Transcript NUTRITION: Nutrients That Promote Energy

NUTRITION:
Nutrients That Promote Energy
Ms. Mai
Lawndale High School
Nutrition
Nutrition is the process in which our
body takes in and uses food
Nutrients are foods that promote good
nutrition
There are 6 types of nutrients:
carbohydrates, fat, protein, vitamins,
minerals, and water
Energy Nutrients
Carbohydrates, fat, and protein provide
energy to perform daily tasks
Calorie is a measurement of the energy
that you release when you use up
carbohydrates, fat, and protein
1. Carbohydrates
Sugar and starches are carbohydrates
found in food to supply the body’s main
source of energy
Carbohydrates should be 60% of your
daily caloric intake
There are two types of carbohydrates;
simple and complex carbohydrates
Simple Carbohydrates
Simple carbohydrates are sugars that
are easy for the body to process
For example…
Fructose and Glucose (fruits and veggies)
Lactose (milk)
Sucrose (sugar cane and sugar beets)
Types of Sugars
Sucrose (table sugar) is the most
common form of sugar
Glucose is the most important types of
sugar because it goes into the
bloodstream to provide energy
Other sugars are converted to glucose in
the body so that they can also be used
The sugar that is not used is converted
to glycogen (starch stored in the
muscle, liver, or as body fat)
Complex Carbohydrates
Lots of glucose bonded together make
up complex carbohydrates
In order for complex carbohydrates to
be digested, it must be broken down
Therefore, complex carbohydrates provide
energy over a long period of time
Examples: bread, cereal, pasta, potato
Dietary Fiber
Another form of complex carbohydrates
derived from non-digestible parts of
plants are called dietary fiber
Insoluble dietary fibers absorbs water
(whole grain, seeds of fruits and veggies)
Soluble dietary fibers combine with water
to remove waste from our body (oat bran,
barley, beans, apples, carrots)
Various Forms of Sugar
Form of Sugar
Brown Sugar
Powdered Sugar
Corn Syrup
Dextrose
High Fructose CS
Honey
Maltose
Maple Sugar
Molasses
Raw Sugar
Food It Is Found In
Crystals of molasses syrup
Finely ground sucrose
Liquid made from cornstarch
Glucose or glucose and water
Syrup make from cornstarch
Mixture of fructose, glucose, and water
Formed in the breakdown of starch
Sap of sugar maple trees
Residue from processing sugarcanes
Residue from evaporating sugarcane juice
2. Fat (Lipid)
Fat is the most concentrated form of
energy
You only need small daily intakes because it
provides twice the energy of carbohydrates
Fats are digested slower because it does
not dissolve so it makes you feel full
Fat should be 25-30% of our daily caloric
intake, but in the US it is about 40%
%Fat in Common Foods
FOOD
Cheese Pizza
Cakes
Cookies
French Fries
Donuts
Hamburgers
Eggs
Avocado
Butter
Salad/Cooking Oil
% of Calories from Fat
25%
30%
40%
48%
50%
65%
70%
90%
100%
100%
2 Types of Fat
Saturated Fat – solid at room temperature
and leads to heart disease and obesity
(butter, shortening, animal fat, cookies,
pastries, whipped toppings)
Unsaturated Fat – liquid at room
temperature (olive oil, fish oil, vegetable oil)
Cholesterol
Cholesterol is a waxy-fat like substance
produced by the liver in your body
Cholesterol can also be found in any
foods from animals
High cholesterol leads to heart and artery
disease because it reduces blood flow
2 Types of Cholesterol
LDL – “bad” cholesterol that deposits
fat on the walls of blood vessels
HDL – “good” cholesterol from cells
which converts back to liver and
intestines to be excreted
Low fat diets can lower LDL while
exercise can raise HDL
3. Protein
Protein is found in every cell like the
muscle, skin, and organs
Our bodies need protein to build and
repair body tissues
Lots of amino acids bond together to
make protein
Essential Amino Acids
There are a total of 20 different types
of amino acids
9 amino acids found in foods are
essential to our bodies
The other 11 amino acids are produced
in our bodies
Complete versus Incomplete Protein
Complete protein contains all essential
amino acids (poultry, eggs, fish, milk)
Incomplete protein lacks a few of the 9
essential amino acids (vegetables,
grains, peas, beans, peanuts)
Protein Requirement
Our bodies need all 9 essential amino
acids in balanced amounts
Too little or too much will limit our
body’s productivity
Eating a complete protein foods, or a
variety of incomplete protein foods can
helps us get our daily protein needs
Protein Needs
If you eat too much protein, your body
will break it down and store it as fat
If you eat too little protein, your body
will use its own protein (muscle and
organs) therefore weakening your body
EAT ALL FOODS IN MODERATION!!!
Strategies for Low Fat Diets
Bake and steam foods
Eat more poultry and fish
Take skin off of poultry
Use nonfat or low-fat dairy products
Use herbs, spices, and lemon juice to
season foods instead of butter and cream
Use margarine and oils instead of butter