Transcript Nutrition - cloudfront.net

Nutrition
6 types of nutrients
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Water
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
• 65% of your body is composed of water
• Most important nutrient
o Used in every chemical reaction your body & cells performs
Purpose:
• to maintain blood pressure
• regulate body temperature
• Transport medium – how molecules move in/out of cells
• Flush out toxins produced by your bodies chemical
reactions
• Recommended that you drink 2 liters (8 cups) a day to
maintain a equal amount of water in your body
• Consumption of any less results in dehydration
Carbohydrates
• Main source of energy
• ½ of your calories should come from carbs- grains
veggies and fruits
• Classified into simple an complex carbs
• Simple carbs
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Monosaccharides (monomer) such as glucose or fructose
Disaccharides – sucrose(table sugar)
Ex: Fruits, Honey and processed food made from sugar cane, maple syrup
Absorbed quickly = energy rush
High sugar levels = release of insulin to break down and use sugar
EX: - Sucrose sugar: white, brown and raw sugar
- Lactose Milk and milk products
- Fructose Fruits and fruit products
Carbohydrates
Fats
• In general every food you eat has fat in it. That’s
because fat is a component of cell membrane.
• Fat is important. It is needed.
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To produce hormones
Long term energy source – 2.5 X more energy than sugar
Allows you to move
Apart of the myelin sheath in your neurons. In other words allows you to
think
• Fat can be good or bad (two classifications)
• Unsaturated fat – good fat
• Saturated fats – bad fats
Why are some fats considered good,
while others are considered bad?
• Unsaturated are good (monounsaturated or
polyunsaturated). The body doesn’t make these, so they
are necessary to eat. Saturated are made by your body
and not necessary to consume. Saturated fats lead to
high cholesterol.
Good fats – Unsaturated
• Unsaturated fat – good fat
o Monounsaturated: avocados, almonds, pecans, pumpkin seeds, canola,
olive and sunflower oils
o or polyunsaturated: soybean, corn, walnuts, flax seeds, fish
o Body does not make these types of fats – you have to consume them
• Why are they good?
o Stabilize heart rhythms
o Improve bad cholesterol levels
• Recommended daily consumption
o Monounsaturated – 10 to 25% of daily calories
o Polyunsaturated – 8 to 10% of daily calories
Bad fats- Saturated & Trans fat
• Saturated fats
o Fats your body produces and stores
o Not necessary to eat these fats regularly
o EX: meat, whole –milk dairy products (cheese, milk, ice cream, coconut
oil, palm oil, palm kernel oil)
• Why are they so bad?
o Increase blood cholesterol, can lead to heart disease
• Recommended daily intake
o 7% of your daily calories
Trans fat – Worst type of
fat
• Worst type of fat is Trans Fat
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Food that contains partially hydrogenated vegetable oils
EX: fried and fast food
Limit to 2 grams per day
Contribute to heart disease & cause your immune system to overreact in
an inflammatory response
Proteins
• Purpose
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Enzymes – speed up chemical reactions
Structural support – skin, hair, nails
Transport molecules in/out of cells – protein carries or protein pumps
Movement – skeletal, cardiac, smooth muscles
Defense – antibodies
Gas exchange – hemoglobin carries O2
• Proteins are broken down into _____________
• 20 different amino acids
• Your body can only make 11 a.a. The rest you have
to consume
• Recommended daily consumption = 8 grams for
every 20 lbs of body weight
o Example: 150 lbs / 20lbs = 7.5 X 8 grams = 60 grams of protein a day
Proteins – 20 different
amino acids
Proteins
• When 50 aa to 2,000 aa are bonded together by a
peptide bond they make up a protein.
• DNA
RNA
Protein
• Protein can be found in animals and plants.
• Animal based proteins are complete (contain all 20
essential a.a.)
o Meat, fish, eggs, and dairy products
• Plant based proteins are incomplete (do not
contain all essential a.a.)
o Ex: beans, nuts, fruits & vegetables
Vitamins
• On any label you will see a list of vitamins or minerals
that food contains. What really is a vitamin?
• Vitamin: organic molecules your body needs in small
amounts.
o They work with enzymes to help your cells/ cell reactions function properly
• Vitamins can be fat soluble or water soluble
Vitamins
Fat soluble= dissolved and stored in fat and your liver
Ex: Vitamins A, D, E, K
body uses these daily
daily consumption is not needed since they are
stored in your fat/ liver
Water soluble= not stored in the body, dissolve in water
and are excreted out in urine
Ex: B complex vitamins & vitamin C
Fruits, veggies, & grains
Minerals
• Minerals: organic molecules need in small amounts
to help build and repair tissues
EX:
• calcium, magnesium, phosphorus
o Help build bone and prevent tooth decay
• Sodium & potassium
o Help regulate nerve function and balance body fluids.
• Iron
o Build red blood cells
• Can be found in- cereals, bread, fruit, veggies, nuts,
meat, and dairy products
Energy stored in food can
be measureable
• A balanced diet is important b/c each nutrient is
used by the body differently.
• The energy available in food is measured in units
called calories
• Each biomolecule provides a different calorie
amount
o Fat – 9 calories per gram
o Carbs – 4 calories per gram
o Proteins – 4 calories per gram
How is energy actually
measured?
• We burn it!
• A tool called a calorimeter uses water to capture
the heat released from the burning food.
(final temp - Initial temp) X (mass in water) = calories
What is a calorie?
• Energy available in food- heat capacity of water
• 1000 calories = 1 Calorie.
• A calorie is actually the heat capacity of water.
o Amount of energy needed to raise 1 gram of water 1 degree celsius
• Calorie
o Amount of energy needed to raise 1 kilogram or water 1 degree celsius
That food has whaaaat?
• http://www.acaloriecounter.com/fast-foodcalories.php
• http://www.manolith.com/2009/04/19/17-foodswith-the-most-caloric-bang-for-your-buck/
• Each McDonalds nugget is almost 50 calories.
BMI
• A healthy lifestyle does not only include a balanced
diet but also regular exercise.
• Exercise helps your body burn some of the calories
you consumed
o Burn more than you consume = weight loss
o Consume more than burn = weight gain
• Health professionals use something called Body
mass index (BMI) to determine if an individual has a
healthy weight.
o Indicator of body fat based on height and weight
• BMI = weight/height
How do we figure out our BMI?
Example:
(161*703) / (672) = 25.2
What range of BMI numbers would
you want to fall between?
What is the answer to practice
problem #1 on page 215?
What is the answer to practice
problem #2 on page 215?
What is the answer to practice
problem #1 on page 215?
• 33.3, obsese
What is the answer to practice
problem #2 on page 215?
• 23.44, normal