Transcript UNIT 3 - lesson 5

NUTRITION
UNIT 3 – LESSON 5
JOURNAL ENTRY #16
1.26.15
We typically enjoy eating the kinds of foods that we ate as
children (family influenced diet). Consider the foods that you
most enjoy eating, as well as your typical daily nutritional
plan. How has your family diet influenced your preferences?
NUTRIENTS
• Everything you eat contains nutrients, which perform specific
roles in maintaining your body’s functions
• How your body uses nutrients
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Energy
To heal, build or repair tissue (i.e. protein and muscles)
To sustain growth
Transport oxygen to cells
Regulate body functions
THE SIX TYPES OF NUTRIENTS
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Carbohydrates (4 calories/gram)
Proteins (4 calories/gram)
Fats (9 calories/gram)
Vitamins
Minerals
Water
**These nutrients provide energy!
CARBOHYDRATES – TYPES
• There are three types of carbs
• Simple
• Sugars, fructose (found in fruits) and lactose (found in dairy)
• They are found naturally but are also added to many processed foods
• Complex
• Starches – long chains of sugars linked together
• Common sources – grains (bread, pasta) beans, roots, veggies, fruit
• Fiber
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Moves waste through your digestive system
Makes you feel full
Reduces risk of chronic diseases – cancer, heart disease, type II diabetes
Common sources – veggies, whole grains, fruits, nuts, seeds
CARBOHYDRATES – ROLE
• Most carbs are turned into simple sugar called glucose
• Glucose is the main source of fuel for the body
• It can be stored in your body’s tissues and used later during activity
• Complex carbs are better to consume
• They take longer to breakdown – giving you energy for a longer timespan
• Your diet should contain 45% - 65% carbs
CARBOHYDRATES – STORAGE
• Glucose that your body doesn’t use right away is stored in the
liver and muscles as glycogen
• When more energy is needed, the body converts the glycogen
back into glucose
• It is possible to take in more carbs than your body can use or
store
• When this happens, your body converts and stores the excess carbs as fat
PROTEINS – TYPES
• Proteins are made up of chemicals called amino acids
• Your body uses 20 amino acids found in food
• You produce all but 9 – making them essential because the body
must get them from food
• Animal sources
• Meat, fish, eggs, dairy, soy – generally contain all 9 essential amino acids
• plant sources
• Grains, nuts, seeds, legumes – generally missing one or more essential
amino acids
PROTEINS – ROLE
• Basic building material of all body cells
• Muscles, bones, skin, internal organs
• Maintain tissues
• Muscles, ligaments, tendons and other body cells
• Hemoglobin – in red blood cells – carries oxygen to body’s
cells
• Does not supply energy as quickly or easily as carbs
• It's recommended that 15–25% of your daily calories come
from protein
FATS – TYPES
• Unsaturated fats (mono- and polyunsaturated fats)
• Vegetable oil, nuts, seeds, avocado
• In moderate amounts may lower risk of heart disease
• Liquid at room temperature
• Saturated fats
• In many animal based foods – meat and dairy
• Too many can increase risk of heart disease
• Solid at room temperature
• Trans fats
• The most unhealthy
• Found in margarine, baked goods, processed foods
FATS – ROLE
• Transport vitamins A, D, E, K
• Healthy skin and hair
• Insulation of internal organs
• 20%- 30% of your diet
WHY ISN’T FAT THE PREFERRED ENERGY SOURCE?
• Fat provides the main fuel source for long duration, low to moderate
intensity exercise (such as marathons).
• Fat is slow to digest and be converted into a usable form of energy
(it can take up to 6 hours).
• Converting stored body fat into energy takes time. The body needs
to breakdown fat and transport it to the working muscles before it
can be used as energy.
• Converting stored body fat into energy takes a great deal of
oxygen, so exercise intensity must decrease for this process to
occur.
WATER – SOLUBLE VITAMINS
Vitamin
Role in the Body
B1 (Thiamin)
Regulates reactions that
remove CO2
B2 (riboflavin)
Needed for extracting
energy from food
B3 (niacin)
Needed for extracting
energy from food
Folic acid (folate)
Needed for using amino
acids
Vitamin C
Building bone, teeth,
cartilage
Food Source
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whole grains
legumes
Meat fish
dairy
Green vegetables
Citrus fruits
tomatoes
green peppers
FAT – SOLUBLE VITAMINS
Vitamin
Functions
Vitamin A
Maintenance of skin, hair
mucous membranes – helps
people see in dim light
Vitamin D
Aids in bone and tooth
formation
Vitamin E
Protects blood cells, body
tissue, essential fatty acids
Vitamin K
Blood-clotting functions
Food Sources
• Yellow or orange
fruits/veggies
• Green leafy veggies
• Fortified milk
• Eggs
• Nuts
• Vegetable oil
• Multigrain cereal
• Oatmeal
IMPORTANT MINERALS
Mineral
Role in Body
Food Source
Calcium
Builds bones and teeth, regulates heart beat
Dairy - leafy veggies - fortified OJ
Phosphorous
Aids in bone and hair growth
Dairy – Meat, fish, poultry - eggs
Iron
Hemoglobin (Part of red blood cells), use of
energy in cells and resistance to infection
Meat, poultry – peanuts, eggs
Potassium
Nerve function, maintains cardiac rhythm,
fluid balance
Almonds – bananas
Fluoride
Bone and tooth preservation, strengthens
tendons
Dairy – spinach – fortified water
Sodium
Controls water balance, regulates nerve
impulses and muscle contractions
Salt – meat, fish, poultry
WATER
• Water makes up more than two thirds of body weight
• You would die within a few days without water
• Water helps your body
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Keep its temperature normal
Lubricates and cushions joints
Protects spinal cord
Gets rid of wastes
• Consume 8 glasses (cups) of water a day OR 1 Gallon
EXTRA CREDIT OPPORTUNITY
Carbohydrates, protein and fat are the most commonly talked about
nutrients. Vitamins, minerals, and water are often forgot about as
essential parts of a nutritional diet. Write a one page summary on the
importance of ONE of the following nutrients:
Vitamins
Minerals
Water
This is worth 10 points and due next class, Wed 1/28