Transcript Nutrition - Wando High School

Coach Schneider
Unit 5
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Protein
◦ Needed for growth, and to build and repair body
tissues
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Complete Protein
◦ Contains all the essential amino acids
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Essential amino acids
◦ 9 amino acids body cannot produce
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Incomplete Proteins
◦ Protein from a plant source that doesn’t contain all
of the essential amino acids
◦ 3 Categories
 Grains (whole grains, pastas, and corn)
 Legumes (dried beans, peas, and lentils)
 Nuts and seeds.
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Amino Acids
◦ Your body needs 20 amino acids to function
properly
◦ Body only produces 11 of these
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Nutrient that is the main source of energy
Simple Carbohydrates
◦ Sugars that provide quick energy
◦ Provide calories but few vitamins and minerals
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Complex Carbohydrates
◦ Starches and fibers (Most calories in diet should be
from here)
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Starch
◦ Made and stored in plants
◦ Provide long lasting energy
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Glucose
◦ Complex carbohydrates, are changed by saliva and
other digestive juices to a simple sugar
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Glycogen
◦ Stored in muscles
◦ When you need energy, glycogen is converted to
glucose
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Fiber
◦ Part of grains and plant foods that cannot be
digested
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Two types of fibers
◦ Soluble
 Reduce levels of cholesterol
 Oatmeal, beans, and barley
◦ Insoluble
 Binds with water to help produce bowel movements
 Reduced risk of colon cancer
 Wheat products, leafy vegetables, and fruits
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Nutrient that provides energy and helps the
body store and use vitamins
No more than 30% of daily caloric intake
should come from fats
Saturated Fat
◦ Found in dairy products, solid vegetable fat, and
meat and poultry
◦ Solid in room temperature
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Cholesterol
◦ Fat like substance made by the body and found in
certain foods
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Unsaturated
◦ Obtained from plant products and fish
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Trans-fatty acids
◦ Fatty acids that are formed when vegetable oils are
processed into solid fats, such, as margarine or
shortening
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Hydrogenaiton
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Nutrient that helps the body use
carbohydrates, proteins, and fats
Fat-Soluble
◦ Dissolves in fat and can be stored in the body (A, D,
E, K)
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Water-Soluble
◦ Dissolves in water and cannot be stored by the
body in significant amounts (C, B)
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A – keeps eyes, hair, and skin healthy.
◦ Dairy products, fruits, and green and yellow
vegetables
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D – aids in formation of bones and teeth
◦ Meat and dairy products
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E – helps form and maintain cells
◦ Green vegetables and whole-grain cereals
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K – necessary for normal blood clotting
◦ Leafy green vegetables and cheese
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C – strengthens blood vessel walls,
strengthens immune system and aids in iron
absorption
◦ Found in citrus fruits, green leafy vegetables,
potatoes and tomatoes
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Vitamin B complex
B (1) – Thiamin
◦ Necessary for function of nerves
◦ Whole-grain cereals and breads, poultry and eggs
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B (2) – Riboflavin
◦ Helps body use energy
◦ Milk, eggs, whole-grain cereals, breads and leafy
vegetables
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B (3) – Niacin
◦ Improves circulation, sex and stress hormones
◦ Yeast, wheat germ, fish and dairy products
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B (6) – Pyridoxine
◦ Helps body use fat, and take in protein
◦ Leafy green vegetables, whole-grain cereals and
breads
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B (9) – Folacin
◦ Hemoglobin formation in red blood cells
◦ Green vegetables, liver, whole grain cereals and
breads
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B (12) - Cobalamin
◦ Necessary for formation of red blood cells
◦ Meat and dairy products
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Nutrients that regulate many chemical
reactions in the body
Macro Minerals
◦ Minerals that are required in amounts greater than
100mg
◦ Calcium – builds bones and teeth
◦ Sodium
◦ Potassium – keeps fluids balanced in cells
◦ Phosphorus – builds bones, teeth, and cells
◦ Magnesium –necessary for chemical reactions
during metabolism
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Trace Mineral
◦ Minerals that are needed in very small amounts
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Copper
◦ Necessary for production of hemoglobin in red
blood cells
◦ Red meat, liver, sea food, poultry, nuts
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Iodine
◦ Necessary for production of the thyroid gland
hormone
◦ Iodized salt, milk, cheese, fish, whole-grain cereals
and bread
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Iron
◦ Aids red blood cells in transporting oxygen
◦ Liver, red meats, fish, eggs, legumes, whole grains
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Manganese
◦ Aids in synthesis of cholesterol and normal function
of the nerve tissue
◦ Whole grain products, leafy green vegetables, fruits,
legumes, nuts
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Zinc
◦ Necessary for digestive enzymes and healing
◦ Seafood, red meats, milk, poultry, eggs, whole
grain cereals and breads
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Supplements that contain extracts or
ingredients from the roots, berries, seeds,
stems, leaves, buds, or flowers of plants.
Creatine
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Amino acid made in the liver, kidneys, and pancreas
Found naturally in meat and fish
Popular dietary supplement
Used to build muscle mass
Use with caution – believed to cause abnormal liver
and kidney function, high blood pressure,
cramping, dizziness, diarrhea, and nausea
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Protein Supplements
◦ Taken orally, intended to compliment ones diet and
not considered food.
◦ Used to build muscle
◦ Excess in body is turned into fat
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Nutrient involved in all body processes
Makes up basic part of blood, helps with
waste removal, regulates body temperature,
and cushions the spinal cord and joints
Makes up more than 60% of body mass
Carries nutrients to all the body cells and
waste products from cells to the kidneys
Leaves the body in the form of urine and
perspiration
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Dehydration
◦ Condition in which the water content of the body
has fallen to an extremely low level
◦ Caused by lack of water intake, a dry environment,
fever, vomiting, or diarrhea
◦ Signs include – dizziness, fatigue, dry mouth,
weakness, flushed skin, headache, blurred vision,
difficulty swallowing, dry skin, rapid pulse, and
frequent urination
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Panel of nutrition information required on all
processed foods regulated by the FDA
Nutrition Facts
◦ Title of the information panel required on most
foods
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Serving Size
◦ Listing amount of food
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Servings per container
Percentage Daily Value
◦ Portion of daily amount of a nutrient provided by
one serving of food
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Ingredients
◦ Listed by weight
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Dates
◦ “Sell By” – last date by which the product should be
sold (it can be stored past this date)
◦ “Best If Used By” – date by which product should be
used to ensure quality
◦ “Expiration Date” – date after which product
shouldn’t be used
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Low Fat – must have 3g of fat, or less per
serving
Lean – must have less than 10g of fat, 4.5g of
saturated fat, and no more than 95mg of
cholesterol per serving
Light – must have 1/3 calories or no more
than half the fat or sodium of regular version
Cholesterol Free – less than 0.5mg of
cholesterol and 2g of fat or less of saturated
fat per serving
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Free – no or little amount of product
Fresh – must be raw, unprocessed, no
preservatives, or never been frozen or heated
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Bread, Cereal, Rice and Pasta
◦ 6-11 servings
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Vegetable Group
◦ 3-5 servings
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Fruit Group
◦ 2-4 servings
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Milk, Yogurt and Cheese
◦ 2-3 servings
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Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
◦ 2-3 servings