Transcript Nutrition
Nutrition The process of nourishing or being nourished.* *supply with what is necessary for life, health & growth Major Nutrient Groups Carbohydrates Protein Fat Vitamins Minerals Water Carbohydrates Main source of energy Come from plants- sugars, starches, fiber Basic building block is a sugar molecule- a union of carbon, oxygen, hydrogen Starches and fiber are chains of sugar molecules; some contain hundreds, some are straight chains, some branch wildly All carbohydrates are broken down into glucose Easy way to classify carbohydrates is: 1.) simple- one or two units of sugar (fructose, dextrose, glucose, sucrose- table sugar) 2.) complex- three or more linked sugars (veggies, legumes, whole grains) Carbohydrates (continued) The glycemic index- a newer way to classify carbohydrates Classifies carbs by how quickly and how high they increase blood sugar compared to pure glucose High glycemic (>70) causes rapid spikes in blood sugar Low glycemic (<55) is digested slower & causes lower/gentler change in blood sugar Carbohydrates (continued) Examples of low GL foods: high fiber fruits and veggies, bran cereals, beans, legumes Examples of medium GL foods: barley, brown rice, oatmeal, bulgar, rice cakes, whole grain breads & pasta Examples of high GL foods: potato, french fries, refined cereals, sugary beverages, candy, white rice, white flour pasta Carbohydrates (continued) The fiber in carbohydrate foods is indigestible so why do we need it?? There are two types: soluble- dissolves in water and insoluble- does not dissolve in water Soluble fiber binds to fatty substances in the intestines and carries them out as waste. This lowers bad cholesterol (LDL). It also regulates the body’s use of sugar- keeps hunger and blood sugar in check Insoluble fiber pushes food through the digestive tract and keeps us “regular”. Protein Proteins are made from carbon, oxygen, hydrogen and nitrogen & their main function is growth and repair. Protein can also be used for energy. Found throughout the body- muscle, skin, bone, hair, antibodies, enzymes, some hormones The building blocks of protein are amino acids- they provide the raw material for all proteins The body strings together amino acids to form various structures There are 20 different amino acids- the body produces 11 on its own, the other 9 must be obtained by food (essential amino acids) Protein (continued) Protein breaks down and must be replaced Foods containing all 9 essential amino acids are called “complete” proteins (meat, fish, poultry, soy, quinoa, dairy) Foods containing less than the 9 are called “incomplete” proteins (grains, legumes) Best animal sources: meat, fish, poultry, dairy Best plant sources: Grains- barley, quinoa, oats, rice, pasta, whole grain bread Legumes- soy, beans, lentils, peas, peanuts, cashews Seeds/nuts- sesame, sunflower, walnuts, cashews Vegetables- leafy greens (spinach, kale, romaine), broccoli Fats Concentrated source of energy, provides insulation and protection, transports fat-soluble vitamins Human body makes its own fat from taking in excess calories. Fats found in plant and animal foods are called dietary fat Some fats play a role in several diseases- heart, type 2 diabetes, obesity, cancer Types of fat: saturated, trans fat, monounsaturated, polyunsaturated Fats (continued) Harmful fat: saturated and trans fat Saturated usually comes from animal sources (beef, pork, poultry) and is linked to cardiovascular disease, type 2 diabetes, cancer Trans fat usually occurs through a process called hydrogenation (creates fats that are easier to cook with and less likely to spoil). Increases LDL cholesterol, decreases HDL cholesterol which can lead to heart disease! Found in highly processed foods Fats (continued) Healthier dietary fat: monounsaturated, polyunsaturated Found mostly in plant-based foods and oils Improves blood cholesterol levels and decreases heart disease and diabetes risk Good sources: olive oil, safflower oil, peanut oil, canola oil, avocados, nuts, fatty fish, olives Vitamins Considered a micronutrient because we only need small amounts of each Essential to normal functioning, growth, vitality, health There are 13: 4 fat-soluble (A,D,E,K) and 9 watersoluble (C, B1, B2, B3, B5, B6, B7, B9, B12) Most vitamins are abundantly found in plants B12 is found only in animal sources Body produces D when exposed to sunlight Vitamins (continued) Vitamin A- helps form healthy teeth, bones, soft tissue, mucus membranes, skin. Food sources- darkcolored fruit, dark leafy veggies, egg yolk Vitamin C- promotes healthy teeth and gums, helps body absorb iron, promotes wound healing. Food sources- broccoli, citrus fruits, spinach, strawberries Vitamin B1 (thiamine)- helps body cells change carbs into energy, essential for heart function and healthy nerve cells. Food sources- lean meats, nuts, seeds, whole grains Minerals Considered a micronutrient because we need small amounts of each Essential to normal body processes and functioning There are 18 different minerals needed by the body 7 “bulk” minerals: calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulfur 11 “trace” minerals: cobalt, copper, chromium, iodine, iron, manganese, molybdenum, nickel, selenium, vanadium, zinc Minerals (continued) Calcium- keeps bones & teeth strong, helps muscles and blood vessels contract and expand. Food sources- dairy products, dark leafy greens, almonds Potassium- helps nerves and muscles communicate, helps move nutrients into cells and wastes out of cells. Food sources- banana, grapes, leafy greens Iron- needed to make hemoglobin which is found in red blood cells. Food sources- spinach, clams, liver, pumpkin, cooked beans Water Essential to human life! Body is made up of 55% to 75% water. Forms the basis of blood, lymph, digestive juices, urine, perspiration and is contained in lean muscle, fat and bones. Needed for integrity of every cell, elimination of byproducts of metabolism, body temperature, carrying nutrients and oxygen, lubrication of joints, keeping mucous membranes moist, digestion. Body can get about half of its’ water needs from foods, the rest must come from liquids. Water (continued) Dehydration occurs when water content in body is too low Symptoms: headache, fatigue, dry mouth, lips and nasal passages, mood changes, dark-colored urine, confusion Causes: increased sweating, not drinking enough, increased output of urine, diarrhea, vomiting, recovering from burns Prevention: drink 6 to 8 glasses of fluid each day Phytochemicals Non-nutritive plant chemicals- produced to protect the plant Most likely protect humans against diseases like cancer and heart disease There are over 1000 known phytochemicals Some possible actions: antioxidant, hormonal action, stimulates enzymes, interferes with DNA replication, anti-bacterial, physical actions Phytochemicals are abundantly found in fruits (especially berries), vegetables and herbs