Download Nutrition - Winston Knoll Collegiate

Good nutrition enhances your quality of life
and helps you prevent disease. It provides you with
the calories and nutrients your body needs for
maximum energy and wellness.
NUTRITION: THE PROCESS BY WHICH THE BODY
TAKES IN AND USES FOOD.
NUTRIENTS: SUBSTANCES IN FOODS THAT YOUR
BODY NEEDS TO GROW, TO REPAIR, AND TO
PROVIDE ENERGY.
CALORIES: UNITS OF HEAT THAT MEASURE THE
ENERGY USED BY THE BODY AND ENERGY
SUPPLIED TO THE BODY BY FOODS.
1. Hunger and Appetite:
3. Environment:
Hunger: Natural need to eat and
not starve.
•Family and Friends
Appetite: A desire to eat.
2. Emotions:
•Stress, Anger, Happy, Sad,
Boredom, etc,
4. Cultural and Ethnic Background:
•Race, Religion, Heritage
5. Convenience and Cost:
•Where you live, On the go lifestyle,
Family income
6. Advertising:
•Health messages, Influence your
looks
6 GROUPS OF NUTRIENTS:
•Carbohydrates
•Proteins
•Fats
•Vitamins
•Minerals
•Water
Carbohydrates: are the
starches and sugars present
in food.
They are classified as either
simple or complex.
Complex carbohydrates are
starches. Examples include:
•whole grains
•seeds
•legumes
- Fiber is an indigestible
complex carbohydrate that
helps move waste through the
digestive system.
Simple carbohydrates:
are sugars. Examples
include:
•glucose
•fructose
•lactose.
•Body’s preferred source of
energy.
• Body converts all
carbohydrates to glucose, a
simple sugar.
• Glucose is not used right
away and it is stored as
glycogen.
• Too many carbohydrates will
cause the body to store the
excess as fat.
Proteins are nutrients that help build and maintain body cells and tissues.
Proteins are classified into
 Proteins have many
two groups: complete and
functions:
incomplete.
- Help make new cells.
 Complete proteins contain
amounts of all nine essential
-Help make and repair
amino acids.
tissues.
SOURCES INCLUDE:
- Help make enzymes,
*Fish, meat, poultry,
hormones, and antibodies.
eggs, milk, cheese,
- Provide energy.
yogurt, and many
soybean products.
 Incomplete proteins lack
one or more essential
amino acids.
SOURCES INCLUDE:
*Beans, peas, nuts, and
whole grains.
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Fats are a type of lipid, a fatty
substance that do not dissolve
in water.
The building blocks of fats are
called fatty acids
Fatty Acids are classified as
two types
Saturated:
 Animal fats and tropical
oils
 High intake is associated
with an increased risk of
heart disease
Unsaturated:
 Vegetable fats
 Associated with a reduced
risk of heart disease
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Fatty acids that the body needs,
but is unable to make are called
essential fatty acids
Transport vitamins A, D, E, and K
Sources of linoleic acidessential fatty acid that is
needed for growth and healthy
skin
High intake of saturated fats is
linked to increased cholesterol
production
Excess cholesterol can lead to
an increased risk of heart
disease
Vitamins are compounds that help regulate many vital body
processes that include:
1.
Digestion
2. Absorption
3. Metabolism 4. Circulation
Vitamins are classified into two groups:

Water-soluble vitamins
dissolve in water and pass
easily into the blood during
digestion. The body does not
store these so they need to be
replenished regularly.
Includes vitamins C, B1 ,B2,
Niacin, B6, Folic acid, and B12.

Fat-soluble vitamins are
absorbed, stored, and
transported in fat. Your body
stores these vitamins in your
fatty tissue, liver, and kidneys.
Excess buildup can be toxic.
These include vitamins A, D, E,
and K.
Minerals are substances that the body cannot
manufacture but are needed for forming healthy
bones and teeth and regulating many vital body
processes.
Important minerals include:
-Calcium -Phosphorus –Magnesium -Iron
Water helps to maintain many bodily
functions.
 Lubricates your joints and mucous
membranes.
- Enables you to swallow and digest foods.
- Absorb other nutrients, and eliminate
wastes.
- Perspiration helps maintain normal body
temperature.
 Water makes up around 65% of the body.
 It’s important to drink at least 8 cups of
water a day to maintain health.
Are You Eating A Balanced Diet?
Product labeling advertise a
food’s nutritious value.
Some common used terms
are light, less, free, more, rich,
rich in, lean, or excellent
source of.
Many food products have
open dates on their label.
Examples are expiration date,
freshness date, pack date, and
sell-by date.
1. Food Allergy - a condition in which the body’s immune
system reacts to substances in some foods.
•Allergies to peanuts, tree nuts, eggs, wheat, soy, fish,
and shellfish.
•A simple blood test can can indicate whether a
person is allergic to a specific food.
•These reactions may include rash, hives, or itchiness
of the skin; vomiting, diarrhea or abdominal pain; or
itchy eyes and sneezing.
2. Food Intolerance - a negative reaction to a food or part of
a food caused by a metabolic problem.
•The inability to digest parts of certain foods or food
components.
•May be associated with certain foods such as milk or
wheat, or even with some food additives.
•Common symptoms include nausea, vomiting,
diarrhea, and fever.
3. Foodborne Illness – A term that means a person has food
poisoning.
•To prevent foodborne illness you should clean, separate,
cook and chill food when handling it.
•A foodborne illness can result from eating foods
contaminated with pathogens or poisonous chemicals.
•The symptoms from the most common types of food
poisoning generally start within 2 to 6 hours of eating the
food responsible.
•That time may be longer (even a number of days) or shorter,
depending on the toxin or organism responsible for the food
poisoning. The possible symptoms include:
nausea/vomiting, abdominal cramps, diarrhea,
weakness, fever and headache.
•Even though food poisoning is relatively rare in the United
States, it affects between 60 and 80 million people worldwide
each year and results in approximately 6 to 8 million deaths.