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Nutrition
Junior Health
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Define Nutrients.
Define calorie.
What are the body’s function/Daily
Caloric intake: %
– Protein=?
– Carbs=?
– Fats=?
Nutrients
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A compound in food that the body requires
for proper growth, maintenance, and
functioning.
There are 6 classes of nutrients.
- Carbohydrates
- Protein
- Fats
- Vitamins
- Minerals
- Water
Recommended Dietary/Daily Allowance
The Government’s recommendations.
A daily dietary intake that meets nutrient
requirements.
–Maintains good health.
–Decreases risk to
diet-related illness.
Nutrients and Energy
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Carbohydrates, Proteins, and Fats
provide energy for the body because
they contain CALORIES.
Calorie: a unit used to measure energy
in food.
How do you measure the
energy in food?
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Calories – a unit used to measure energy
Carbohydrates = 4 calories per gram
Proteins = 4 calories per gram
Fats = 9 calories per gram
The body stores extra energy from carbohydrates, fats, or
proteins you eat as either glycogen or body fat.
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How Many Calories?
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31 grams of carbs =
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6 grams of fat =
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8 grams of protein =
The Carbohydrates
Provide energy in the form of glucose.
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Starches
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Fibers
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Sugars
Carbohydrates
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A class of nutrients that include
sugars, starches, and fibers.
Carbohydrates are the body’s
preferred source of energy, supplying
four (4) calories per gram.
55-60% of the days caloric intake
Carbohydrates are classified into
simple or complex.
Simple Carbohydrates
Definition;
Called “simple sugars”.
Includes glucose.
Found naturally in foods.
Examples;
Table sugar & honey.
Candy & soda.
Apples, melons, berries & oranges.
Spinach, broccoli & carrots.
Milk & ice cream.
Complex Carbohydrates
Definition
Combination
of starch (energy) and fiber
(helps with bodily functions).
During
sugars.
digestion these starches break down to
Examples
Bread,
cereals, pasta,
rice, potatoes, yams,
corn & peas.
Beans; chick peas,
kidney & lima.
The Role of
Carbohydrates
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Before your body can use
carbohydrates it must first convert
them to Glucose.
Glucose – a simple sugar and the
body’s main fuel.
Glycogen is glucose that is stored in
the liver and muscles until needed.
Excess Carbohydrates is stored as
adipose tissue or body fat.
Fiber
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Fiber is a plant form of carbohydrate that helps
maintain the health of the digestive tract.
– binds with cholesterol and carries it out of the body
– helps control diabetes by balancing blood glucose
– reduces risk of heart disease.
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Fiber may also help to control body fat. High
fiber diet fills up a person sooner on fewer
calories.
The body needs about 25 grams of fiber per
day.
What are some sources of fiber?
Protein
Function in the body?
Body’s last source of energy.
– 4 calories per gram.
Contains
amino acids; building blocks
used to repair the body.
Builds & repairs body tissue.
Helps body function properly.
10-15
% of day’s caloric intake.
Is it an energy nutrient?
YES
Role of Proteins
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The body’s machinery, and involved in the
function of all cells.
Protein is needed to build and repair body
tissues, including muscles.
Protein also keeps skin, nails, and hair
healthy, and defends against germs.
Amino Acids are the building blocks of
protein and provide energy.
Where are proteins found?
Complete Protein
Definition- provides the body with all
the amino acids needed to build &
repair.
Found
cheese.
in; meat, fish, milk, eggs &
Incomplete Protein
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Definition; A protein source low in
essential amino acids.
Two or more incomplete proteins together
provide adequate amounts of all the
essential amino acids. (whole grain bagel with
peanut butter)
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Food examples; Legumes (beans), nuts &
whole grains.
Fats (lipids)
Function in the body?
Provides energy (2nd source used).
9
calories per gram.
Protect
against injury (cushion).
Insulates body.
Carries Vitamins A, D, E & K.
No
more than 30% of daily caloric intake.
Too
much fat is linked to obesity, heart attacks, and
other health problems.
Is it an energy nutrient?
YES
Saturated Fats
“Bad fat” including Trans Fats.
Some
come from animal sources; meat,
egg, cheese, butter & milk.
Some come in the form of plants;
coconut & palm oil.
Unsaturated Fats
“Good fat”.
Food examples:
1.Vegetable oils; corn oil, canola oil &
olive oil.
2.Nuts, seeds & avocado.
3.Seafood; salmon, tuna, flounder, herring &
trout.
Role of Fats
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Supply the fuel for the body, transport
fat-soluble vitamins (A,D,E, K),
important for a healthy nervous
system, helps insulate the body, and
serves as a cushion to protect organs
against injury.
Fats come in two forms:
-Saturated
-Unsaturated
Cholesterol
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A fat-like substance that is produced in
the liver of all animals, found only in
foods of animal origin.
Cholesterol level in the body is
increased by consuming saturated
fats.
Your body requires some cholesterol –
production of hormones and protective
sheath around nerve fibers.
Cholesterol
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Transported through the blood in 2
forms:
LDL (“Bad”) – tends to deposit cholesterol on
the walls of the blood vessels
 HDL (“Good”) – removes cholesterol from the
cells.
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Exercise raises HDL, Low fat diet
lowers LDL
Nutrients
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A compound in food that the body requires
for proper growth, maintenance, and
functioning.
There are 6 classes of nutrients.
- Carbohydrates
- Protein
- Fats
- Vitamins
- Minerals
- Water
Vitamins
Definition- A substance made by plants or animals.
Found in; fruits, vegetables & vitamin supplements.
Functions
1. Helps regulate important body functions.
-digestion, absorption & metabolism.
2. Required for growth & development.
3. Helps with overall body function.
Vitamins
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Each Vitamin performs a
different function.
Vitamins do NOT have calories
Too little or too much of any
vitamin may be harmful.
There are two types of
vitamins, fat-soluble and
water-soluble.
Fat Soluble
Vitamins
Absorbed
&
stored into the
body’s fat
Vitamin
A
Vitamin D (sun)
Vitamin E
Vitamin K
Water Soluble
Vitamins
•Must absorb everyday,
not stored
•Travels & used through
body’s fluid .
•Released through urine.
Vitamin B
Vitamin C
Vitamins
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Vitamin A helps the body fight infections, maintains
normal, healthy skin, and promotes growth.
Vitamin D promotes growth and health of bones.
Vitamin E protects the body cells from attack by
oxygen (oxidation), and is also an antioxidant.
Vitamin K helps with blood clotting and bone
growth.
Vitamin C strengthens blood vessel walls, helps
wounds heal, helps bones grow, strengthens
resistance to infections, and is an antioxidant.
Vitamin B helps the body use protein and form red
blood cells.
Minerals
•Substances that come from water & soil
absorbed by plants.
•Humans absorb minerals from the
plants they eat.
•The human body can not
make mineral.
Function
Helps body grow & develop.
Helps hydrate the body
Regulate many vital body processes.
Most important minerals include:
-calcium
–sodium
–potassium
-iron
Electrolytes
Sodium, Chloride, and Potassium are the three
minerals that make up the electrolytes.
 Electrolytes are minerals that dissolve in the
body fluids and carry electrical charges.
 Electrolytes help maintain the proper balance
of fluids in the body, when fluids are lost
through sweat, blood, or urine so are
electrolytes.
 What should you drink if you lost a lot of
electrolytes?
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Water
Most vital nutrient.
Function
Carries nutrients to your cells and
removes wastes.
•Consume 6-8 cups a day.
•Body loses 6-8 cups through urine
and sweat a day.