Work: What is the role of Fiber?
Schedule
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Protein Notes
Amino Acids
Video Clip
Worksheets
Begin Fat Notes
Target: Understand how Amino Acids contribute
to overall wellness.
Proteins 4 Cal Per Gram
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Food Sources:
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Function in the Body:
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Meat, fish,eggs, poultry, dairy products,
legumes, nuts and seeds. (Breads, cereals and
vegetables also contain small amounts of protein.)
Provides energy.
Help to build, maintain, and repair body tissues.
Proteins are made up of chemical compounds
called amino acids. There are 20 amino acids.
©2002 Learning Zone Express
Amino Acids
Of the 20 amino acids, the human body
is capable of producing 11 of them.
The other 9 called, “Essential Amino Acids”
must be supplied by food sources.
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Two types of Protein:
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Complete Proteins:
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Contain all 9 essential amino acids.
They are found in animal sources.
Incomplete Proteins:
Lack one or more of the essential amino acids.
• They are found in plant sources.
The best way to give the body complete proteins is to eat a wide
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variety of foods throughout the day.
©2002 Learning Zone Express
Activites
 Video
 complete
 Protein
proteins - Bing Videos
structure - Bing Videos
 Worksheets
may 4, 2012
Early Work: Why is it important to eat a variety of
foods?
Schedule
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Fat Notes
Cholesterol
Lab Planning
Target: Understand how cholesterol is linked to
disease and health problems.
Fat
- The most concentrated form of food energy (calories).
9 Calories Per Gram
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Food Sources:
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Function in the Body:
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Butter, vegetable oils, salad dressings, nuts and
seeds, dairy products made with whole milk
or cream, and meats.
Provide substances needed for growth and healthy skin.
Enhance the taste and texture of food.
Required to carry “fat-soluble”
vitamins throughout the body.
Provide energy.
©2002 Learning Zone Express
Types of Fat
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Saturated Fat:
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Fats that are usually solid at room temperature.
Food Sources: Animal foods and tropical oils.
The type of fat most strongly linked to high cholesterol and
increased risk of heart disease.
Unsaturated Fat:
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Fats that are liquid at room temperature.
Polyunsaturated Fat:
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Monounsaturated Fat:
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Food Sources: Vegetables and fish oils.
Provide two essential fatty acids necessary for bodily functions.
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Food Sources: Olive oil, canola oil, nuts, seeds.
May play a role in reducing the risk of heart disease.
©2002 Learning Zone Express
May 8, 2012
Early Work: What fat is a good fat? How can we
tell the type of fat by looking at it?
Schedule
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Cholesterol
Video
Chapter Questions
Target: Understand the role of Vitamins and
Minerals in overall heath and wellness
Cholesterol
- A fat-like substance that is part of every cell of the body.
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Function in the Body:
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Helps the body make necessary cells including skin, and
hormones.
Aids in digestion.
The human body manufactures all the cholesterol it needs.
You also get cholesterol from animal food products you eat.
Cholesterol can’t dissolve in the blood. It has to
be transported to and from the cells by carriers
called lipoproteins. Low-density lipoprotein, or
LDL, is known as “bad” cholesterol. High-density
lipoprotein, or HDL, is known as “good”
cholesterol. These two types of lipids, along with
triglycerides make up your total cholesterol.
©2002 Learning Zone Express
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LDL (Bad) Cholesterol
When too much LDL (bad) cholesterol circulates in the
blood, it can slowly build up in the inner walls of the arteries
that feed the heart and brain. If a clot forms and blocks a
narrowed artery, heart attack or stroke can result.
HDL (good) Cholesterol
High-density lipoprotein (HDL) cholesterol is known as
“good” cholesterol HDL carries cholesterol away from the
arteries and back to the liver, where it's passed from the
body.
Triglycerides
Triglyceride is a form of fat made in the body. Elevated
triglycerides can be due to overweight/obesity, physical
inactivity, cigarette smoking, excess alcohol consumption
and a diet very high in carbohydrates (60 percent of total
calories or more).
©2002 Learning Zone Express
Activity
 YouTube
- Understanding Cholesterol
(Heart Basics #5)
 Cholesterol
 Chapter
7 Questions- Protein and Fats
Pg 114.
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101 | The Dr. Oz Show
©2002 Learning Zone Express
Classifications
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White Board
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Carbohydrates
Protein
Fat
Place foods
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Hamburger
Quinoa (Keen wa)
Soy
Spinach
Whole wheat bread
Snickers
Coke
Orange Juice
Dasani
Mac and Cheese
French Fries
May 7, 2013
Early Work: What is good Cholesterol and bad
Cholesterol?
Schedule
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Vitamins Notes
Minerals Notes
Videos
Target: Understand the role of Vitamins and
Minerals in overall heath and wellness
Vitamins
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Food Sources:
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Unlike carbohydrates, fats, and proteins,
vitamins DO NOT provide energy (calories).
Function in the Body:
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Fruits, vegetables, milk, whole-grain breads,
cereals and legumes.
Help regulate the many chemical processes in the body.
There are 13 different vitamins known to be required
each day for good health.
Vitamins are separated into two types: Fat Soluble &
Water Soluble Vitamins.
©2002 Learning Zone Express
Fat/Water Soluble Vitamins
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Fat Soluble Vitamins
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Water Soluble Vitamins
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Vitamins A, D, E, K
Require fat for the stomach to allow them to be carried
into the blood stream for use (absorption).
Can be stored in the body for later use.
Vitamins C and B-complex
Require water for absorption.
Easily absorbed and passed through the body as
waste.
©2002 Learning Zone Express
Vitamin A
 Food
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Sources:
Dark green, leafy vegetables, deep yellow
and orange fruits and vegetables, liver, milk,
cheese, and eggs.
 Function
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in the Body:
Helps keep skin and hair healthy.
Aids in night vision.
Plays a role in developing
strong bones and teeth.
©2002 Learning Zone Express
Video
 YouTube
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- Vitamin A
©2002 Learning Zone Express
Vitamin D
 Food
Sources:
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Vitamin D fortified milk, egg yolk, salmon,
and liver.
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Nonfood Source: the sun.
 Function
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in the Body:
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Helps the body use calcium and phosphorus.
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Plays a role in building strong bones
and teeth.
©2002 Learning Zone Express
Video
 YouTube
- Dr. Oz on The Importance of
Vitamin D
 Enriched
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Vs Fortified
©2002 Learning Zone Express
Vitamin E
 Food
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Sources:
Whole-grain breads and cereals; dark green,
leafy vegetables; dry beans and peas; nuts
and seeds; vegetable oils; margarine; liver.
 Function
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in the Body:
Helps form red blood cells, muscles, and
other tissues like Hair, Skin, and nails.
©2002 Learning Zone Express
Vitamin K
 Food
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Sources:
Dark green and leafy vegetables (such as
spinach, lettuce, kale, collard greens), and
cabbage.
 Function
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in the Body:
Helps blood to clot.
©2002 Learning Zone Express
Video
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 YouTube
- Vitamin E
 YouTube
- Vitamin K
©2002 Learning Zone Express
Vitamin B-complex
 Food
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Sources:
Whole grain and enriched breads and
cereals; dry bean and peas; peanut butter;
nuts; meat; poultry; fish; eggs; milk.
 Function
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in the Body:
Helps the body use the energy
from the foods we eat.
©2002 Learning Zone Express
Vitamin C
 Food
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Sources:
Citrus fruits, strawberries, kiwi,
broccoli, tomatoes, and potatoes.
 Function
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in the Body:
Helps heal wounds.
Helps maintain healthy bones,
teeth, and blood vessels.
Boosts Immune System
©2002 Learning Zone Express
Minerals
 Food
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Sources:
Meats, beans, nuts, fruits, vegetables, dairy
products, and grains.
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in the Body:
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The body depends on minerals for practically
every process necessary for life.
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The body requires 16 minerals daily.
©2002 Learning Zone Express
Minerals
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Calcium
Phosphorus
Magnesium
Sodium
Potassium
Iron
Others include:
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Iodine, Zinc, Copper, Sulfur, Chloride, etc.
Teens are lowest in Calcium and iron.
Why do you think this is so?
©2002 Learning Zone Express
May 8, 2013
Early Work: What does Iron do for your
body?
Schedule
Finish Videos
Malnutrition
Target: Understand how minerals impact
health
Video
 YouTube
– Iron
 YouTube
- Calcium 101 (Health Short)
Benefits of Potassium –
YouTube There is 1 min ad--Sorry
 Nutritional
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©2002 Learning Zone Express
Nutrient Deficiency
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A nutritional deficiency occurs when your
body doesn’t get enough nutrients.
Symptoms:
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At first the symptoms may not seem serious. They may
include: tiredness, difficulty sleeping or concentrating,
frequent colds, and weight loss or gains.
However, if the deficiency is not corrected the
symptoms may get more serious and effect the skin,
eyes, and bones.
The best way to avoid a nutrient deficiency is
to eat a well balanced diet.
©2002 Learning Zone Express
May 9, 2013
 Early
Work: Why Calcium is important
to teens?
 Schedule
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Dietary project: Introduce
Track your food
Lab Planning: Brownies
 Target:
day.
Analyze daily food intake for 1
 NW
Dietary Project 13.ppt
Test Review
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6 nutrient classes
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Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
Enriched vs Fortified
Teens deficient in what two nutrients?
Where does Tofu come from? What nutrient is it
highest in?
How much water do you need daily?
Empty calories
Nutrient Basics Quiz
Fill in the blank with the appropriate nutrient.
1. I serve many functions in the body. I help carry nutrients to the body’s cells
and I also help regulate body temperature. I am____________.
2. I can be converted into energy. I am also used to build, maintain and repair
body tissues. I am_________.
3. I have a bad reputation in many people’s minds but I do serve many functions
in the body. For example, I am the most concentrated source of energy and I
also am needed for growth and healthy skin. I am______________.
4. I am the body’s main source of energy and I come in two forms, simple and
complex. I am_______________.
5. I do not provide energy (calories) but I do help regulate many of the chemical
processes in the body. You need 13 different forms of me everyday.
I am_____________.
6. I am depended on for nearly every process necessary for life. The body
requires 16 types of me everyday from calcium to iron. I am _________.
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©2002 Learning Zone Express
You’re the Expert…
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
Jenny is an active teenage. She plays on the
basketball and soccer teams at her school. Lately,
however, she has been feeling tired and having trouble
concentrating in school. She eats three meals a day,
but tends to eat mostly cheese pizza, French fries, and
Twinkies. Jenny comes to you for advice.
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Working in small groups, create a sample diet for her
which may help her overcome her nutritional
deficiency. Be sure to include all of the 6 essential
nutrients in her diet plan and explain briefly why you
chose the foods you did.
©2002 Learning Zone Express
Exploring the Web
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Here are some suggested sites you and your class
may want to investigate for more information on
nutrients.
 http://www.nutrition.gov/home/index.php3
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http://www.nal.usda.gov:8001/py/pmap.htm
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USDA Food Guide Pyramid information
http://vm.cfsan.fda.gov/list.html
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Nutrition facts and information
The US FDA Center for Food Safety and Applied
Nutrition
http://www.nal.usda.gov/fnic/
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Food and Nutrition Information Center
©2002 Learning Zone Express
Stop!
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©2002 Learning Zone Express
Nutrition Brochure
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Topics
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Heart Disease
(athersclorosis)
High Blood Pressure
(hypertension)
Osteoporosis
Diabetes
Celiac
Puberty and
Adolescents
©2002 Learning Zone Express
Young Children (46yrs)
 Lacto-Ovo Vegetarian
 Vegan Vegetarian
 Athletes
 Elderly
 Pregnancy
 Fructose Intolerance
2 per topic. May do alone
or with partner
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Requirements
 Description
 MyPyramid
 Nutrients
 Menu
 Recipe
 Refrences
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©2002 Learning Zone Express
of Topic