Transcript Nutrients - Fort Bend ISD

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Nutrients - the substances that the body
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Nutrition - the process by which the body
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Food - provide energy, needed to maintain
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Calorie - unit measures the amount of
needs to regulate bodily functions, promote
growth, repair body tissues, and obtain
energy.
takes in and uses over 40 different nutrients
it needs.
body temperature, to keep heart beating, and
to enable you to understand.
energy released when nutrients are burned .
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Made of C, H, O.
Excellent source of energy.
1 gram of carbohydrate = 4 calories.
Two types:
Simple carbohydrates
- Consist of sugars.
- Ex: fruits, vegetables, milk.
Complex carbohydrates
- Starch.
- Ex: rice, pasta, breads.
6 basic nutrients
Carbs
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Recommended that 55 to 60% of daily calories come
from carbs (mostly complex carbs)
Sucrose=simple carbohydrate (natural sugar in
plants)
Body breaks down simple carbs. into complex carbs.
Body converts all carbs into glucose which body uses
as source of energy. If not used right away then
stored in liver and muscles as a starch-like substance
called Glycogen. If you consume more than your
body can store as Glycogen, then it converts into
body fat.
Fiber
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Indigestible complex carbohydrate.
Found in tough, stringy parts of vegetables,
fruits, and whole grains (bran cereals,
oatmeal, brown rice).
Can not be digested and used as energy
Helps move waste through digestive system,
prevents constipation, reduces risk of heart
disease and some forms of cancer. Also helps
control diabetes.
Body needs 20 to 35 grams of fiber every day
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Made up of C, H, O like carbohydrates, but in different
proportions.
Content highest energy, form parts of structure of cells,
develop healthy hair & skin.
1 gram of fat = 9 calories.
Two types:
Saturated fats: solid at
room temperature.
6 basic nutrients
Unsaturated fats: liquid at
room temperature.
Fats
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Lipids are a fatty substance that does
not dissolve in water.
Essential fatty acids- body needs but
can not produce on own.
High intake of saturated fats=increased
risk of heart disease.
Unsaturated fats associated with
reduced risk of heart disease
mmmm….fats….
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Fats add flavor and texture to food
Take longer to digest so makes you feel
full…satisfy hunger
But tends to be higher in calories and
consuming excess increases risk of
gaining weight and obesity.
Recommended less than 20 to 30% of
your total daily caloric intake.
Cholesterol
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Waxy lipidlike substance circulating in blood.
Body uses small amount it makes to make
cell membranes, nerve tissue, & produce
hormones.
Excess deposited in arteries increasing risk of
heart disease.
High cholesterol is hereditary and tend to rise
with age. Eat diet low in saturated fats and
cholesterol.
How to lower cholestrol: 1) Exercise, 2) lower
excess weight, eat healthy foods like Cheerios
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Nutrients that contains N as well as C,
H, O.
A source of energy, grow and repair
body’s tissues.
Made up of smaller substances called
amino acids.
20 different kinds of amino acids, 9 of
them can’t be manufactured, called
essential amino acids, and needed to
be supplied from daily diets.
Animal sources – complete protein –
provide all 9 essential proteins.
High-protein foods: eggs, poultry, milk,
nuts, dried beans, lentils, etc.
6 basic nutrients
2 main types of Proteins
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Complete Proteins: contain adequate
amounts of all 9 essential amino acids
Incomplete Proteins: lack 1 or more of
those essential amino acids.
Consuming a combination of incomplete
proteins= eating complete protein.
1 gram protein= 4 calories and excess
protein consumed stores as body fat.
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Nutrients that are made by living things
Required only in small amounts
Assist many chemical reactions in the body.
Do not directly provide energy, but help the body with
various processes.
Two classes of vitamins:
Fat soluble vitamins:
Dissolve in fatty materials
Can be store in the body.
Includes vitamins A, D, E, K.
Ex: vegetable oils, liver,
eggs, certain vegetables.
6 basic nutrients
Water soluble vitamins
Dissolve in water
Cannot be stored in the body
Includes vitamin B, C.
Ex: fruits, vegetables, red
meats.
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Nutrients that are not manufactured by living things.
Occur naturally in rocks and soil, requires only in small amounts
Plants absorb minerals through their roots
animals eat plants
humans eat plants and animals, and absorbs minerals.
24 essential minerals, 6 of them are needed in significant
amount (calcium, magnesium, phosphorus, sodium, potassium,
and chlorine).
 Calcium: formation and maintenance of bone and teeth.
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Sodium: regulates water balance.
Iron: necessary for healthy red blood cells.
6 basic nutrients
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Made up about 65% of the body weight.
Chief component of all body fluid.
Dissolves food and aids digestion.
Removes waste material from the body.
Regulates body temperature.
Source of water:
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Drinking water, beverages
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Meat, fish
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Green vegetables, fruits
Almost all foods contain water, except those with high fat
contents (butter, lard) and dry foods (sugar, flour).
6 basic nutrients
In proportion of how our plate
should look:
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The biggest concern is the nutrition content of foods.
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Food choices: influenced by many factors.
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Cultures/ethnic
Personal preferences
Economic situations
Peer pressure
Three meals: breakfast (most important, provide fuel for the
day’s activities), lunch, and dinner.
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Snacks
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Contribute significantly.
Chips, soft drink, candy bars are high in sugar and fats, and
low in nutrients density, may gain unwanted weight.
Choose foods with a high nutrient density such as fresh
fruits and vegetables.
Hunger vs Appetite
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Hunger is natural physical drive to protect
you from starvation. Physical symptoms of
needing food.
Appetite- is the desire (not a need) to have
food. May be based upon availability, sight,
aroma, etc.
Emotions—are you eating because you are
bored, to relieve tension, reward self,
stressed, depressed or frustrated???
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Limit your total fat intake – less than 30% of your total
daily calories.
Limit your intake of saturated fat.
Keep your cholesterol intake below 300 milligrams per
day.
Eat foods rich in complex carbohydrates – at least 55%
of you total daily calories.
Avoid too much sugar.
Make sure to include green, orange, and yellow fruits
and vegetables – such as broccoli, carrots, cantaloupe,
and citrus fruits.
Maintain a moderate protein intake – about 12% of your
total daily calories.
Continued from previous page
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Eat a variety of foods.
Limit your sodium intake to no more than 2,400
milligrams per day – equivalent to a little more than a
teaspoon of salt.
Maintain an adequate calcium intake.
Consider taking supplements of the antioxidant vitamins E
(200 to 800 IU daily) and C (250 to 500 milligrams daily).
Try to get your vitamins and minerals from foods, not
from supplements. (Exceptions listed above)
Maintain a desirable weight – balance energy (calorie)
intake with energy output.
If you drink alcohol, do so in moderation – one drink per
day for women, and two for men – excess alcohol
consumption leads to a variety of health problems.
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A popular diet that may help a
person lose weight but without
proper regard for nutrition and
other matters of health.
These diets often exclude
important nutrients.
Usually temporary. People get
bored with the limited food
choices.
Some popular fad diets are
Atkins diet, Russian air force
diet, 7 day all you can eat diet,
south beach diet, metabolism
diet, etc.
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A low carbohydrate method, eating less than 20 grams of
carbohydrates per day.
Free meat and cheese – considered no carbohydrates.
Not bad vegetables (less carb., up to 3 cups) – lettuce, bok
choy, chives, parsley, cucumber, radishes, fennel, peppers,
celery, mushrooms, olives, etc.
Other vegetables (more carb., about 1 cup) – asparagus,
cabbages, cauliflower, eggplant, tomato, onion, scallion,
spinach, zucchini, pumpkin, broccoli, artichoke hearts, water
chestnuts, etc.
Avoid: grains, rice, bread, cereals, pasta, juices, fruits, anything
with flour, sugar, alcohol.
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Monday – all the fruit you
want except banana.
Tuesday – all the vegetables
you want *you can use soy
sauce, vinegar, or mustard*.
Wednesday – all the fruit &
vegetables you want.
Thursday – 5 bananas with 5
glasses of milk.
Friday – 4 (3 oz. beef/chicken
or fish steaks) with fresh
vegetables.
Saturday & Sunday – 4 (3 oz.
beef steaks) with fresh
vegetables.
Oh man, I’m very
attracted to “all
you can eat”
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Poor nutrition and lack of physical activity can
increase the risk of
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Cardiovascular Diseases
High blood pressure
Stroke
Chronic Obstructive Pulmonary Disease and Lung Function
Obesity: the risk factors for diabetes, heart diseases, stroke,
high blood pressure, gall-bladder disease, sleep apnea,
breathing problems.
Intake of high fat foods and poor fruits and
vegetables consumptions increase the risk of some
kind of cancer such as lung and bronchial, breast and
prostate, colon and rectal, stomach, esophageal, oral
cavity and bladder.
References
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Atkins Diet, FadDiet.com <http://www.faddiet.com/atkinsdiet.html>
7 Day All You Can Eat Diet, FadDiet.com
<http://www.faddiet.com/7dayallyouca.html>
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14 Keys to a Healthy Diet, University of California Berkeley – Wellness.com
<http://www.berkeleywellness.com/html/fw/fwNut01HealthyDiet.html>
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Health Effects of Poor Nutrition and Lack of Physical Activities, The Florida
Department of Health
<http://www.doh.state.fl.us/Family/chronicdisease/PDF/Health_Effects.pdf>
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Pictures, DreamweaverNutrition
<http://www.teachnet.ie/gmcweeney/index.html>
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Pictures, FadDiet.com <http://www.faddiet.com>