Transcript Nutrition

Nutrition Unit
Definitions
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Nutrition – Eating foods the body needs to grow,
develop, and work properly.
Nutrients- The substances in food our body needs to
function properly.
Diet – The food and drink we regularly choose to
consume (dietary habits).
Digestion-The breaking down of the foods we eat
into a form the body can use.
RDA-(Recommended Dietary Allowance) How
much of a certain nutrient you need each day.
Fiber- The indigestible part of foods we eat. Found in
fruits, vegetables and grains.
Factors That Influence Your Diet…
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Geography
Family/culture
Convenience/fast
foods
Cost
Advertising
Friends
Personal Taste
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Local Products
Traditions
“Today”
Budget
Big Money
Peer Pressure (lunch)
Preferences
Nutrients
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Your body uses some nutrients...
To keep your body healthy.
 For energy.
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Your body can make some of the nutrients it
needs, but MOST come form the foods you
eat.
 There are 6 main categories of nutrients:
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Carbohydrates , Proteins, Fats , Vitamins ,
Minerals , and Water
1. Carbohydrates
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The body’s main source of energy.
4 calories / 1 gram
Two types:
1.Simple Carbohydrates- Easy to digest. Quick
energy source
 Fructose = Fruit
 Lactose = Milk
 Maltose = Grain
 Sucrose = Table
Sugar
2.Complex Carbohydrates (starches) Breads,
pastas, rice, potatoes, nuts, vegetables,
legumes.
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RDA: 40 to 45 % daily caloric intake.
2. Proteins
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They help build, repair, and maintain all the body
tissues.
4 calories / 1 gram
Made of chains of building blocks called amino acids.
22 different amino acids, your body can ONLY
make 8 on its own.
2 main sources:
1.Animal Sources (Complete Proteins- contain all
22)
 Fish, Meat, Poultry, Eggs, Milk, Cheese.
2.Plant Sources (Incomplete Proteins)
 Beans, Legumes, Seeds, Nuts (soy), tofu.
2-b. Proteins
Main Function:
 Vital to build and repair body cells.
 In enzymes proteins control rate of
biochemical reactions in cell body.
 In hormones proteins regulate reactions.
 In antibodies proteins help identify and
destroy bacteria and viruses.
 RDA: 40 to 45 % daily caloric intake.
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3. Fats
Are a great source of energy and essential for
vital body functions.
 Are very important but only needed in small
amounts. Diets containing too much fat are
linked to weight gain and heart disease.
 9 calories / 1 gram
 Fats help to…
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Insulate the body.
 Cushion the bodies organs.
 Carry fat-soluble vitamins.
 Promote healthy skin and normal growth.
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3b. Fats/cholesterol-2 types
1.Saturated Fats (LDL)-bad cholesterol
 Tend
to be solid at room temperature,
Found in meats and dairy products.
2.Unsaturated Fats (HDL)-good
cholesterol
 Found
in vegetables and some fish.
 Liquid at room temperature.
RDA: 10 to 15 % daily caloric intake.
4. Vitamins
Help keep your body healthy and control
body functions, but do NOT provide energy.
 Control many vital body processes. Work
with minerals.
 Vitamins can be found in fresh vegetables,
fruits, nuts, and dairy products.
 Many people take vitamins in the form of a pill,
this is ok. However, the best way to get your
vitamins is by eating a variety of fruits a
vegetables.
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4b. Vitamins-2 types
1.Water-Soluble Vitamins
Dissolve in water (excess is excreted in urine).
 Easily digested.
 Not stored in body tissues, you need to get them
everyday.
 You can decrease vitamin loss by…
 Cooking fruits and vegetables quickly.
 Steaming or using small amounts of water.
 Covering food during cooking.
 Using leftover fluid in soups and stews.
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2.Fat-Soluble Vitamins
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Absorbed and transported by fat.
Excess stored in fatty tissue.
Excess can have toxic effects.
4c. Vitamins
Name
What It Does For
Your Body
Where You Can
Get It
Vitamin A
Necessary for healthy hair.
Carrots, Sweet
Potatoes, Squash.
Vitamin B-12
Aids in concentration,
memory, and balance.
Fish, Milk, Eggs, Meat,
Poultry.
Vitamin C
Helps your body fight
germs that cause illness.
Orange Juice, Broccoli,
Papaya.
5. Minerals
Are essential for good health.
 Are very important, but only needed in small
quantities.
 Are inorganic substances that the body can
NOT make.
 Electrolytes – Sodium, Chloride, and Potassium
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Lost through perspiration / must replenish.
They become electrically charged when in body fluids.
Electrolyte balance requires that the intake of water
and electrolytes is equal to the amounts of water and
electrolytes eliminated from the body.
5b. Minerals
Name Of The
Mineral
What It Does For Your
Body
Where You Can Get
It
Calcium
Necessary for healthy
and strong bones.
Milk, Cheese, Yogurt,
Sardines.
Iron
Necessary for your blood
to deliver oxygen to your
cells, prevents tiredness.
Tofu, Spinach, Red
Meat, Black eyed
Peas.
6. Water
Is the most essential nutrient.
 You can not survive more than a few days
without water.
 Your body is almost 70% water.
 What water does for you…
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Carries nutrients and waste products
throughout your body cells.
 Helps regulate body temperature.
 Coolant (Perspiration/Sweat)
 Fills the spaces between cells which are made
mostly of water.
 Helps lubricate your joints.
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6b. Water
You should drink 8 to 10 glasses of water per
day.
 Many foods also contain water…
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Fruits, Vegetables, Milk (75% water)
 Poultry and Meat (50 to 60 % water)
 Grain Products (5 to 35% water)
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Lack of water can lead to…
A poor functioning body.
 Dehydration, the drying out of the body.
 Fainting.
 Death (Extreme Cases).
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