Transcript Essential nutrients & nutrition

Nutrition I.Q. Test
Q: Which is more nutritious:
green beans or green peas?
A: Green peas—some favourite
vegetables, like green beans, are among
the least nutritious. Green
peas have three times more
fibre, 40% more iron, and
25% more vitamin A and
vitamin C than green beans.
Nutrition I.Q. Test
Q: Which has more arteryclogging saturated fat: a
McDonald’s Big Mac or a
large order of McDonald’s
fries?
A: the fries—a large order of
fries has 12 g fat—more
than a Big Mac’s 9.5 g.
You can thank the beef fat
used to cook the fries.
Nutrition I.Q. Test
Q: Which cracker is made
mostly from whole-wheat
flour: Christie Multigrain
Thins or Christie Triscuits?
A: Triscuits—The words “wheat”
or “whole wheat” on a label
don’t guarantee that all, or
even most, of the flour is
whole grain. Only Triscuits
is mostly whole-wheat flour,
but you’d never know it by
the products’ name.
Nutrition I.Q. Test
Q: Which is more nutritious:
orange juice or apple juice?
A: orange juice—Some of
Canada’s favourite juices
(like apple and grape) are
not the most nutritious.
Orange juice has 50 times
more vitamin C, 170% more
folic acid, and 1.5 times
more potassium than apple
juice.
Food Energy
The energy taken in from the food should equal
your energy output
 50% of the energy taken in is used just to maintain
your body temperaure!

 The rest is used to move muscles, breathe, think,
remove wastes, etc.

In Canada, energy is measure in joules (J) or
kilojoules (kJ)
 In the US, it’s measured in calories (1 cal. = 4.18 kJ)
Food Energy

basal metabolic rate: your lowest
energy needed to keep you alive
Description of Person
Energy Requirement (kJ/day)
Newborn
2000
Child (aged 2-3 yrs)
6000
Teenage girl
9500
Teenage boy
12000
Office worker
11000
Heavy manual worker
15000
Calculating Energy Requirements
Muscle activity requires energy 
 How much energy would a 75-kg person use if he
or she slept all day?
 The energy factor for sleeping is 4.1 kJ/kg/h
 The total energy required can be calculated by
multiplying the energy factor by the body mass in
kg by the amount of time spent on that activity.

 Energy required for 1 day
= energy factor x body mass x time
= 4.1 kJ/kg/h x 75kg x 24h
= 7.4 x 103 kJ
Essential Nutrients
Must be ingested because cannot be synthesized
by the body
 8 amino acids

 Produce proteins that make up cell structures

Vitamins
 Organic molecules needed in trace amounts for normal
growth and metabolic processes
 Only small amounts needed to change food  energy
 Either stored in fat tissue or water soluble

Minerals
 Inorganic elements (Ca, Fe, P, K, Na)
Vitamins Important to the Body
Vitamin
Sources
Needed for
Deficiency
symptoms
Fat or water
soluble
A
Green vegetables,
yellow vegetables,
carrots, tomatoes
Good vision, normal
growth of bones and
teeth, healthy skin
Poor vision, night Fat
blindness, kidney
problems
B1
Pork, liver, peas,
soybeans, grains,
vegetables
Proper functioning of
heart, nerves,
muscles
Poor appetite,
nerve problems,
beriberi
B2
Lean meat, eggs,
milk, liver, fish ,
poultry, leafy
vegetables
Healthy skin and
hair, good vision,
growth, reproduct.
Poor growth, hair Water
problems, poor
vision
C
Citrus fruits, potatoes
Maintaining cells and Low resistance
tissues
to infections
Water
D
Fish oils, eggs, milk
Strong teeth and
bones, growth
Weak teeth and
bones
Fat
E
Leafy vegetables,
grains, vegetable oils,
liver
Forming red blood
cells
No symptoms
Fat
K
Leafy vegetables,
liver, potatoes
Assisting blood
clotting, healthy
Hemorrhaging
fat
Water
Minerals Important to the Body
Mineral
Sources
Needed for
Deficiency
symptoms
Calcium
Milk, cheese, grains,
beans, hard water
Growth and maintenance of
bones and teeth, aids blood
clotting
Soft bones
and teeth,
osteoporosis
Iodine
Seafood, table salt
Proper working of thyroid
gland
Swollen
thyroid gland,
goitre
Iron
Green vegetables, liver,
whole-wheat break,
grains, nuts
Transport of oxygen through
the body
Lack of
energy
anemia
Phosphorous
Meats, fish, dairy
products, grains
Growth and maintenance of
bones and teeth, some cell
reactions
Poor
development
of bones and
teeth
Potassium
Meats, grains, milk,
fruits, green vegetables
Needed to make proteins
Weak
muscles
Sodium
Table salt, vegetables,
canned meat
Regulates movement of
water between cells and
blood
dehydration
Take a Stand: Dangerous Diets

Statement: The advertisements of the diet food
industry must be closely regulated. They should show
bodies of different shapes, not just the stereotypical
“ideal” figures
 Is the problem the diet food industry itself?
 Is the problem social standards of idea body types?
○ What factors contribute to society’s image of the idea body?
 What about the role of genetics influencing weight?
 What about the prevalence of eating disorders?
 Are all diets dangerous?
 Without a diet-food industry, would there be other weight
reduction options available to those whose obesity is
dangerous to their health?