Transcript Unit 4: Nutrition for Health

4.1 Nutrients and Energy
 Carbohydrates
 Fats
 Proteins
 Vitamins
 Minerals
 Water
 Give
you energy
 Build and repair your body
 Keep your body processes going
 RDA’s

(Recommended Dietary Allowances) –
Guidelines based on age and gender
 Daily
Values – daily nutrient levels that
consumers can use as a quick reference
 Getting too few nutrients will lead to:

Nutrient deficiency – shortage of a nutrient


Poor health or lack of energy
Malnutrition – not getting enough nutrients usually
due to a food shortage
 Getting


too many nutrients will lead to:
Organ damage
obesity
 Calories





– unit used to measure energy
½ of your total calories should come from
carbohydrates
No more than 30% should come from fats
12-15 percent should come from proteins
Human body uses 1200 calories or more a day for
all of the basic living processes
Basal Metabolic Rate (BMR) – amount of energy
used for everyday body functions (if you stayed
in bed all day)
 Physical
activity will use calories
 The more physically active you are the more
calories you burn
 Number
of calories needed based on activity
level




Inactive women/older adults – 1600 calories
Children, teen girls, active women, inactive men
– 2200 calories
Pregnant women - 2200+
Teen boys, active men, very active women - 2800
 Go
to computer lab to identify your BMR
 Use website:
www.myfitnesspal.com/tools/bmr-calculator
“The body’s chief source of energy”
Sugars
including
monosaccharides and
disaccharides
Monosaccharides
– simplest form of
sugar molecules
Cannot be broken down into a simple
sugar

Disaccharides
can be broken down
into two monosaccharide molecules
Sources:
sugars, syrups, candies,
jams, jellies, pastries, dried
fruits
Sugars
including polysaccharides
– can be broken down into more
than two monosaccharide
molecules (many molecules)
Sources – cereal grains, legumes,
pasta products, breads, crackers,
potatoes, squash, corn
Furnish
body with energy
Help body digest fats
Carbohydrates make food more
palatable (agreeable to your
stomach)
Allow body to use proteins for
growth and maintenance instead of
energy
 Most
foods high in complex carbohydrates
are good fiber sources
 Dietary fiber is plant material that can’t be
digested
 Helps digestive tract work properly
 If
rich in fiber may prevent cancer
Deficiency
(not
enough
carbohydrates
consumed) –
lack of energy
Excess
(too
many
carbohydrates)
– can lead to
weight gain
 Fat
is a food and a nutrient
 Fat– gives meals flavor and texture
 Nutrient – supplies energy and other
important tasks
Fatty
Acids – chemical chains
containing carbon, hydrogen, and
oxygen
Different
types of fatty acids
contain different amounts of
hydrogen
Saturated
fatty acids – fatty
acids that have as many hydrogen
atoms as they can hold
Solid
at room temperature
Examples: butter, margarine, fat in
meat, poultry, dairy products
Unsaturated
fatty acids – fatty
acids that have fewer hydrogen
atoms than they can hold
May
be monounsaturated or
polyunsaturated
Liquid at room temperature
Hydrogenation (adding hydrogen
atoms) can make unsaturated fats
solid
Examples: vegetable oils, nuts
Monounsaturated
fatty acids –
missing one hydrogen atom
Polyunsaturated fatty acids –
missing two or more hydrogen
atoms
Cholesterol
– fatlike substance
found in every cell in the body
Functions
Part of skin tissue
Aids in transport of essential fatty
acids
Produces hormones

Body
makes all the cholesterol
you need!
Found only in animal products –
meat, fish, egg yolks, dairy
products
High cholesterol = heart
problems
Fats
protect internal organs from
injury and insulate the body from
shock and temperature change
Carry fat-soluble vitamins
If
you don’t consumer fat your
body can’t use vitamins A,D,E,K
Visible
–
butter,
margarine,
marbling in
meat
Invisible
–
eggs, whipped
cream, baked
products
Deficiency
–
loss of weight
and energy
Excess
 Weight
problems
 Heart disease
 Cancer
No
more than 30% of your total
calories in your daily diet come from
fat
No more than 10% of your total
calories should come from saturated
fat
Cholesterol should be less than 300
mg a day
Proteins
are a chemical
compound found in every body
cell
Made
of small units called amino
acids
22 amino acids
8 essential amino acids – must be
supplied in the food you eat

Complete
Contain
proteins
all eight essential amino
acids
Support growth and normal
maintenance of body tissues
Found in animal foods
Incomplete
Missing
proteins
one or more of the essential
amino acids
Found in plant foods (nuts)
Provide
amino acids which the
body needs for growth,
maintenance, and repair of
tissues
Aids in the formation of
enzymes, hormones, and
antibodies
Provides energy
Lean
red
meats
Poultry
Fish
Milk
products
Eggs
Dried
beans and
peas
nuts
Deficiency
Tiredness
Loss
of weight
Lack of energy
Lack of protein
in children may
stunt growth
Excess
Too
much is
converted into
fat