All you need to know about NUTRITION

Nutrition & Nutrients Nutrition is the process by which the body uses food. Nutrition is the process by which the body uses food. Nutrients : Chemicals used for the body’s benefit to help the body grow, repair itself, & supply it with Energy. Nutrients : Chemicals used for the body’s benefit to help the body grow, repair itself, & supply it with Energy. Food is the major source of all nutrients. Food is the major source of all nutrients. Each nutrient has specific functions. Each nutrient has specific functions. All nutrients work together. All nutrients work together. Nutrients are chemicals needed to: Nutrients are chemicals needed to: build and maintain body tissues, hormones, enzymes, etc. regulate body functions. supply energy for body functions and physical activity.

Types of Nutrients

Carbohydrates Simple Carbohydrates - Fruit & Milk & Lollipops Simple Carbohydrates - Fruit & Milk & Lollipops Complex Carbohydrates - (Starches) grain products like bread, crackers, pasta, and rice Complex Carbohydrates - (Starches) grain products like bread, crackers, pasta, and rice Body’s primary source of Energy Body’s primary source of Energy

Protein -help build & maintain body tissue- Chain of amino acids Chain of amino acids Building: Building: Body cells Body cells Skin Skin Body tissues Body tissues Muscles Muscles Hair and fingernails Hair and fingernails Collagen (bone and tooth matrix, wound healing) Collagen (bone and tooth matrix, wound healing) Protein for Energy Protein for Energy If glucose is limited the body can metabolize amino acids for energy. The body will break down body tissues in order to provide amino acids for energy, which can lead to lean body tissue wasting.

Types of Protein Complete Proteins Complete Proteins Animal sources: called complete proteins because they contain all the essential amino acids in amounts large enough to meet the body’s needs. Animal sources: called complete proteins because they contain all the essential amino acids in amounts large enough to meet the body’s needs. Incomplete Proteins Incomplete Proteins incomplete Plant sources: called incomplete proteins because they are low in one or more essential amino acids.

Fats Fats help give us energy, warmth, and cushions our organs Fats help give us energy, warmth, and cushions our organs The dominate fatty acid in a food determines whether the fat is refereed to as saturated or unsaturated. The dominate fatty acid in a food determines whether the fat is refereed to as saturated or unsaturated. Saturated fats tend to be solid at room temperature. Saturated fats tend to be solid at room temperature. Found in animal sources Found in animal sources Unsaturated (Healthier Choice) Unsaturated (Healthier Choice) fats tend to be liquid at room temperature. fats tend to be liquid at room temperature. Found in vegetable sources Found in vegetable sources Trans man-made; increases shelf life & flavor of foods Trans man-made; increases shelf life & flavor of foods Found in processed foods Found in processed foods Usually label says “hydrogenated”= heart disease Usually label says “hydrogenated”= heart disease Body is unable to to break down trans fatty acids, causing them to build up in the body. Body is unable to to break down trans fatty acids, causing them to build up in the body.

Fats Although fat is important, high fat diets are a risk factor for heart disease, cancer, and obesity. Although fat is important, high fat diets are a risk factor for heart disease, cancer, and obesity.

Vitamins Vitamins are important and essential to life. Vitamins are important and essential to life. Vitamins are needed on a regular basis. Vitamins are needed on a regular basis. Normally, a well balanced diet based on the Food Guide Pyramid and a variety of foods will provide enough vitamins. Normally, a well balanced diet based on the Food Guide Pyramid and a variety of foods will provide enough vitamins. Water-soluble vitamins: Water-soluble vitamins: Are not stored in the body…you need them on a daily basis. Are not stored in the body…you need them on a daily basis. Fat-soluble vitamins: Fat-soluble vitamins: Are stored in the body…you don’t need them on a daily basis you need them on a regular basis. Are stored in the body…you don’t need them on a daily basis you need them on a regular basis.

Vitamins Vitamin A: Helps with bone and tooth growth and keeps the immune system healthy. (ex) protein foods & green vegetables Vitamin A: Helps with bone and tooth growth and keeps the immune system healthy. (ex) protein foods & green vegetables Vitamin D: Helps deposit calcium and phosphorus in bones and teeth, making them stronger. (ex) dairy products Vitamin D: Helps deposit calcium and phosphorus in bones and teeth, making them stronger. (ex) dairy products Vitamin E: Helps protect against red blood cell destruction. (ex) veggies Vitamin E: Helps protect against red blood cell destruction. (ex) veggies Vitamin K: Helps with blood clotting & regulating blood calcium levels. (ex) veggies, liver Vitamin K: Helps with blood clotting & regulating blood calcium levels. (ex) veggies, liver Vitamin C: Helps to produce collagen, that holds muscles, bones and other tissues together. Helps heal wounds. (ex) citrus fruits Vitamin C: Helps to produce collagen, that holds muscles, bones and other tissues together. Helps heal wounds. (ex) citrus fruits

Minerals Minerals are important and essential to life. Minerals are important and essential to life. The body only needs minerals in small amounts; however, it needs them on a regular basis. The body only needs minerals in small amounts; however, it needs them on a regular basis. Minerals have two general body functions; building and regulating. Minerals have two general body functions; building and regulating. Normally, a well balanced diet based on the Food Guide Pyramid and a variety of foods will provide enough minerals. Normally, a well balanced diet based on the Food Guide Pyramid and a variety of foods will provide enough minerals.

Example of a Mineral…Calcium Calcium Functions: Calcium Functions: Helps build bones and teeth. Helps build bones and teeth. Aids in muscle contraction. Aids in muscle contraction. Functions in normal nerve function. Functions in normal nerve function. Helps blood clotting. Helps blood clotting. Functions in blood pressure. Functions in blood pressure. Helps keep immune system healthy. Helps keep immune system healthy.

Water Water is vital for life Water is vital for life Water is more critical to life than food. Water is more critical to life than food. About 60% of an adult’s body weight and even more of a child’s body weight is water. About 60% of an adult’s body weight and even more of a child’s body weight is water. Water is in every body cell. Water is in every body cell. Water balance is maintained by the body. Water balance is maintained by the body. When the body has too much water, the brain sends a message to the kidneys to get rid of excess water. When the body has too much water, the brain sends a message to the kidneys to get rid of excess water. Adults need at least 6-8 cups of fluid each day. Adults need at least 6-8 cups of fluid each day.

Calorie Unit of ENERGY…we need energy to survive; breathe, move, and pump blood, which required energy from food. Unit of ENERGY…we need energy to survive; breathe, move, and pump blood, which required energy from food. Food calories are kilocalories. Food calories are kilocalories. The # of cals in a food is a measure of how much potential energy that food possesses. The # of cals in a food is a measure of how much potential energy that food possesses.

Calorie Quality Calorie: Quality Calorie: calories that are high in nutrients calories that are high in nutrients Empty Calorie: Empty Calorie: very low calorie/nutrient ratio offer few vitamins and minerals compared to the calorie level (Exps) sweets, pop

Calorie “Burn” Our bodies “burn” cals through metabolic processes: Our bodies “burn” cals through metabolic processes: enzymes break down the carbs into glucose and other sugars enzymes break down the carbs into glucose and other sugars proteins into amino acids. proteins into amino acids. These molecules are then transported through the bloodstream to the cells, where they are either absorbed for immediate use or sent on the final stage of metabolism in which they are reacted with oxygen to release their stored energy. These molecules are then transported through the bloodstream to the cells, where they are either absorbed for immediate use or sent on the final stage of metabolism in which they are reacted with oxygen to release their stored energy.

Recommended calorie needs for Females & Males Females: 2,000- 2,400 Quality calories per day Females: 2,000- 2,400 Quality calories per day Males: 2,600-3,000 Quality calories per day Males: 2,600-3,000 Quality calories per day 3500 calories in 1 pound

Recommended calorie needs for Females & Males WHY????? Men can usually eat 50% more calories than most women. Men can usually eat 50% more calories than most women. Starting at age 12-14, men gain more lean tissue & less fat than females. B/C lean tissue needs more Energy than fat tissue, males need to take in more calories. Starting at age 12-14, men gain more lean tissue & less fat than females. B/C lean tissue needs more Energy than fat tissue, males need to take in more calories. Women expend fewer calories than men for the same activity. Women expend fewer calories than men for the same activity. This difference is due not only to gender but also to body size: more energy is needed to move a larger body. This difference is due not only to gender but also to body size: more energy is needed to move a larger body.

Fiber: has no calories and is a necessary part of a healthy diet. It is NOT a nutrient! Fiber: has no calories and is a necessary part of a healthy diet. It is NOT a nutrient! Sugars: high sugar content in foods means the calories can add up quickly, and these "empty calories" usually contain few other nutrients. (Biggest cause of weight gain) Sugars: high sugar content in foods means the calories can add up quickly, and these "empty calories" usually contain few other nutrients. (Biggest cause of weight gain) Sodium: Consume less than 2,300 mg of Sodium: Consume less than 2,300 mg of salt per day (1 tsp of salt) If a person has hypertension less than 1,500 mg!

Enriched vs. Fortified foods Enriched Foods: Enriched Foods: Nutrients that were lost in processing have been added back Nutrients that were lost in processing have been added back (EXP) bread & pasta made of refined grains are enriched with B vitamins. (EXP) bread & pasta made of refined grains are enriched with B vitamins. Fortified Foods: Fortified Foods: Addition of nutrients that are NOT normally present Addition of nutrients that are NOT normally present (EXP) milk fortified with Vitamin D b/c Vitamin D helps deposit calcium in bones (EXP) milk fortified with Vitamin D b/c Vitamin D helps deposit calcium in bones (EXP) calcium fortified in orange juice (EXP) calcium fortified in orange juice

Obesity Millions of Americans are trying to lose weight Millions of Americans are trying to lose weight Americans spend billions of dollars on weight loss products and services Americans spend billions of dollars on weight loss products and services An extra 100 calories a day beyond your calorie needs can result in a 10- pound weight gain in one year An extra 100 calories a day beyond your calorie needs can result in a 10- pound weight gain in one year Excess amount of body fat Excess amount of body fat women with > 35% body fat women with > 35% body fat man with > 25% body fat man with > 25% body fat

Causes of Obesity Increase risk for health problems Increase risk for health problems Excess weight can be the result of many factors: Excess weight can be the result of many factors: Body’s metabolism Body’s metabolism Heredity Heredity Culture Culture Eating habits Eating habits Physical Activity Physical Activity

Health Risks of Obesity Heart disease Heart disease Stroke Stroke High blood pressure High blood pressure Diabetes Diabetes Certain types of cancer Certain types of cancer Osteoarthritis Osteoarthritis