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Nutrition
Nutrients
• Substances in food that
your body needs to
function properly to grow,
to repair itself, and to
supply you with energy
• Affect how you look,
feel, act, grow, and
even your abilities
• Physical need
• Psychological desire
Hunger
•A natural drive that
protects you from
starvation
• Your brain tells your body
it is hungry by how much
glucose you have in your
bloodstream
Appetite
• Desire, rather than a
need, to eat.
• Learned
• Environment and
emotions
Advertising
• Ads may try to persuade
you to buy their product.
• Control what foods you buy
and eat
• Cost
• Convenience
• Food safety
• Emotions
Nutrition
•The process by which
the body takes in and
uses food
Carbohydrates
•The starches and sugars
found in foods
•4 calories per gram
Simple carbohydrates
• Fruits - fructose
• Some veggies
• Milk – lactose
• Table sugar – sucrose
• Grain - maltose
• Average adult eats 133 lbs in
sugar a year – 76% is
invisible sugar.
• 12 oz coke has 10 tsps of
sugar
• Fruit contains hidden sugar
Complex carbohydrates
• Found in great supple in
rice and other grains,
seeds, nuts, legumes and
potatoes or yams
• Before your body can
use carbohydrates, it
must first convert
them to glucose – a
simple sugar and the
body’s chief fuel.
• Glucose that is not
used right away is
stored as a starch-like
substance - glycogen
Glycemic Index
•Amount and speed of
glucose entering the
blood determines the
corresponding insulin
response
Fiber
• Complex carbohydrate
• Non-digestible part of
plants
• Moves waste out of the
body
Proteins
•Nutrients that help build
and maintain body
tissues.
•4 calories per gram
Amino acids
• Substances that make up body
proteins
• 20 different - body can make
all but nine
• Essential amino acids – body
can not make – must come
from foods you eat.
Complete proteins
• Foods that contain all the essential
amino acids in the proper amount
• Fish
• Meat
• Poultry
• Eggs, milk, cheese
• Soybean products
Incomplete proteins
• Lack some of the essential
amino acids
• Legumes
• Nuts
• Whole grain
• Seeds
Role of proteins
• Infancy
• Childhood
• Adolescence
• Pregnancy
• Build new body tissues
• Regulate many body process
Fats
Fats or lipids
• A fatty substance that does
not dissolve in water.
• 9 calories per gram
Saturated fats
• All the hydrogen atoms it can hold
• Animal fats, tropical, palm oil, palm
kernel and coconut oil
• Beef,pork, egg yolks, and dairy foods
higher than chicken and fish
• Solid at room temperature
Unsaturated fats
• Missing one or more pairs of
hydrogen atoms
• Veggie fats, olive, canola, soybean,
corn and cottonseed oils
• Reduced risk of heart disease
• Liquid at room temp
Hydrogenation
• Adding of missing hydrogen
atoms
• Margarine is veggie oil in
hydrogenated form – one
atom away from being
plastic
• Fats add flavor
• Satisfy hunger
• Take longer to digest
• Girls – 66 grams a day
• Boys – 84 grams a day
Cholesterol
• A fatlike substance produced in
the liver of all animals, found
only in foods of animal origin
• Meats, poultry, fish, eggs and
dairy
• Body makes all you need
LDL
• Low density lipo-proteins
• Bad form of Cholesterol
• Lower than 100
HDL
• High density lipo-proteins
• Good form of cholesterol
• Removes LDLs
• 1 pound = 3500 calories
• Girls x 11 and boys x 12
weight to determine how
many calories to eat
• Carbohydrates, proteins,
and fats are all energy
foods.
Vitamins
• Compounds that help
regulate many vital
processes, including the
digestion, absorption, and
metabolism of other
nutrients
Water-soluble vitamins
• Dissolve in water and thus
pass easily into the
bloodstream
• Excess excreted in urine
• Not stored in body
Fat-soluble vitamins
• Absorbed and transported by
fat
• A, D, E, & K
• Stored in body fat, liver, and
kidneys
• Buildup can be toxic
Minerals
• Inorganic substances that
the body cannot
manufacture but that act as
catalysts, regulating many
vital body processes
Trace minerals
• Iron – important during growth –
hemoglobin (carries oxygen in blood)
in blood – low iron - tired
• Iodine
• Copper
• Calcium – structure to bones, muscle
contraction, blood clotting, proper
function of nervous system, vitamin D
to absorb
Water
• A regulator and is vital to
every body function
• Carries nutrients
• Transports waste from cells
• Lubricates joints and mucous
membranes
• Swallow
• Digest food
• Absorb nutrients
• Eliminate waste
• Body cool down
• Body uses 10 cups a day
• Need 6 to 8 cups – 1.4 to 1.9
liters daily
• Food is a water source
Recommended Dietary Allowances
(RDA)
•Amount of nutrients
that will prevent
deficiencies in most
healthy people
Eat variety of foods
• No single food provides all the
nutrients your body needs
• Available, affordable, and
personal
Sodium
• Body’s essential minerals
• Transport nutrient into cells
• Moves out waste
Healthy eating patterns
• Variety
• Moderation
• Balance
• Foundation of a healthful
eating plan
Breakfast
• Most important meal
• 10 to 14 hours without fuel
• Body needs to be
recharged
Ingredients List
• List ingredients by weight
in descending order
• Greatest amount is listed
first
Enriched food
•Food in which nutrients
were lost in processing
have been added back
Fortification
•Addition of nutrients
that are not naturally
present
Other terms
• Healthy – low in fat, limited amounts
of cholesterol and sodium
• Light – calories reduced by 1/3
• Less – 25% less nutrient or calories
• Free – contains no amount or a slight
amount
• Fresh – raw
• Natural – meat and poultry only
Open dating
• Expiration date – last date used
• Freshness date – last date
thought to fresh
• Pack date – date packaged
• Sell date – pull date – last date
in should be sold
Unit pricing
• Strategy for recognizing the
relative cost of a product
based on the cost of a
standard unit, such as an
ounce or gram