Download 4.01 Nutrients

Nutrients
Foods I
Objective 4.01
Nutrients

What is a nutrient?

A chemical
substance in food
that helps maintain
the body.



Supply energy for
the body
Build cells and
tissues
Regulate bodily
processes

Breathing
Nutrients

Does any one
nutrient supply all the
body’s needs?
 Need over 50
nutrients for good
health
 6 groups of nutrients



Can Fanny Play Violin Much Worse?



Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
FYI!!

Remember…



Carbs = 4 cal per
gram
Proteins = 4 cal per
gram
Fats = 9 cal per
gram
Carbohydrates

Body’s chief source of
energy


Known as starches and
sugars
Found mainly in plant
sources


Ex: Fruits, veggies,
and grains
Classified into 2 groups

Simple and complex
carbohydrates
Complex Carbohydrates

2 types of complex
carbs


Starches
Dietary fiber

Found in dry beans,
potatoes, corn, rice,
pasta, and bread

Piece of Orange
Find fibers

Complex Carbohydrates:

Dietary Fiber
What is fiber?
 Insoluble—fiber that will
not dissolve in water



Absorbs water like a
sponge and helps move
food though the large
intestines
Promotes regular bowel
movements and
prevents constipation
Soluble—fiber that will
dissolve in water


Increases the thickness
of the stomach contents
Reduce blood
cholesterol level
Complex Carbohydrates:

How much fiber is
needed?

American Dietetic
Association
recommends 20-35
grams a day


How much is that?
Make sure you drink
enough water?

Why?
To avoid
digestive upset

Dietary Fiber
Simple Carbohydrates

Refined sugars

Sugar extracted
from plants and
used as sweeteners


Sucrose—table
sugar (made from
sugar cane, sugar
beets, corn syrup,
honey, maple syrup,
etc)
Candy
Simple Carbohydrates

Natural sugars in
foods



Fructose—fruits
Maltose—grain
products
Lactose—dairy
products
Triglycerides/ Fat

Also known as fats

Greasy substances
that will not dissolve
in water

Ex: butter,
margarine, oils,
creams, salad
dressings
Triglycerides/Fats

Visible fats—fats that
are easy to see


Visible Fat
Invisible fats—fats you
cannot see because that
are a part of the
chemical make up

Invisible Fat
The white portions
around and through
meats are fats.
Egg yolks, nuts, whole
milk
Triglycerides/Fats

Why are fats needed?
 Functions include…



Helping body absorb
vitamins A, D, E, and K
Reserve supply of
energy
Protects heart and vital
organs and protects
bones from injury


Insulation for warmth




Car crash
Have you ever seen a cold
polar bear?
Crisco and gloves
Component of cell
membranes
Help feel fuller after a
meal
Triglycerides/Fats

Fatty acids


Chemical structure
that makes up fat
Saturated fats
 Holds all the
hydrogen it possibly
can in the fatty acid
 Butter
 Raises bad
cholesterol levels
Triglycerides/ Fats

Unsaturated fat

Missing hydrogen from
its fatty acid structure


Monounsaturated


Corn oil
Missing one
hydrogen
Polyunsaturated


Missing many
hydrogen
May help lower
cholesterol levels if
used instead of
saturated.
Triglycerides/ Fats

Hydrogenation


Taking a liquid oil into a
solid
Turns an unsaturated fat
into a saturated fat



Remember, plants don’t
naturally have saturated
fats!
Crisco and margarine
Hydrogenation
forms…Trans Fats


Function like saturated
fats in the body
Increase bad cholesterol
and lowers good.

Fast food, baked goods
Triglycerides/Fats

Omega-3 fatty acid



Healthy fat
Must be obtained
through foods
Lower risk of heart
disease


Found in fish oils from
fish such as salmon,
sardines, trout, herring
Found in plant
sources such as
walnuts and flax seed
Triglycerides/ Fats

Cholesterol

Fat-like substance
present in all body
cells

Needed for many
essential body
processes




Digesting fat
Making Vitamin D
Making hormones
Too much

Linked to heart
disease
Triglycerides/ Fat

Cholesterol



HDL



All foods from animal
sources contain cholesterol
Plant sources don’t contain
cholesterol
“Good cholesterol”—H
stands for healthy or happy!
Picks up excess cholesterol
and returns it to the liver for
excretion
LDL

“Bad cholesterol”

Takes cholesterol from the
liver to where it is needed in
the body


Too much builds up on artery
walls
Cause heart disease, stroke,
heart attack, etc.
Proteins

What are proteins?


A chain of amino
acids--the building
blocks of protein
22 amino acids
have been
identified
Proteins

Complete and
Incomplete

Complete—foods from
animal sources


Piece of Ham
Incomplete—foods
from plant sources
lacking at least one
essential amino acid

Complete
Wheat Cracker

With PB becomes
complete
Incomplete
Proteins

Protein is needed for…
 Growth and maintenance
 Continuous supply of
proteins to grow and
repair worn-out and
damaged parts



Growth chart
Enzymes
 Chemical reactions
Hormones
 Regulate conditions in
the body
 Thyroid—regulate
metabolism
 Insulin—maintain
the level of glucose
Proteins

Antibodies

Proteins that fight
invaders


Ex: Flu
Fluid balance

Cells life depends
on fluid


Too much—rupture
Too little—stops
activity
Proteins


Excess—Too much
 Can be harmful
 Broken down and stored as fat
 Extra work for the body to
break proteins down
Deficiency—Too little
 Kwashiorkor


Discolored skin, body sores, a
bulging abdomen, and
listlessness (lack of energy)
Found mainly in 3rd world
countries

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Lose weight
Don’t grow properly
Die of starvation
FYI!!

Remember…



Carbs = 4 cal per
gram
Proteins = 4 cal per
gram
Fats = 9 cal per
gram
Vitamins

Needed for body to
function, but only in
small amounts
 2 types fat and water
soluble

Fat soluble are
A,D,E, and K


All Dogs Eat Kittens
Water soluble are
Vitamin B group,
Folate, and Vit. C
Water Soluble

Dissolve in water and
pass easily into the
bloodstream during
digestion



Why do you need to
replace these
everyday?
Americans have very
healthy toilets!
Includes Vitamin C,
Vitamin B group, and
Folic Acid
Vitamin C

Helps maintain healthy
capillaries, bones, skin,
and teeth
 Helps heal wounds and
resist infections
 Deficiencies

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Scurvy--history
Poor appetite
Weakness
Bruising
Soreness in joints
Vitamin B1--Thiamin

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Helps turn carbs into energy
Needed for muscle
coordination and a healthy
nervous system
Deficiencies
 Beriberi--history
 Irritability
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Nausea
Apathy

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Insult someone
absence of interest or
concern to emotional,
social, or physical life
Loss of appetite
Vitamin B9 Folic Acid
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Functions:
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Prevents birth defects that
damage the brain and spinal
cord
Build red blood cells
Form genetic material (DNA)
Helps the body use proteins
Protect against heart disease
Deficiencies
 Anemia



Alters red blood cells to they
carry less oxygen
Feeling tired and weak
Develop diarrhea and lose
weight
Fat Soluble

Vitamins absorbed
and transported by
fat
 Include A, D, E, and
K

All Dogs Eat Kittens
Vitamin A

Promote good vision and help
maintain tissues and skin

Have you ever seen a rabbit
wearing glasses?

Why not? Because they eat so
many carrots rich in Vitamin A.

Supports reproduction and
growth
 Deficiencies


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Rough, scaly skin
Infections of the respiratory
tract
Night blindness



A condition making it difficult or
impossible to see in relatively
low light
Walk inside after being outside
Dark movie theater
Vitamin D

Maintains levels of calcium
and phosphorus in the blood
 Found in sunlight and
fortified milk
 Excess
 Nausea, vomiting, and
hardening of soft body
tissues
 Deficiencies
 Osteomalacia

Aka Rickets--history
 Weak and
deformed legs
Vitamin E

Antioxidant

Protects cells from
damage



Not useful in body
lotions, soap, etc.
Like putting Tylenol on
your head in the
hopes of getting rid of
a headache.
Reduce the risk of heart
disease and some
cancers
 Deficiency—rare due to
so many sources
Vitamin K


Helps blood clot so
that wounds stop
bleeding—history

“Klotting”

Band-aid
Assists proteins with
bone health
 Deficiencies--rare
Minerals



Make up 4-5% of your
body weight
Vital to good health
Functions

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Make substances that
your body needs
Teams with vitamins in
chemical reactions
Become part of your
body structure

Teeth and bones
Minerals

Macro-minerals

Major Minerals

Micro-minerals
 Trace mineral
Small amounts
needed—excess
can be harmful
 Micro Machines
Commerical

Macro-minerals: Calcium

Helps regulate blood
clotting, nerve
activity, and other
body processes
 Needed for muscle
contraction
(including the heart)
 Keep teeth and
gums healthy
 Keeps bones strong
Macro-minerals: Calcium

Deficiencies

Osteoporosis
 affects 10 million
Americans
 Causes bones to
become porous, making
them weak and fragile
 May result in a stooped
posture and bones may
break easier

Calcium Curves
Macro-minerals: Magnesium


Functions
 Helps build bones and
proteins
 Helps nerves and
muscles work normally
 Contributes to proper
heart functions
Deficiencies are not
common
 Found in…
 Bran cereals, soy milk,
and yogurt
Macro-minerals: Potassium

Functions



Helps maintain a
steady heartbeat
Helps with muscle and
nerve action
Deficiencies


Muscle cramps
Usually rare
Macro-minerals: Sodium



Functions
 Helps with muscle and
nerve action and regulate
blood pressure
 Regulate cell fluids
Deficiencies
 Loss of calcium
 Increase the risk of kidney
stones
Excess
 Hypertension
 High blood pressure
 Lead to cardiovascular
disease and strokes
Macro-minerals: Phosphorus

Functions




Works with calcium to build strong bones and teeth
Helps release energy from carbs, fats, and proteins
Helps build body cells and tissues
Deficiencies
 Unknown
Micro-minerals: Iron

Iron = Fe



Females need more iron
Functions
 Making hemoglobin
 The substance in red blood cells
that carries oxygen to all body
cells
Deficiencies
 Pica
 Unusual appetite for ice, clay, or
other nonfood items
 Iron-deficiency anemia
 Tired, weak, short of breath,
pale
 Cold

Women are more prone due to
having a period
Remember…
Raisins are wrinkled
and need to be ironed.
Micro-minerals: Iodine

Functions

Stored in
thyroid gland


Produces
substances
needed for
growth and
development
Deficiencies


Goiter
Mental
retardation
Water


Makes up 55-75% of a
mature body
Main component of all
body fluids


Blood, saliva, digestive
juices, urine
3 rule

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3 minutes without air
3 days without water
3 weeks without food

Ocean of Fear
Water

Functions



Chemical reactions
 Helping break food
down into nutrients
Transportation of
nutrients
Cushioning and
moisturizing
 Cushions joints,
tissues, and organs
 Keeps eyes, mouth,
and nose moist
Water




Waste removal
Temp regulation
 Sweating to keep
body from overheating
Breathing
 Adds moisture to air
for lungs
 Removal of water from
lungs
Overall well being
Water

How much is needed daily?
 8-8oz cups or 64 oz total

Other foods meet water
requirements


37% of water intake
comes from food
Sodas, coffee, and/or
caffeinated drinks can
deplete your system of
water

Deficiencies
(Dehydration)

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
Thirst
Dryness of mouth
Weakness
Dark colored urine
Flushed skin
Fever
Death
Ocean of Fear 1
Ocean of Fear 2
Ocean of Fear 3