Transcript Chapter 7: Nutrition for Life

Chapter 7: Nutrition for
Life
Section 1:
Section 2:
Section 3:
Section 4:
Carbohydrates, Fats, and Proteins
Vitamins, Minerals, and Water
Meeting Your Nutritional Needs
Choosing a Healthful Diet
Section 1: Carbohydrates, Fats, and
Proteins
Nutrition
“The science or study of
_____.”
 The ways in which the
_____ uses food .
 The study of how and
why we make _____
choices.
Nutrients
“Substances in food that
provide ______ or help
form body tissues.”
 Are necessary for life
and ______.
Six Classes of Nutrients:
There are six classes of
nutrients in food:
1.
2.
3.
4.
5.
6.
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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To stay alive, healthy, and
growing, a person must eat
and drink the right amounts
of ___________.
Eating too little food causes
________ loss, poor
_______, and if severe
enough, death.
Eating too _____ food can
also cause illness
What you eat today not only
affect how you look and feel
right now, it can affect your
________ in the future.
Food = Fuel for Your Body
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_______ provides the fuel that runs your body.
The _______ in food that provide energy are
carbohydrates, fats, and proteins.
The energy in food is measured in ________.
The sum of the chemical processes that take
place in your body to keep you alive and active
is called _________.
Food Energy and Calories
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The energy in food is
measured in _________
(calories).
A kilocalorie is “the
amount of _______
needed to raise the
temperature of 1
____________ (a little
more than 4 cups) of
water 1 degree Celsius.”
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1 gram of carbohydrate
has ___ k/cal
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1gram of protein has
___ k/cal
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1 gram of fat has ___
k/cal
Calories from Food
A “balanced” diet of carbohydrate, protein and fat
should consist of the following percentages of your
total calories consumed each day:
Note: These percentages are for teens.
Carbohydrates: ______ %
Fats: ______ %
Protein: ______ %
Carbohydrates – Two Basic Types
“Sugars” - Simple Carbohydrates
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Made up of single or double sugar
molecules
Include:
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__________ – (blood sugar)
single sugar molecule, the only
form of sugar that the body can
convert to usable energy
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__________- single sugar
molecule, found naturally in
fruit and honey
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________ – (also called milk sugar),
double sugar molecule, made by
animals, found in dairy products
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_________ – (table sugar), double
sugar molecule, found in candies
“Starches” - Complex Carbohydrates
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Made up of larger sugar molecules,
takes longer to be broken down and
used by body
Include:
________ – made of many glucose
molecules linked together
_________ – made in the body,
made of many glucose molecules,
stored in the muscles and livers of
humans and animals, can be broken
down to provide a quick source of
glucose
_______ – made of many glucose
molecules, found in fruits and
vegetables, cannot be digested by
humans, needed for healthy
digestive system
“Sugars” – Simple Carbs
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Provides ________ for cells
in the form of glucose
All forms of sugar must be
broken down into ________
before can be used by body
for energy
Some _______ naturally in
foods (milk, fruits,
vegetables)
Some _______ are added to
foods (candy, baked goods,
cereals)
‘Starches” – Complex Carbs
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Type of _________ carbohydrate
Made up of many sugar molecules
hooked together.
Eaten in food and broken down
into simple sugars that can be
used by _________.
Most starches come from plant
foods.
__________ vegetables include
potatoes, legumes (beans and
peas) grains (rice, corn, wheat).
Recommendation – 45-65 % of
ca_________ in diet should come
from carbohydrates.
Most of calories should come
from complex ______________.
“Fiber” – Complex Carb
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Type of complex carbohydrate
Provides little ________.
Cannot be ________ by humans
Absolutely necessary for digestion – keeps
colon healthy by moving material through
intestine preventing ______________.
Helps prevent colon _______ and _______
disease
Two Types of Fiber:
________ Fiber – dissolves in water, holds water in intestine
increasing volume of material in ___________ tract, help protect
you from heart disease by trapping bad _________ in food eaten
(lowers blood cholesterol)
Insoluble Fiber – adds _______ to body’s waste, found in hard
or stringy part of ________, vegetables, and grains, found in
whole grain breads, fruits, vegetables and legumes.
Fats
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Essential ________ (our bodies need it to function
properly)
Fats add texture, _________, and aroma to food
Eating too much ______ and eating the wrong kinds
of fat can increase risk of weight gain, heart disease,
and cancer
Fats – also called “________”
Fats are large molecules that are made up of two kind
of smaller molecules – ________ and __________.
Fat molecules are also called ___________ because
three fatty acid molecules are one glycerol molecule
Facts About Fat (Lipids)
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Fat us an essential nutrient. (We _______ it).
Too little fat in or diet will lead to ____________
Too much fat in our _______ will lead to weight gain.
Too much of the “bad” kind of fat can raise blood
cholesterol levels
Fat in our body provides ________ and _________
Dietary fat is needed to make regulatory ________
and coating on nerve cells
Fats in foods add ________ and ________ and make
us feel full.
Types of Lipids
Saturated Fats
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Made up of saturated fatty
_________.
Saturated fatty acids are
large.__________
molecules that are bonded
with many hydrogen atoms.
Thus – the molecule is
“saturated” with hydrogen
atoms.
Most saturated fats are
_________ at room
temperature.
Most saturated fats come
from _________ sources
(meat, milk, ice cream,
butter.
Unsaturated Fats
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Made up of a chain of
carbon atoms with one or
more double bond between
them.
Molecules do not hold as
many ________ atoms.
Thus – the unsaturated fatty
molecule is NOT saturated
with hydrogen atoms.
Unsaturated fats come from
__________.
Tend to be _______ at room
temperature.
Two Types of Unsaturated Fats
Monounsaturated Fats
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Good fats – help lower risk
of _________ disease.
Found in _______ oil,
canola oil, and peanut oil.
Polyunsaturated Fats
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Fatty acids that contain
more than ______ double
bond.
Examples – corn oil,
sunflower oil, soybean oil.
Omega-3 oil found in _____
and seafood is a
polyunsaturated fat that can
provide extra protection
against heart disease.
Dietary Fats and Lipids to Eat
With Caution
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Transfats
Unsaturated fats that are formed
when ____________ oils are
made into hard margarines.
Increase the risk of heart disease
Found in processed foods that go
“___________.”
Often labeled “______________
vegetable oils.”
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Cholesterol
Necessary for certain body
functions.
Our _________ makes cholesterol
Found only in _________ food
sources – (meats, fish, poltry, milk
and eggs), not in plants.
Binds with low density
lipoproteins (LDLs – bad
cholestero) in our blood and stick
to inside of arteries to form
plaque.
High density lipoproteins(HDL –
good cholesterol) reduces risk of
cholesterol, certain unsaturated
fats can raise HDL levels in
blood.
Increases chances of __________
disease and __________.
Proteins
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Your muscle, skin, hair, and nails are made
up of mostly protein.
Proteins in the body help _______ new cells
and repair existing ones.
Protein is needed to form ___________, enzymes and
antibodies.
Protein not used immediately as _______ will be
stored as fat.
Proteins are made up of molecule chains
called _________ _______.
____ different amino acids in the body.
___ of the 22 cannot be made by the body.
Two Types of Amino Acids
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Essential Amino Aids
The nine of the 22 that
cannot be made by the
body are _________ to
make body protein.
Must be _______ in diet
to meet body’s needs.
Nonessential Amino Acids
 The 13 amino acids that
can be made by the body
combine with the essential
amino acids that are in the
foods we eat to ________.
and form new body tissue
(muscles, _______, nails).
Types of Protein
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Complete Protein
Protein foods in our diet
that contains ALL of the
essential amino acids.
_________ proteins
contain all of the
essential amino acids.
__________ plant
sources will give you a
complete protein.
Examples of combining
plant source foods to get
a complete protein:
Beans + grains = _______
protein
Nuts + grains or
vegetables = complete
_________
Section 2: Vitamins, Minerals,
and Water
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Vitamins
A class of nutrients needed in _______
amounts to maintain health and allow growth.
Vitamins are classified by whether they
________ in fat or water.
This “_________” affects how the vitamins are
taken into the body, used, stored, and
eliminated.
Fat-Soluble Vitamins
Dissolved in fat. Stored in fat tissue in body.
Remain in body for a long time.
Vitamin / Foods That Have It
Vitamin A – found in________,
yellow and orange fruits and
vegetables, dark-green leafy
vegetables, eggs, cheese,
butter.
Vitamin D – found in _____ oils
and fish, fortified milk, liver,
egg yolk, produced in the
body when skin is exposed to
UV rays (________).
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What It Does
Keeps _____ and skin
healthy, needed for growth
and for strong bones and
teeth.
Promotes absorption of
__________ and
phosphorus in the intestine,
needed for strong bones and
teeth.
Fat-Soluble Vitamins - continued
Vitamin / Foods That Have It
__________ E – Vegetable
oils, beans, peas, nuts, darkgreen vegetables, whole
__________.
Vitamin K – __________
vegetables (spinach, kale,
broccoli) also produced in
intestine by bacteria.
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What It Does
_________ cell membranes
from damage by connecting
to “free radicals” in blood
(extra oxygen atoms) that
can cause damage to cells
Aids in _______ clotting
Water-Soluble Vitamins
Not stored in body. Needed for release of
energy from carbohydrates, fats and proteins.
Vitamin / Foods that Have It
B1, B2, B3, B5, B6, B12 – Various
B vitamins found in
__________, cereals, beans,
meat, dairy products, eggs,
green vegetables.
Vitamin C- ________ fruits,
melons, strawberries, green
vegetables, peppers.
What It Does
Needed to produce _______ from
foods eaten, for metabolism
and other important body
functions.
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Promotes healthy _____ and
teeth, aids in wound healing,
aids in iron absorption, acts as
_____________ – protects
body cells from damage.
Minerals
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Needed for certain processes
such as enzyme activity and
________ formation.
More than 20 minerals are
essential in small amounts
to maintain good health.
Taking a _______ and
mineral supplement can
prevent nutrient deficiency
(not having enough of a
nutrient to maintain good
health.
Best to _____ nutrient rich
foods – rather than taking a
__________.
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Calcium
Chromium
Copper
Fluoride
Iodine
Iron
Magnesium
Potassium
Phosphorus
Selenium
Sodium
Sulfur
Zinc
Water
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Can only live a few days without
water.
Essential for almost all body
functions.
Extra water ________ be stored in
body – must take in water as it
leaves your body (sweat, urine,
feces, breathing).
Must take in at least 2.5 ______
per _____ to replace normal
water loss.
Can get water from foods.
About _______% of weight of
fruits and vegetables is water
Caffeinated and alcoholic
.beverages cause the body to
excrete (lose) ______ water.
Dehydration can cause thirst,
headache, fatigue, loss of appetite,
dry eyes and mouth, nausea,
confusion and constipation.
When you sweat you lose water
weight (not fat).