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The Six Nutrients What is Nutrition? • Nutrition—Science or study of food and the ways in which the body uses the food and the study in our food choices, and study of nutrients that foods contain • Nutrients—substances your body needs to function properly, grow, repair itself, and supply you with energy What are the SIX nutrients? • • • • • • • Carbohydrates Fats Proteins Minerals Vitamins Water My Very Fat Cat Watches People! CARBOHYDRATES • Function—Gives your body energy. • Your body converts carbs into glucose – Glucose—body’s chief energy source – Glycogen—body’s quick energy reserve..if too much of it in body, your body turns it into body fat Two Types of Carbs Simple Sugars • Your body burns these off right away – – – – Glucose Fructose Lactose Sucrose – Food – examples?? Complex Carbs • Your body stores these longer – Fiber • Provides little energy and cannot be digested – Prevents constipation – Keeps intestines healthy – May help prevent colon and heart disease • Food examples? Too Many Carbs….. • Type II Diabetes • Gain Weight • Obesity Proteins • Nutrients that help build and maintain body tissues (i.e. MUSCLE) • Amino acids make up body proteins—20 of them • Found in teeth, skin, organs • Provide 4 calories per gram Two Types of Proteins • Complete proteins—provide all essential amino acids—found in meat, dairy, eggs • Incomplete proteins—does not have all essential amino acids—vegetables, grains FATS • Function: Stores energy in your body • Functions – Need for body to function properly – Gives aroma and texture to foods • A lipid that does not dissolve in water Two Types of Fats Unsaturated Fats • GOOD Fats • Unclog your arteries • Found in fish, oils, peanut butter, nuts Saturated Fats • BAD Fats • Clog your arteries • Found in meat products, fried products, junk food Trans Fats Very, very, very, very bad!!!! Too Many Fats… • • • • Obesity High Cholesterol Heart Disease Kidney failure What is Cholesterol? • Cholesterol—fatlike substance produced in the liver and found only in foods of animal origin • High Density lipoprotein (HDL)—“good” cholesterol, removes cholesterol from the blood, lowers risk of heart disease • Low Density Lipoprotein (LDL)—“bad” cholesterol, the higher the level of LDL, the higher your risk of heart disease. Lowering elevated LDL cholesterol can reduce the risk of having a heart attack. What is your cholesterol level? LDL CHOLESTEROL Less than 100 100 to 129 130 to 159 160 to 189 190 or higher HDL CHOLESTEROL Less than 40 60 or higher TRIGLYCERIDES Less than 150 TOTAL CHOLESTEROL Less than 200 200 to 239 240 or higher Optimal Goal Close to Optimal Borderline High High Very high (definite risk) Low (High Risk) High (Optimal) Optimal Goal Optimal Goal Borderline High High Vitamins… Fat Soluble • Dissolve in fat tissue – Vitamin A—maintains healthy skin and repairs tissues – Vitamin D—needed for strong bones – E—aids in blood flow – K—essential for blood clotting Water Soluble • Dissolve in bloodstream – B Vitamins—helps body use proteins and fats – Vitamin C—helps your immune system – Folic Acid—reduces birth defects Vitamins Food Sources • Vitamin A—green vegetables • Vitamin D—milk and sunlight • Vitamin A—milk, spinach • Vitamin K—leafy vegetables Food Sources • Vitamin B—meats • Vitamin C—citrus fruits • Folic Acid—dark leafy vegetables Too little vitamins… • Birth defects • Scurvy Minerals • Body does not make these so you need to get the foods. – Calcium—builds bone density – Iron—carries oxygen in Red Blood Cells – Potassium—prevents muscle aches Too little minerals…. • Osteoporosis • Muscle cramps • Anemia Water • Function: – Moves food through digestive system – Transports nutrients and removes wastes – Cools body through perspiration – Lubricates joints Too little water…. • Causes – Dehydration – Rule of thumb—if you are thirsty you waited too long to take in fluids