Transcript nutrition pptmvhs

Intro to Nutrition
chapter 8
Why do we eat?
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Hungry
Stress
Emotional
Bored
Habit
Social
Forced
Taste good
The Food We Choose
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Personal preference
Cultural background
Time and convenience
Friends
Media
Availability
Money
Hunger vs Appetite
Hunger:
The internal, physical need for food
Appetite:
The desire to eat coming from external
factors (smell, sight, talk)
Basic Vocabulary
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Nutrient: substances the body needs to regulate body
functions, promote growth, repair body tissues, and
obtain energy.
Metabolism: chemical process by which your body
breaks down food into energy.
Calories: measured in units, the amount of energy
released when nutrients are broken down.
Basal Metabolic Rate: rate at which you use energy
when your body is at rest.
(how many calories you burn doing nothing)
There are 6 essential nutrients
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Each of the nutrients have different jobs
and are found in a variety of foods.
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Carbohydrates
Fats
Protein
Vitamins
Mineral
Water
Nutrients that can be used for
energy (contain calories):
 Carbohydrates
 Fats
 Proteins
Carbohydrates
A chemical composed of one or more simple sugars.
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Body’s first source of
energy
45% - 65% of daily
calories
4 calories per gram
All fruits and vegetables
Many types of sugar
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Glucose is most important
2 types of carbohydrates
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Simple
complex
Glucose
The main source of energy
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All sugars are converted to glucose
Extra glucose is stored as glycogen
When we need more glucose, glycogen coverts
back to glucose
Excess glycogen is stored as fat
We need insulin to utilize glucose
Insulin is made in the pancreas
Simple Carbohydrates
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Natural occurring sugars
found in fruits,
vegetables, and milk
Refined sugars found in
soda, candy, syrup, and
table sugar
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Calories without nutrients
Enter blood stream fast
Provides quick, short
lasting energy
Complex Carbohydrates
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Provides long lasting
energy
Enters blood stream
slowly
Found in whole grain,
vegetables, legumes, and
starches
Starches main source of
complex carbohydrates.
Found in plants
Should include the
majority of your
carbohydrate intake
Fiber
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Complex carbohydrate found in plants
Found in skins and stringy parts of fruits and
vegetables, whole grains and wheat, nuts, and
beans
Not a nutrient because can’t be broken down
Helps prevent heart disease, certain cancers and
constipation. Also fills you up
Should eat 25-30 grams a day
Fat
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Functions include: a source of stored energy,
insulates the body, healthy skin, hair and nails,
satisfies hunger, helps form cells
25-30% of total daily calories
9 calories per gram
2 types of fat
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Saturated
unsaturated
Saturated Fat
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“Bad” fat
Found in animal products
Contains cholesterol
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Clogs arteries
Solid at room
temperature
10% or less total daily
calories
Trans Fats – hydrogen
added to stay fresh
longer (unhealthy)
cholesterol
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Waxy, fatlike substance your body needs to
make cell membranes, nerve tissue, and certain
hormones.
The liver makes all the cholesterol we need
We also get it from animal products (saturated)
Too much cholesterol builds up as plaque on
arterial walls leading to heart disease.
2 types of cholesterol
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LDL – bad
HDL – good, can increase with exercise
Unsaturated Fat
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“Good” fat
Found in plants
Does NOT contain
cholesterol
Liquid at room temp.
Found in oils, nuts,
avocados
Should be at least 20%
or more of the 30% of
calories of fat from daily
diet
Protein
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Build and repair tissues and cells
One gram of protein is 4 calories
The last thing our body uses for energy
10-35% of our total daily calories
Contains amino acids, 20 amino acids
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There are 9 essential amino
Critical to get the 9 essential ones in our diet
Must ingest them at the same time to utilize
2 types of Protein
Complete Protein:
 Found in animal
products
 Contains all essential
9 amino acids
 Try to eat leaner
sources of animal
protein (fish, chicken,
turkey)
2 Types of Protein
Incomplete Protein:
 Incomplete because
lacking in one or more
essential amino acid
 Plant sources
 Non-animal products
 Combining foods can get
you complete protein
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Whole wheat and peanut
butter, refried beans and
corn tortilla
Vitamins
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Organic compounds (made from living things)
that control several body functions
13 vitamins
Do not give us energy – no calories
Best to get vitamins by eating a variety of foods
Water soluble vitamins are excreted from body
Fat soluble are stored in the body (A,D,E,K)
Minerals
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Provide a wide variety of functions in body
Do not supply energy
Nutrients that occur in rocks and soil and
then obtained by animals and plants
There are 24 minerals, 7 you need in
significant amounts: calcium, sodium,
potassium, magnesium, phosphorus,
chlorine, & sulfur
Water
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The MOST ESSENTIAL of all nutrients
Cannot survive without more than a few days
Body 65% water
Regulate all our body processes
Maintains homeostasis (steady state inside
body)
Drink at least 10 8-ounce cups a day and more if
exercising or hot conditions
Choose drinks that don’t contain caffeine