Transcript Nutrition and Nutrients

NUTRITION AND NUTRIENTS
Unit 5 Maintenance System
NUTRITION AND NUTRIENTS
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Nutrition:
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The process by which the body takes in and uses food
Nutrients:
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Substances in food that our body uses for energy
NUTRIENTS NEEDED BY THE BODY
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Energy Giving
Nutrients
Carbohydrates
 Proteins
 Fats/Lipids
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Non-energy giving
Nutrients
Vitamins
 Minerals
 Water
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CARBOHYDRATES
Starches and sugars found in foods.
 Main source of the body’s energy.
 Simple or Complex.
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Recommended percent (%) of our total calories?
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How many calories are in one gram of a carbohydrate?
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45-65% of daily calories
4 calories per gram
What is a simple carbohydrate?
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Sugars in their simplest form: Monosaccharides and Disaccharides
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Glucose: Body’s chief fuel source (Monosaccharide)
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Found naturally in many foods:
 Fructose in fruits
 Lactose in Milk products
 Maltose in grains
 Sucrose in table sugars
 All Disaccharides
What is a complex carbohydrates?
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Chemically more complex than simple sugars: Polysaccharides
Known as Starchy foods and Fiber
CARBOHYDRATES
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Examples of Complex:
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Grains, potatoes, breads and pastas, and beans
Fiber:
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Tough complex carbohydrate that cannot be digested
Moves waste through the digestive system
20-35 grams on average
26 grams for girls
38 grams for boys
Sources:
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Fruits and veggies, whole grains, nuts, seeds, legumes
PROTEINS
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Proteins: nutrients that help build and maintain body tissue (ex.
muscle, bone, connective tissue, teeth, skin, blood, and organs)
 What are proteins made of?
 Amino Acids there are 20 amino acids
 Our bodies can make all but nine!
 These nine are essential amino acids, meaning we have to get
them in our diets!
 The other 11 are nonessential amino acids, because we make
them in our body!
 What are complete proteins?
 Foods that contain all nine essential amino acids
 Animal Products such as: meat, eggs, milk, cheese, yogurt.
 What are incomplete proteins?
 Foods don’t contain all of the essential amino acids
 Foods from plants and seeds: legumes, nuts, grains.
 Recommended percent (%) of total calories?
 10-15 % of our daily calories
 How many calories are per gram?
 4 calories per gram of protein
FATS/LIPIDS
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Fats: (lipids) fatty substances that do not dissolve in water. They
are classified as saturated and unsaturated.
 Recommended percent (%) of total calories?
 25-30%
 Why do you need some fats?
 Fats carry fat soluble vitamins (A,D,E,K) into your blood
 Surround vital organs protecting them from injury
 Insulates from extreme cold or excessive heat
 Adds flavor to foods
 Also is a stored energy source for the body
 Saturated vs. Unsaturated:
 Saturated Fats: are associated with heart disease
 Unsaturated Fats: are associated with a reduced risk of
heart disease
 Trans Fats: Fats formed by hydrogenation, causes
vegetable oils to harden and become saturated.
 How many calories per gram?
 9 calories per gram of fat
VITAMINS:
What are vitamins?
 Compounds that help regulate many vital body
processes (digestion, absorption, and metabolism
of other nutrients).
 Water Soluble Vitamins:
 Vitamin C and the Vitamin B complex
 Eliminated daily so you must eat them in your
diet
 Fat Soluble Vitamins:
 Vitamins A, D, E, K
 Stored in fatty tissue so excessive build up of
these could be toxic.
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MINERALS:
What are mineral?
 Inorganic substances that body cannot
manufacture but act as starters for many vital
body processors.
 What are two main minerals your body needs?
 Iron and Calcium
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WATER:
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Why is water important?
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This nutrient makes up the greatest percentage of your body!
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8 HYDRATION FACTS:
 75% of Americans are chronically dehydrated.
 In 37% of Americans, the thirst mechanism is so weak that it is
often mistaken for hunger.
 Even MILD dehydration will slow down one's metabolism as
much as 3%.
 One glass of water shut down midnight hunger pangs for almost
100% of the dieters studied in a U-Washington study.
 Lack of water, the #1 trigger of daytime fatigue.
 Preliminary research indicates that 8-10 glasses of water a day
could significantly ease back and joint pain for up to 80% of
sufferers.
 A mere 2% drop in body water can trigger fuzzy short-term
memory, trouble with basic math, and difficulty focusing on the
computer screen or on a printed page.
 Drinking 5 glasses of water daily decreases the risk of colon
cancer by 45%, plus it can slash the risk of breast cancer by 79%,
and one is 50% less likely to develop bladder cancer.
ASSIGNMENT:
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Open your vitamin app on your iPod
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(it is yellow with a red strawberry)
Write down all the vitamins and minerals from
the app.
 Tell me what it does in the body (its function)!
 And all the sources you get it from (how you get
it)!
 Email it to me by 4/11/11
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