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Nutrition
The Blueprint for a perfect diet
What is Nutrition?
Nutrition is the science or study of food
and the ways in which the body uses
food.
It is also the study of the nutrients
foods contain.
What are nutrients?
They are substances in the food that
provide energy or help form body
tissues, and are necessary for life and
growth.
Six Nutrients
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
What are Carbohydrates???
A class of energygiving nutrients that
include starches,
fibers, and sugars.
Fruit, milk, cookies,
and potatoes have
carbs.
Carbs continued…
All carbohydrates are made up of one
thing…SUGARS!
There are two basic types of carbohydrates, Simple
and Complex.
Simple carbs are made up of single or double sugar
molecules.
Complex carbs are made up of many sugar molecules
that are linked together.
Sugars
Glucose- A single sugar that circulates in the blood;
the most important sugar in the body because it
provides energy to the body’s cells.
Fructose- A single sugar that is called fruit sugar;
sweeter than table sugar; found naturally in fruit and
honey; added to sweetened drinks.
Lactose- A double sugar made by animals that is also
called milk sugar; found in dairy products.
Sucrose- A double sugar refined from sugar beets or
sugar cane that we call table sugar; found in candies
and baked goods and used as a table sweetener.
Why do you have to be so Complex?
Starch is made of many sugars; found in
foods like potatoes, beans, and grains.
Glycogen is made in the body; made up of
many glucose units linked together and
stored in the muscle and liver of humans.
Fiber made of many glucose units linked
together; found in fruits and vegetables.
Insoluble fibers do not dissolve in water,
and add bulk to your body’s waste.
Last of the Carbs…
If you eat more carbs than what you need,
some will be stored as glycogen, which is
your body’s quick energy reserve.
If the storage space becomes full, then the
body converts it to fat.
Fats…sound good, but are
they?
A class of energygiving nutrients that
are also the main
form of energy
storage in the body.
FATS!
Fats belong to a class of chemical compounds called
lipids, which are fatty or oily substances that do not
dissolve in water.
They are made up of fatty acids, and glycerol. Three
fatty acids are linked to one glycerol, which is why
fats are also called triglycerides.
Saturated fat vs. Unsaturated fat
Fats that are made up of saturated
fatty acids.
The atom of fat is saturated
because it is bonded to as many
hydrogen atoms as chemically
possible.
Some oils (cocoanut, palm), meat,
whole milk, butter, and ice cream
are examples of saturated fat.
High levels of saturated fat can lead
to obesity, high cholesterol, and
heart disease.
Considered unsaturated because
they do not hold the maximum
amount of hydrogen atoms that is
chemically possible.
They are most common found in
plants and tend to be liquid at room
temperature. (how?)
Found in oils (olive, peanut, and
canola), peanuts, salmon and steak
Cholesterol…Yummy!
Found in all human and
animal tissue; body
makes it itself.
Needed to make
Vitamin D, cell
membranes, nerve
coverings, certain
hormones and bile (a
substance that aids in
fat digestion).
High Density Lipoprotein (HDL) vs. Low Density
Lipoprotein (LDL)
Carries cholesterol back to the
liver, where it is removed from
the blood.
Linked to animal tissue, so
dietary cholesterol is found only
in foods such as meat, fish,
poultry, eggs, and diary
products.
Called “good cholesterol”
because it lowers your risk of
Heart Disease.
Brings cholesterol to the body
cells.
When LDL levels get high, it
forms a substance called
plaque, which forms on the
walls of blood vessels. Plaque
blocks blood flow to the cardiac
muscle, which causes……?
Looking good takes PROTEIN!
A class of nutrients made up of
amino acids, which are needed
to build and repair body
structures and to regulate
processes in the body.
Your skin, nails, hair and
muscles are made up of protein.
Also needed to for enzymes,
hormones, and antibodies.
If you eat more than is needed,
it will be stored as ???
What makes Proteins?
Proteins are made up on chains of molecule
called___________
A. Amino Acids
20 different type of amino acids make up body
proteins, and nine of them cannot be made in our
body. These nine proteins are called essential amino
acids.
The other 11 can be made in your body, and they are
called __________________?
A. Non essential acids
Complete and Incomplete
Proteins
Proteins provided by animals contain the essential
amino acids, therefore we call them complete
proteins.
Most plant proteins (legumes, grains, and
vegetables) don’t have all the essential amino acids,
so we call them incomplete proteins.
Those who are vegetarian are able to meet their
protein dietary needs by eating a variety of plant
proteins. Ex. Legumes + Grains = Complete Protein.
Consequences of too much
protein, carbs, and fats
Heart Disease
Diabetes
Body fat increases
High Blood Pressure
Obesity Chart
What happens when you
don’t get enough food?
Weight Loss
Poor Growth
Famine
Starvation
Mental Illness
Death
*take a break Mr. J…you talk to
much!
Vitamins
Class of nutrients
that contain carbon
and are needed in
small amounts to
maintain health and
allow growth.
They can be either
dissolved in fat or
water.
Fat-Soluble Vitamins
Vitamin A- milk; yellow and orange fruits and veggies; cheese, eggs
and butter. Keeps eyes and skin healthy; needed for growth and for
strong bones and teeth.
Vitamin D- fish oils, fortified milk, liver, egg yolk, salmon, butter,
tuna,
(produced in the body when exposed to UV rays).
Vitamin E- Vegetable oils, beans, peas, nuts, dark-green vegetables,
wheat grains.
Vitamin K- leafy vegetables (spinach, kale, broccoli)…aids in blood
clotting.
Water Soluble Vitamins
Eight “B” vitamins
B1, B2, B3, B5, B6, B12, Folic Acid and Biotin
Vitamin “C” (Ascorbic Acid)
Minerals
A class of nutrients that are
chemical elements that are
needed for certain
processes, such as enzyme
activity and bone formation.
There are over 20 different
minerals that are essential in
small amounts to maintain
good health.
(Calcium, Copper, Iron,
Sodium, Zinc, Sulfur,
Potassium, Selenium, etc).
What happens if I don’t get enough Vitamins
and Minerals?
Nutrient Deficiency- The state of not
having enough of a nutrient to maintain
good health.
Nutrient Density- a measure of
nutrients in a food compared with the
energy a food provides.
Minerals cont…
Sodium- Body only needs small amounts of it (500 ml or ¼
teaspoon per day). You should not exceed 2400 ml, or 1 ¼
teaspoons per day. Also controls fluid levels in the body.
Calcium- Teens need about 1300 ml p/ day. One cup of milk
= 300 ml. Aids in cell reproduction, and bone formation.
*Osteoporosis is a bone density condition that happens when
you do not have enough calcium in the body. Bones become
brittle and break easily. One-half of woman over 50 will break a
bone because of osteoporosis. Most important time to get
calcium is during the teenage years.
Iron- Anemia happens when there is an iron deficiency. It is a
condition in which there are not enough red blood cells (RBC’s)
or hemoglobin to carry oxygen around the body. Iron is needed
to make hemoglobin.
Minerals cont…
Copper- needed for the production of
bone and red blood cells and the
absorption of iron.
Iodine- needed for production of
thyroid hormones and normal cell
function.
“Mr. J, can I go get some Water”…”No, but you
can learn about it!”
60% of your body is water.
Body looses a mass amount of
water everyday by excretion,
urinating and solid waste,
evaporation through breathing,
through your skin, and as you
sweat.
To make up for water loss,
drink up to 2.5 quarts per day,
or 8 cups.
What happens if you don’t get
enough water?
Dehydration- Occurs when the body
loses more water than has been taken
in.