Transcript LESSON 31

LESSON 31
SELECTING FOODS
THAT CONTAINS
NUTRIENTS
• Nutrition – study of what people eat
& how affects health status
• Nutrient – substance in food that
helps with body processes, growth &
repairing of cells, & provides energy.
• Calorie – unit of energy produced by
food & used by the body
• 6 classes of nutrients: proteins, water
carbohydrates, fats, vitamins, &
minerals.
PROTEINS
• Needed for growth, build, repair &
maintain body tissues, regulate body
processes, and supply energy
• Helps body maintain strength and
resist infections
• Not enough protein = stunts growth,
affects mental development & tissue
development.
• Excess stored as fat or burned as
energy
Proteins
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Meat
Fish
Nuts
Eggs
Yogurt
• 4 calories per gram
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Milk
Seeds
Grains
Beans
• Complete protein – protein containing
all essential amino acids (20 are
needed & body produces 11)
– Amino acids – building blocks that make
up proteins
– Essential amino acids – 9 amino acids
your body can’t produce so you get
these through food you eat
• Incomplete protein – doesn’t contain
all essential amino acids
CARBOHYDRATES
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Main source of energy for the body
Sugars, starches & fiber
Excess is stored as fat
4 calories per gram of food.
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Vegetables
Beans
Potatoes
Pasta
Breads
Rice
Bran
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Popcorn
Fruit
Sugars
Honey
Cakes, candies
Drinks
• Simple carbohydrates: sugars that
enter blood rapidly & gives quick
energy
• Complex carbohydrates: starches and
fiber
– Starch – made & stored in most plants,
long lasting energy
– Fiber – grains & plant foods that can’t be
digested (roughage)
• Eating foods with fiber reduces
cholesterol and risk of developing
heart disease.
–Wheat, bran, cereals, fruit, &
vegetables
FATS
• Provides energy & helps the body
store & use vitamins.
• 1 gram of fat is 9 calories
• Fat-soluble vitamin – vitamin that
dissolves in fat & is stored in the body
– Vit. A, D, E, K
• Body needs fats to maintain body
heat, store & use vitamins, build brain
cells and nerve tissues
• Saturated fat – from diary products,
solid vegetable fat, meat & poultry.
– Solid at room temperature
– Cholesterol – fat substance made by
body & found in foods
• Unsaturated fat – from plants & fish.
– Liquid at room temperature
– Polyunsaturated – sunflower, corn
– Monounsaturated – olive & canola oil
• Visible fat – fat seen when looking at
foods
–Meats
–Potato chip - grease
• Invisible fat – fat you can not see
when looking at food.
–Example – cake that contains
shortening
VITAMINS
• Nutrient that helps the body use
carbohydrates, proteins & fats
• 2 types:
• Fat-soluble: vitamin dissolves in fat
& stored in the body. Vit. A,D,E, & K
• Water-soluble: dissolves in water &
excess can’t be stored in the body.
Vit. B complex & Vit. C
• A – eyes, skin, hair, teeth & gums healthy.
From milk, cheese, egg yolk, green &
yellow vegetables, fruits
• D – formation of bones & teeth. From diary
products, fish, tuna, egg yolk
• K – helps with blood clotting. From leafy
green vegetable, liver, cheese, pork
• C – heart, cells & muscles function. From
citrus fruits, green vegetables, potatoes,
tomatoes, cantaloupe
• E – form and maintain cells. From
green vegetables, whole grain cereals
and breads, nuts.
MINERALS
• Nutrients that regulates many
chemical reactions in the body.
• 2 types:
– Macro minerals – larger amounts are
needed
– Trace minerals – small amounts are
needed
• Calcium – builds bones & teeth
• Magnesium – to help with chemical
reactions during metabolism
• Potassium – keeps fluid balanced
within cells.
• Copper – red blood cells
• Iron – red blood cells
• Zinc – digestion & healing of wounds
WATER
• Involved with all body processes,
makes up basic part of blood, helps
with waste removal, regulates body
temperature, cushions spinal cord &
joints
• Dehydration – water content of body
is low. Lack of water intake, dry & hot
temp. fever, vomiting or diarrhea.
• Need 6-8 glasses of water a day.
• Water found in juice, milk, soup, fruits
and vegetables
• Don’t substitute soda for water. They
contain caffeine which acts like a
diuretic ( increases urine output)
• Signs of dehydration: dizziness,
fatigue, weakness, dry mouth,
headache, blurred vision, dry, hot skin