Transcript Nutrition

Nutrition
Junior Health Day 3
Nutrients
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Substances in food that the body requires
for proper growth, maintenance, and
functioning.
There are 6 classes of nutrients.
- Carbohydrates
- Protein
- Fats
- Vitamins
- Minerals
- Water
Nutrients and Energy
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Carbohydrates, Proteins, and Fats
provide energy for the body because
they contain CALORIES.
Calorie: a unit used to measure energy
in food.
How do you measure the
energy in food?
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Calories – a unit used to measure energy
Carbohydrates = 4 calories per gram
Proteins = 4 calories per gram
Fats = 9 calories per gram
The body stores extra energy from carbohydrates, fats, or
proteins you eat as either glycogen or body fat.
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How Many Calories?
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31 grams of carbs =
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6 grams of fat =
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8 grams of protein =
The Carbohydrates
Provide energy in the form of glucose.
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Starches
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Fibers
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Sugars
Carbohydrates
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A class of nutrients that include
sugars, starches, and fibers.
Carbohydrates are the body’s
preferred source of energy, supplying
four (4) calories per gram.
55-60% of the days caloric intake
Carbohydrates are classified into
simple or complex.
Simple vs Complex
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Simple Carbohydrates are sugars that
are present naturally in fruits,
vegetables, and milk, or added to
manufactured food products.
Complex Carbohydrates are starches
that are found in rice, grains, and
potatoes. During digestion these
starches break down to sugars.
The Role of
Carbohydrates
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Before your body can use
carbohydrates it must first convert
them to Glucose.
Glucose – a simple sugar and the
body’s chief fuel.
Glycogen is glucose that is stored in
the liver and muscles until needed.
Excess Carbohydrates is stored as
adipose tissue or body fat.
Fiber
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Fiber is a plant form of carbohydrate that helps
maintain the health of the digestive tract.
Fiber is not digestible by human beings, but aids
in digestion. Fiber also binds with cholesterol
and carries it out of the body, and helps control
diabetes by balancing blood glucose. Reduces
risk of heart disease.
Fiber may also help to control body fat. High
fiber diet fills up a person sooner on fewer
calories.
The body needs about 25 grams of fiber per
day.
What are some sources of fiber?
Proteins
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A class of nutrients that build and
maintain body tissue.
Proteins form part of every cell in the
body.
Proteins also supply four (4) calories
per gram.
10-15 % of day’s caloric intake.
Role of Proteins
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The body’s machinery, and involved in the
function of all cells.
Protein is needed to build and repair body
tissues, including muscles.
Protein also keeps skin, nails, and hair
healthy, and defends against germs.
Amino Acids are the building blocks of
protein and provide energy.
Where are proteins found?
Proteins
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A teen receives enough daily protein
from one egg, three cups of milk, and an
assortment of grains and vegetables.
Vegetarians get their protein from plant
foods.
If a person does not get enough protein,
the body wastes away its lean tissue and
is left defenseless against disease.
Fats
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An energy source for the body.
Fats provide nine (9) calories per
gram.
No more than 30% of daily caloric
intake.
Too much fat is linked to obesity,
heart attacks, and other health
problems.
Role of Fats
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Supply the fuel for the body, transport
fat-soluble vitamins (A,D,E, K),
important for a healthy nervous
system, helps insulate the body, and
serves as a cushion to protect organs
against injury.
Fats come in two forms:
-Saturated
-Unsaturated
Unsaturated Fats
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Fats that come primarily from
vegetable oils.
This includes olive oil and corn oil.
Unsaturated fats are liquid at room
temperature.
Saturated Fats
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Fats that come from animal sources, and are
linked with heart disease.
They come from meats, whole milk, and butter.
Saturated fats are solid at room temperature.
Cholesterol is a type of fat made by the body
from saturated fats.
Some cholesterol is needed by the body’s cells
to function properly, however too much
cholesterol causes deposits to build up in the
arteries and increases the risk for heart attacks
and strokes.
Cholesterol
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A fat-like substance that is produced in
the liver of all animals, found only in
foods of animal origin.
Cholesterol level in the body is
increased by consuming saturated
fats.
Your body requires some cholesterol –
production of hormones and protective
sheath around nerve fibers.
Cholesterol
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Transported through the blood in 2
forms:
LDL (“Bad”) – tends to deposit cholesterol on
the walls of the blood vessels
 HDL (“Good”) – removes cholesterol from the
cells.
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Exercise raises HDL, Low fat diet
lowers LDL