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NUTRITION AND NUTRIENTS Unit 5 Maintenance System NUTRITION AND NUTRIENTS Nutrition: The process by which the body takes in and uses food Nutrients: Substances in food that our body uses for energy NUTRIENTS NEEDED BY THE BODY Energy Giving Nutrients Carbohydrates Proteins Fats/Lipids Non-energy giving Nutrients Vitamins Minerals Water CARBOHYDRATES Starches and sugars found in foods. Main source of the body’s energy. Simple or Complex. Recommended percent (%) of our total calories? How many calories are in one gram of a carbohydrate? 45-65% of daily calories 4 calories per gram What is a simple carbohydrate? Sugars in their simplest form: Monosaccharides and Disaccharides Glucose: Body’s chief fuel source (Monosaccharide) Found naturally in many foods: Fructose in fruits Lactose in Milk products Maltose in grains Sucrose in table sugars All Disaccharides What is a complex carbohydrates? Chemically more complex than simple sugars: Polysaccharides Known as Starchy foods and Fiber CARBOHYDRATES Examples of Complex: Grains, potatoes, breads and pastas, and beans Fiber: Tough complex carbohydrate that cannot be digested Moves waste through the digestive system 20-35 grams on average 26 grams for girls 38 grams for boys Sources: Fruits and veggies, whole grains, nuts, seeds, legumes PROTEINS Proteins: nutrients that help build and maintain body tissue (ex. muscle, bone, connective tissue, teeth, skin, blood, and organs) What are proteins made of? Amino Acids there are 20 amino acids Our bodies can make all but nine! These nine are essential amino acids, meaning we have to get them in our diets! The other 11 are nonessential amino acids, because we make them in our body! What are complete proteins? Foods that contain all nine essential amino acids Animal Products such as: meat, eggs, milk, cheese, yogurt. What are incomplete proteins? Foods don’t contain all of the essential amino acids Foods from plants and seeds: legumes, nuts, grains. Recommended percent (%) of total calories? 10-15 % of our daily calories How many calories are per gram? 4 calories per gram of protein FATS/LIPIDS Fats: (lipids) fatty substances that do not dissolve in water. They are classified as saturated and unsaturated. Recommended percent (%) of total calories? 25-30% Why do you need some fats? Fats carry fat soluble vitamins (A,D,E,K) into your blood Surround vital organs protecting them from injury Insulates from extreme cold or excessive heat Adds flavor to foods Also is a stored energy source for the body Saturated vs. Unsaturated: Saturated Fats: are associated with heart disease Unsaturated Fats: are associated with a reduced risk of heart disease Trans Fats: Fats formed by hydrogenation, causes vegetable oils to harden and become saturated. How many calories per gram? 9 calories per gram of fat VITAMINS: What are vitamins? Compounds that help regulate many vital body processes (digestion, absorption, and metabolism of other nutrients). Water Soluble Vitamins: Vitamin C and the Vitamin B complex Eliminated daily so you must eat them in your diet Fat Soluble Vitamins: Vitamins A, D, E, K Stored in fatty tissue so excessive build up of these could be toxic. MINERALS: What are mineral? Inorganic substances that body cannot manufacture but act as starters for many vital body processors. What are two main minerals your body needs? Iron and Calcium WATER: Why is water important? This nutrient makes up the greatest percentage of your body! 8 HYDRATION FACTS: 75% of Americans are chronically dehydrated. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even MILD dehydration will slow down one's metabolism as much as 3%. One glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study. Lack of water, the #1 trigger of daytime fatigue. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. ASSIGNMENT: Open your vitamin app on your iPod (it is yellow with a red strawberry) Write down all the vitamins and minerals from the app. Tell me what it does in the body (its function)! And all the sources you get it from (how you get it)! Email it to me by 4/11/11