Download Food and Nutrition

• Wellness is a philosophy that encourages
people to take responsibility for their own
health. Wellness influences your health in
the following:
• The food choices you make.
• The amount of physical activity you get.
• How you manage your feeling and
emotions.
• How you handle certain social situations.
Each year, advertisers spend millions of dollars
to sell food products.
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Growth, development, and function.
Fitness
Job Performance
Appearance
Reduces risk of Illness
Reduces long-term health
• Getting too little or too much of a nutrient
can cause malnutrition.
• A nutrient shortage, called a nutrient
deficiency, can cause skin rashes,
depression, hair loss, bleeding gums, and
night blindness.
• The US Department of Agriculture
recommends the following calorie intakes:
• 2800 calories for teen males, many active
men, and very active women.
• 2200 calories for most children, teen
females, active women, and many inactive
men.
• 1600 calories for many inactive women
and most older adults.
Vitamins
Males 14-18
Females 14-18
Minerals
Males 14-18
Females 14-18
Folate
400
400
Calcium
1300
1300
Niacin
16
14
Iodine
150
150
Riboflavin
1.3
1.0
Iron
11
15
Thiamin
1.2
1.0
Magnesium
410
360
Vatamin A
900
700
Manganese
2.2
1.6
Vitamin C
75
65
Molybedenum
43
43
Vitamin D
5
5
Phosphorus
1250
1250
Vitamin E
15
15
Zinc
11
9
Recommended Sources of Calories
• Carbohydrates and proteins provide 4
calories per gram, where fats provide 9
calories per gram.
• 30 percent of calories you in are from fat;
60 percent from carbs, and 10 percent
from protein.
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Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
• The body’s main source of energy is carbohydrates, also
known as starches and sugars.
• Found in fruits, vegetables, grain products, and dry
beans and peas.
• Generally the least expensive form of energy you can
buy.
• Not eating enough carbohydrates can cause your body
to use other energy-producing nutrients for energy;
however, this keeps those nutrients from doing their
specialized jobs.
• Carbohydrates fall into two categories: complex and
simple.
Complex Carbohydrates
• Can be broken down into two subcategories:
starches and dietary fiber.
• Found in dry beans, peas, and lentils; potatoes,
corn, rice, pasta, breads.
Dietary Fibers
• Dietary fiber is the only form of
carbohydrate that does not provide energy.
• Consists of nondigestible plant materials.
• Found in fruits, vegetables, grain products,
and dry beans and peas.
Insoluble Fiber
• Will not dissolve in water,
instead it absorbs it [like a
sponge]
• Helps food move
thorough the large
intestine at a normal rate.
• Lowers the risk of colon
cancer.
• Found mainly in fruit and
vegetable skins and
whole wheat or wheat
bran products.
Soluble Fiber
• Dissolves in water.
• Increases the thickness
of the stomach contents.
• Reduces blood
cholesterol levels.
• Found in fruits,
vegetables, dry beans,
peas, lentils, and oat
products.
How Much Fiber?
• The American Dietetic Association
recommends 20 to 35 grams of dietary
fiber a day for adults.
• To find your daily fiber needs, add 5 to
your age. [ex. 13 year olds need 18 grams
of fiber daily]
• Simple carbohydrates, or sugars, are a
natural part of many foods.
• Provide other nutrients such as proteins,
vitamins, and minerals.
• Fructose are found in fruit products.
• Maltose found in grain products.
• Lactose found in dairy products.
• Sugars extracted from plants and used as a
sweetener.
• Most widely used refined sugar is sucrose [table
sugar].
• Others include corn syrup, honey, maple syrup,
molasses, and brown sugar.
• Refined sugars do not supply nutrients other
than carbohydrates.
• Eating large amounts sweetened foods can lead
to excess weight and health problems.
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Proteins are mainly used to help
the body grow and repair worn-out
or damaged parts.
One-fifth of your body’s total
weight is protein, such as your
hair, eyes, skin, muscles, and
bones.
Also regulate important body
processes; they play a major role
in fighting disease.
Found in meat, poultry, fish, eggs,
dairy products, dry beans, peas,
and peanuts.
Too much protein can be harmful.
It can stress the kidneys as the
body works to break down the
extra protein and remove the
byproducts.
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Proteins are made of chains of
chemical building blocks called
amino acids.
Your body can make all but 9 of
the 22 known amino acids, called
essential amino acids.
Complete proteins are proteins
that supply all nine essential
amino acids.
Except for soybeans, all foods
from plant sources supply
incomplete proteins, or proteins
that lack one or more essential
amino acid.
Health experts recommend people
get more protein from plants than
animals because plants have less
fat.
• Fats promote healthy skin and normal cell
growth, and carry vitamins A, D, E, and K.
• Fats stored in the body provide a reserve
supply of energy and act as a cushion to
protect your heart, liver, and other vital
organs.
• Eating too much fat and the wrong kinds
can increase the risk of illness such as
heart disease and cancer, and obesity.
• Cholesterol is not fat, but a fatlike substance found in all
body cells.
• Contributes to digesting of fat and the skin’s production
of vitamin D.
• Cholesterol does not float through bloodstreams, but in
chemical “packages” called lipoproteins [LDL & HDL]
LDL [low-density lipoprotein] –
takes cholesterol from the liver
to where it is needed. Too
much LDL cholesterol can build
up in artery walls, increasing
risk of heart disease or stroke.
LDL cholesterol is known as
“bad” cholesterol.
HDL [high-density
lipoprotein] – picks up
excess cholesterol and
takes it back to the liver,
keeping it from causing
harm. This is known as
the “good” cholesterol.
Saturated and Unsaturated Fats
• For most people, the amounts and types of fats eaten have a
greater effect on blood cholesterol levels than does the
amount of cholesterol eaten.
• There are three basic kinds of fatty acids, fats found in butter,
corn oil, etc.:
• Saturated fats raise the level of LDL cholesterol in the
bloodstream. Found in meat, poultry skin, whole-milk dairy
products, and tropical oils.
• Polyunsaturated fats lower cholesterol levels. Found in corn
oil, soybean oil, and safflower oil.
• Monounsaturated fats lower LDL levels and raise HDL levels.
Found in olives, avocados, peanuts, and canola oil.
• A simply rule of thumb is that fats that are solid at room temp ,
such as utter are made of mainly saturated fatty acids. Fats
that are liquid at room temp are primarily unsaturated fatty
acids.
Trans Fats
• Most trans fats are produced when food
processors turn liquid fats into solids to
lengthen a product’s shelf life.
• Hydrogenation is a process that adds
missing hydrogen atoms to unsaturated
fat. The products gains a firmer texture,
but becomes more unhealthy.
Vitamins
• Vitamins help keep your body’s tissues healthy
and its many systems working properly. They
also help carbohydrates, fats, and proteins do
their work.
• Antioxidants are substances that protect body
cells and the immune system from harmful
chemicals in the air, certain foods, and tobacco
smoke. Other studies say some vitamins can
protect against illnesses such as heart disease
and cancer.
Thiamin (Vitamin B)
•Helps turn carbohydrates into energy
•Needed for muscle coordination and a healthy nervous system
•Enriched and whole-grain breads and cereals
•Dry beans and peas
•Lean Pork
•Liver
Riboflavin (Vitamin B2)
•Helps your body release energy from carbohydrates, fats, and
proteins
•Enriched breads and cereals
•Milk and other dairy products
•Green leafy vegetables
•Eggs
•Meat, poultry, and fish
Vitamin C (Ascorbic Acid)
•Helps maintain healthy capillaries, bones, skin, and teeth
•Helps your body heal wounds and resist infections
•Aids in absorption of iron
•Helps form collagen, which gives structure to bones, cartilage,
muscle, and blood vessels
•Works as an antioxidant
•Fruits-citrus fruits [oranges, grapefruit, tangerine], cantaloupe,
guava, kiwi, mango, papaya, strawberries
•Vegetables-bell peppers, broccoli, cabbage, kale, plantains,
potatoes, tomatoes
Folate (folacin, Folic acid)
•Teams with vitamin B12 to help build red blood cells and form
genetic material
•Helps prevent birth defects
•Helps your body use proteins
•May help protect against heart disease
•Green leafy vegetables
•Dry beans and peas
•Fruits
•Enriched and whole-grain breads
Vitamin B12
•Helps your body use carbohydrates, fats, and proteins
•Teams with B12 to help build red blood cells and form genetic
material
•Needed for a healthy nervous system
•Found naturally in animal foods, such as meat, poultry, fish
shellfish, eggs, and dairy products,
•Some fortified food
•Some nutritional yeasts
Vitamin/Function
Food Sources
Vitamin A
•Helps protect from infections
•Helps form & maintain healthy skin, hair, mucous
membranes, bones, and teeth
•Helps you see normally at night
•Works as an antioxidant
•Helps in reproduction
•Dairy products
•Liver
•Egg yolks
•Foods high in beta carotene
Vitamin D
•Helps your body use calcium and phosphorus
•Helps your body build strong and healthy bones and
teeth
•Fortified dairy products
•Egg yolks
•Higher-fat fish –salmon and mackerel
•Fortified breakfast cereals and margarine
Vitamin E
•Works as an antioxidant
•Nuts and seeds
•Green leafy vegetables
•Wheat germ
•Vegetable oils
Vitamin K
•Necessary for blood to clot normally
•Green leafy vegetables
•Fruits and other vegetables
•Dairy products
•Egg yolks
•Wheat bran and wheat germ
Minerals
• Most minerals become a part of your body, such as your
teeth and bones. Others are used to make substances
that your body needs.
• Major minerals-needed in relatively large amounts
[calcium, phosphorus, magnesium].
• Electrolytes-maintain body fluid balance [potassium,
sodium, and chloride].
• Trace minerals-needed in small amounts, but also
important [zinc, iron, copper, iodine, selenium].
• Too little iodine can cause thyroid problems, which is
needed for growth and development
• Too much sodium, or too little potassium can link to high
blood pressure.
Mineral/Functions
Calcium
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Helps build bone and maintain bone strength
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Helps prevent osteoporosis
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Helps regulate blood clotting, nerve activity, and other
body processes
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Needed for muscle contraction, including the heart
Food Sources
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Dairy products
Canned fish with edible bones
Dry beans, peas, and lentils
Dark green, leafy vegetables—broccoli, spinach, and turnip
greens
Tofu made with calcium sulfate
Calcium-fortified orange juice and soy milk
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Mineral/Functions
Food Sources
Sodium
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Helps maintain the fluid balance in your body
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Helps with muscle and nerve action
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Helps regulate blood pressure
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Tables salt
Processed foods
Chloride
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Helps maintain the fluid balance in your body
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Helps transmit nerve signals
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Table salt
Potassium
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Helps maintain the fluid balance in your body
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Helps maintain the heartbeat
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Helps with muscle and nerve action
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Helps maintain normal blood pressure
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Fruits—bananas, and oranges
Vegetables
Meat, poultry, fish
Dry beans and peas
Dairy products
Mineral/Functions
Food Sources
Iodine
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Responsible for your body’s use of energy
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Meat, fish, shellfish
Egg yolks
Dark green, leafy vegetables
Dry beans and peas
Enriched or whole-grain products
Dried fruits
Copper
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Helps iron make red blood cells
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Helps your heart work properly
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Saltwater fish
Iodized salt
Zinc
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Helps your body make proteins, heal wounds,
and form blood
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Affects the senses of taste and smell
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Helps your body use Vitamin A
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Meat, liver, poultry, fish, shellfish
Dairy products
Dry beans and peas, peanuts
Whole-grain breads and cereals
Eggs
Miso
Fluoride
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Helps strengthen teeth and prevent cavities
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Small amounts are added to the water supply to
help improve dental health in many
communities
Phytochemicals
• Phytochemicals-disease-fighting nutrients in plant foods
• Current estimates suggest that every plant has at least 50 to 100
different phytochemicals
Phytochemical
Beta carotene
Food Source
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Lutein
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Potential Health Benefits
Yellow and orange fruits
and vegetables
Dark green vegetables
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May play role in
slowing the progression
of cancer
Kale, spinach, collards,
mustard greens, romaine
lettuce; only in green
leafy vegetables
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May protect against
blindness
Water
• Often called the “forgotten nutrient,” water is actually the
one most critical to survival.
• About 50-60% of your body is water.
• Helps bread foods down to nutrients, and carries the
nutrients to the cells that need them.
• Helps your joints stay lubricated, skin stays soft, and
mind is alert.
• Filters out impurities and gets rid of waste products.
• About 2-3 quarts of water is used by your body daily.
• Dehydration, or lack of water, can occur if you don’t
replenish yourself; drink about 8 cups daily.
• Milk, fruit juice, soup, and fresh fruits and vegetables
also can supply water.
• The process of
breaking down
food into
usable
nutrients is
known as
digestion.
• The stomach is the widest part of the digestive
system.
• The walls of the stomach manufacture gastric
juices—combo of acid and enzymes that helps in the
chemical breakdown of food.
• Food is churned until it turns into a thick liquid
called chyme (KIME).
• Carbohydrates are the shortest to digest; about 1-2
hours.
• Proteins are longer; about 3-5 hours.
• Fats take the longest; up to 7 hours
• The chyme from the stomach enters the small intestine and is acted
on by 3 types of digestive juices:
• Bile, a substance that helps your body digest and absorb fats.
Produced in the liver and stored in the gall bladder until needed.
• Pancreatic juice, contains enzymes that help break down carbs,
proteins, and fats.
• Intestinal juice, made in the small intestine. Works with others to
break down food.
• When fully broken, carbs are turned in a simply sugar, the body’s
basic fuel supply, called glucose.
• Fats are changed into fatty acids.
• Proteins are broken down into amino acids.
• Vitamins, minerals, and water do not need to be broken down.
• Once food has been broken down, digestion is complete; however,
your body still has work to do. It must absorb the nutrients.
• Most absorption takes place in your small intestine.
•After the nutrients are absorbed by the villi of the small intestine, they are
carried through a blood vessel called the portal vein to the liver,
How Nutrients Are Used
• Oxidation is a process when fuel is combined with
oxygen to produce energy.
• Your body uses energy for 2 basic purposes:
• Automatic processes-such as breathing, digesting food,
and creating new cells. Even when sleeping your body is
using minimal amounts of energy. The minimal amount
of energy required to maintain the life process is called
basal metabolism.
• Physical activities-such as work and exercise.
• About 2/3 of the calories used are for basal metabolism.