Download Chapter 2 The Nutrients You Need

Chapter 2
Nutritional Needs
Nutrition
Food Science
Foods
Provide the nutrients
needed for good health
NUTRIENT
Chemical
substance in
food that helps maintain
the body
NUTRITION
The
study of how the
body uses nutrients in
the foods you eat
Malnutrition
A
lack of the right
proportions of nutrients
over an extended period.
NUTRIENTS
 Over
50 needed for good health
 All help build & maintain cells &
tissue
 Regulate bodily processes breathing
 No single food provides all
nutrients
The Six Main Nutrients

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Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Sources of Calories

Carbohydrates & Proteins = 4 calories / gm
 Fat
= 9 calories / gm
 30% from fat
 60% from carbohydrates
 10% from proteins
Carbohydrates

Body’s main source of energy!!!
2 main types of Carbs
 SIMPLE
Carbohydrates
Glucose
 Fructose
 Galactose
 Sucrose
 Lactose
 maltose

Note: any word that
ends in “ose” is a
type of sugar
 Complex Carbohydrates
 Made from many glucose sugar units
that are bonded together.
Starch is the most abundant
carbohydrate in the diet
 It is the storage form of energy in
plants

Functions Of Carbs
 Provide
energy
 Help body digest fats
 Allow body to use proteins for
growth & maintenance instead
of energy
Fiber…
 Helps
prevent heart disease
 Lower cholesterol
 Helps speed food through the body
 Help dilute carcinogens in food
 Need 25 (f) – 38 (m) grams daily
Too Much / Too Little Carbohydrate


Deficient…
 Body uses protein as energy
 Constipation
Excess
 Weight gain
 Tooth & gum decay from acid produced
by bacteria
Function of Fats

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Promote healthy skin
and normal cell growth
Carry vitamins ADE&K
to wherever needed
Provide a reserve
supply of energy
Act as a cushion to
protect your heart,
liver, and other vital
organs

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Fats add flavor
They digest slowly so they help you feel
full longer
Too much fat can
increase the risk of
heart disease and
cancer
Saturated Fats


Come from Animals
Are solid at room temperature
Fat Fat and More Fat!

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Many fats are hidden in
our foods
Foods high in fat
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Butter
Margarine
Oils
Cream
Sour Cream
Salad Dressing
Fried Foods
Baked Goods
Chocolate
Unsaturated Fats

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Come from plants
Liquid at room Temperature

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Olive oil
Corn oil
Vegetable oil
“Good Fats”
Cholesterol

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Is a fat-like substance present in all cells that is needed
for many body processes
Adults manufacture all the cholesterol they need in the
liver

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LDL-takes cholesterol from liver to wherever it’s needed in the
body BUT if too much is circulating the excess amounts of
cholesterol can build up in artery walls! “BAD cholesterol”
HDL-picks up excess cholesterol and takes it back to the liver
keeping it from causing harm. “GOOD cholesterol”
Proteins
made of small units called
amino acids
 22 known amino acids
 9 essential – body does
not make them
 11 non-essential – body
can make them

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Complete Proteins: Supply all 9 essential
amino acids – animal foods

Incomplete proteins: lack one or more
essential amino acids- plant foods
Proteins

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Provide energy
Help body grow and repair worn out and
damaged parts

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Hair, eyes, skin, muscles, and bones are made of
proteins
Help regulate body functions
High protein foods: meat, poultry, fish, eggs,
and dairy products, dry beans, peas, peanuts,
veggies and grains
Too Much / Too Little Protein
Excess amounts are broken down and
stored in the body as fat!!
 Deficiency: Called PEM (Protein –energy
Malnutrition) Includes fatigue, weight loss,
diarrhea, infections & stunted growth

Types of Vitamins

Water-soluble - dissolve in water
vitamin C and B vitamins

Fat-soluble - absorbed and
transported by fat (vitamins A,D,E,
and K)
Vitamins


Organic substances needed in
small amounts for:
*Normal growth
*Maintenance
*Reproduction
Help keep your body’s tissues
healthy and systems working
properly
Antioxidents

Substances that protect body cells and the
immune system from harmful chemicals in
the air, certain foods, and tobacco smoke.
Minerals
 Inorganic
substances that
make up 4% of your body
 Most minerals become a
part of your body such as
teeth and bones
Macrominerals:
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Calcium
Sodium
Phosphorous
Potassium
Magnesium
Chlorine
Microminerals

Needed in small amounts (trace elements)
 Iron
 Zinc
 Iodine
 Flourine

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Electrolytes: minerals
that work together to
maintain the body’s
fluid balance
(potassium, sodium,
and chloride)
Trace Minerals: minerals
needed in very small
amounts (iron, zinc,
copper, iodine, and
selenium)
Where do I get
Minerals??
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Eat plenty of
calcium rich foods
Meat, poultry, fish
Nuts
Whole Grains
Green Veggies
Dry beans, peas,
lentils
WATER
The most critical nutrient to survival!!!
 People can live without food for 40 days but
only 3 without water!!!
 Water exists in ALL body cells!!
 After helping break foods down into nutrients
water carries the nutrients to the cells that need
them

What does water do for your
body??
breaks the nutrients down into usable forms
–helps your joints stay lubricated, your skin
soft, and your mind alert
 filters out impurities and gets rid of waste
products
 Keeps body temperature normal!!

How much is enough???
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The body uses 2-3
quarts of water a
day!!! If lost fluid isn’t
replaced a person can
become dehydrated
You need 8 cups (2L)
of water a day
Most fruits and
veggies contain water!
End of Part I
How your body uses food
 DIGESTION!!!
 The
process of breaking
down food into usable
nutrients. It takes place
in the digestive
system…..But how???
Let’s start with your
food!!!

Movement of Food Through the System
 • Mouth: Seconds
• Esophagus: Seconds
• Stomach: Up to 3 ½ hours
• Small Intestine: Minutes
• Large Intestine: Hours
 We
will start with your food, so get
ready!!!
Digestion begins in
the …..
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Mouth!! Just
smelling and seeing food, or
even thinking about it can
start saliva flowing in your
mouth!
Saliva is the first to break
down the foods chemically
Food is also broken down
physically as your teeth grind
it into tiny pieces
Chewing food is very
important!!
Next it moves to
your…..
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Esophagus!!!
a long tube connecting
your mouth to the
stomach
Peristalsis forces food
into the stomach
The stomach holds up to
4 cups of food! Juices in
the stomach churn food
into a substance called
“chyme”.
From the stomach……
Chyme is released into the small intestine a little
at a time.
The small intestine is a long,
winding tube between the
stomach and the large
intestine.
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When fully broken down carbohydrates are
turned into a simple sugar called
GLUCOSEwhich is the body’s basic fuel supply!

Fats are changed into fatty acids

Proteins are broken down into amino acids

Vitamins and Minerals do not need to be
broken down- they are ready just as they are!
Using the Nutrients….
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Once food has been broken down, digestion is
complete!
BUT- your body must absorb the nutrients and take
them to where they can be used or stored
Nutrients are absorbed into the blood stream. Most
absorption takes place in the small intestine.
After absorption, some material is left. (mainly fiber)
This material is moved into the large intestine also
called the colon. The colon removes water, potassium,
and sodium.
The Remainder is stored in the rectum until elimination!