Download Nutrition And Foods

Nutrition And Foods
Chapter 2
The Nutrients You Need
Section 1
The Role of Nutrients
Bell Work
Paragraph- at least 5 sentences
 Share information you know about
calories. Where do calories come
from? What are calories? Why do
different people have different caloric
needs? Why does your caloric needs
change from day to day?
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Six Main Nutrients
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Carbohydrates
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Proteins
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Main source of energy
Dietary Fiber
Help build, repair, and maintain body tissues.
Source of energy
Fats
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Concentrated form of energy.
Transports nutrients
Six Main Nutrients
Continued
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Vitamins
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Minerals
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Help regulate many vital body processes
Chemicals
Aid other nutrients
Nonliving
Some minerals become part of body tissue.
Water
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Essential to life
Makes up most of your body weight.
Nutrient Teamwork
All nutrients work together.
 If one is absent your entire body,
even your health, suffers.
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Effects of Poor Nutrition
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Nutrient deficiency
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A severe nutrient shortage
Malnutrition
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Serious health problems caused by poor
nutrition over a prolonged period.
How Much Do You Need
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Everyone need the same nutrients
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Not the same amounts
Dietary Reference Intakes “DRIs”
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A series of standards for assessing nutrient
needs among people of different age and
gender groups.
Examples: Recommended Daily Allowances
(RDAs), Approximate Nutrient Measures (AIs)
Updated periodically
FDA made Daily Values based on these charts
Energy From Nutrients
We need energy for every day
functions
 Energy is measured in units called
calories
 Energy needs
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Number of calories needed each day
depends on several factors. These
include activity level, age, weight, and
gender.
Recommended Calorie
Needs
Teen males, many active men, and
some very active women- 2,800
calories
 Most children, teen females, active
women, many inactive men- 2,200
calories
 Many inactive women, and most older
adults- 1,600 calories

Recommended Sources of
Calories
Carbohydrates and Proteins each
provide 4 calories per gram.
 Fats provide 9 calories per gram.
 Get less than 30 percent of the
calories you take in from fat,
approximately 60 percent from
carbohydrates, and at least 10
percent from protein.

Section 2
Carbohydrates, Fiber, and Proteins
Brainpop Video

Carbohydrates
Carbohydrates
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Main source of energy
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Found mainly in foods from plant sources. Ex.
Fruits, vegetables, grain products, dry beans,
peas.
Least expensive form of energy.
If you don’t eat enough carbs, your body uses
other forms of energy such as protein and fats.
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This keeps these nutrients from doing their job.
Two forms of carbohydrates: Simple and
Complex
Complex Carbs

Two subcategories
Starches
 Dietary Fiber
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Starch
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Foods that are high in starch are good
sources of protein, vitamins, and
minerals.
Dietary Fiber

Only form of Carbohydrate that does
not provide energy.
Nondigestible plant materials
 Two kinds of fiber:
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 Insoluble
 Soluble
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Most fiber containing food contain both.
Insoluble Fiber
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Will not dissolve in water
Absorbs water, contributes bulk to food.
 Helps food to move through digestive
track at a good rate.
 Lowers risk of colon cancer.
 Found in fruit and vegetable skins and in
whole wheat or wheat bran products.

Soluble Fiber
Dissolves in water.
 Increases thickness of stomach
contents.
 May reduce blood cholesterol levels.

How Much?
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American Dietetic Association
recommends 20-35 grams per day.
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To compute during growing years, add
five to your age.
Drink plenty of water to avoid
digestive upset.
Activity
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List foods that are high in fiber.
Why should we get enough fiber?
Simple Carbohydrates
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Also called sugars

Three types (Natural Sugars):
 Fructose
(Fruits)
 Maltose (Grain Products)
 Lactose (Dairy Products)

Refined Sugars
 Extracted
from plants and used as a
sweetener.
 Do not supply nutrients other than
carbohydrates.
 Eating large amounts can result in
excess weight.
Activity
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Make a list of all the foods you ate yesterday.
Which foods provided complex carbohydrates?
Which foods provide simple carbohydrates?
Proteins
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Used mainly by the body to help grow and
repair tissues.
About 1/5 of your total weight is protein.
Proteins can do their job only if you
consume enough other nutrients.
Found in al foods from animal sources.
Excess amounts of protein are broken
down and stored in the body as fat.
Complete Proteins
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Proteins are made of chains of
chemical building blocks called amino
acids.
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Your body can make all but nine of
twenty-two amino acids. These nine are
called essential amino acids.
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Essential amino acids must come from food.
Complete Proteins have all nine essential
amino acids.
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These come from meats, poultry, fish, eggs,
dairy products, and soy products.
Incomplete Proteins
These are proteins that are missing
one or more essential amino acids.
 Incomplete proteins come from plant
sources.
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Plant sources of protein generally have
less fat.
Section 3
Fats
Brainpop Video

Fats
Functions
Called essential fatty acids
 Promote healthy skin and normal cell
growth.
 Carry vitamins A,D,E, and K wherever
needed.
 Fats stored in the body provide a
reserved supply of energy.
 Act as a cushion to protect your vital
organs.

Functions, Continued
Provide Flavor
 Help you feel full longer
 What is the problem then?
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We eat too many fats, and the wrongs
ones.
 This increases the risk of illness.
 Contributes to obesity.
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Foods High in Fat
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Butter
Margarine
Oils
Cream
Sour Cream
Salad Dressing
Fried Foods
Some Baked Goods
Chocolate
Cholesterol
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Cholesterol is not fat.
Needed for essential body processes.
Contributes to digestion if fat.
Adults manufacture all the cholesterol they
need in the liver.
Circulates in the blood stream through
lipoproteins
Two kinds of lipoproteins- LDL; HDL
LDL
Low-density lipoprotein
 Chemical that takes cholesterol from
liver to where it is needed in body.
 Too much LDL causes buildup in
arteries.
 Also reffered to as “Bad Cholesterol”
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HDL
High-density lipoprotein
 Picks up extra cholesterol and takes it
make to liver.
 Also reffered to as “Good Cholesterol”
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Cholesterol Buildup Video
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Video: Cholesterol buildup in the
arteries - MayoClinic.com
Saturated and Unsaturated Fats
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Fatty Acids- Three types.
Saturated Fatty Acids
 Polyunsaturated Fatty Acids
 Monounsaturated Fatty Acids
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All foods contain all three types, just
varying amounts of each.
Saturated Fatty Acids
Raise Levels of LDL
 Foods high in this fat are:
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Meat
 Poultry Skin
 Whole Milk Diary Products
 Tropical Oils:
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 Coconut,
Palm, and Palm Kernel
Polyunsaturated Fatty Acid
Fats that seem to help lower
cholesterol levels.
 Foods high in these fats:

Vegetable oil
 Corn oil
 Soybean oil
 Safflower oil
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Monounsaturated Fats
Lower LDL and Raise HDL
 Foods high in these fats:
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Olives
 Olive oil
 Avocados
 Peanuts
 Peanut oil
 Canola oil
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Rule of Thumb
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At room temperature:
Solid fats- made up mainly of saturated
fatty acids.
 Liquid Fats- composed primarily of
unsaturated fatty acids.
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Hydrogenation
Process in which missing hydrogen
atoms are added to an unsaturated
fat to make it firmer in texture.
 Results in trans fatty acids which
have many of the same properties as
saturated fats.
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Section 2-4
Micronutrients
Vitamins
Have antioxidant power
 Help to prevent against illness.
 Types
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Water-soluble
 Pass
into blood stream easily
 Cannot be stored in body.
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Fat-soluble
 A,D,E,and
K
 Is stored in fat in body.
Vitamin Sources
Eat plenty of fruits and veggies every
day.
 Drink Milk.
 When you eat bread or pasta, choose
enriched whole-grain varieties.
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Minerals
Vital for health
 Three types of mineral
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Major mineral: needed in relatively large
amounts.
 Electrolytes: Work to maintain body’s
fluid balance.
 Trace minerals: equally important,
needed in smaller amounts.
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Calcium
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Needed for strong bones.
Osteoporosis: a disease in which bones
become porous making bones weak and
fragile.
Bone Building Tips:
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Eat plenty of calcium rich foods.
Follow basic guidelines for healthy eating.
Take part in physical activity.
Avoid tobacco products, alcohol, and excessive
caffeine.
Iron
Essential for making hemoglobin:
carries oxygen to cells
 Anemia: Nutrient difficiency; tired,
weak, short of breath, and pale.
 Good Sources: lean red meat; dried
beans and peas; dried fruits, grain
products; dark, green leafy
vegetables.
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Phytochemicals
Disease fighting nutrients found in
plant foods.
 Every plan has from 50-100 different
phytochemicals.
 Beta carotene: believed to prevent
some types of cancer.
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Water
Most critical to survival.
 Regulates body temperature.
 Drink 8 cups per day.
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Section 2-5
How Your Body Uses Food
Brainpop Video
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Digestive System
Digestion
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The process of breaking down food into
nutrients.
The mouth: digestion starts in the mouth.
Saliva breaks down food chemically. Teeth
break down food physically.
The Esophagus: Connects mouth to
stomach. Muscles contract and relax
creating wavelike movements that force
foods down into stomach. This process is
called peristalsis.
Digestion Continued
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The stomach: The widest part of the
system. Can hold about 4 cups of food.
Walls manufacture gastric juices that
chemically break down food. Peristalsis
also breaks down food in stomach. A thick
liquid is now formed called chyme.
The small intestine: Three digestive juices
acts on chyme:
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Bile: helps digest and absorb fats.
Pancreatic juice: breaks down carbs, proteins,
and fats.
Intestinal juice: Works with others to break
down food.
Using the Nutrients
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After breaking down nutrients, digestion is
complete. Body then must absorb
nutrients. These nutrients are absorbed
into the bloodstream and taken to other
parts of the body.
The waste is left. It is then moved to the
large intestine, also called colon. The colon
removes water, potassium, and sodium
from waste. The remainder is stored in the
rectum until eliminated.