N UTRITION

 Nutrition: all body processes relating to food  Nutritional status: state or condition of one’s nutrition  Role of nutrition in physical, mental, emotional, and psychological affects

E FFECTS OF G OOD N UTRITION  Healthy appearance  Good attitude  Proper sleep and bowel habits  High energy level  Enthusiasm and freedom from anxiety  Diseases or conditions prevented or delayed through good nutrition

Q UESTION ● What are some diseases or illnesses prevented by proper nutrition?

A NSWER ● Hypertension- High blood pressure ● Atherosclerosis –Build up of plaque in the arteries ● Osteoporosis- bone weakening and thinning ● Malnutrition- Lack of essential nutrients needed for health

M ALNUTRITION ● State of poor nutrition ● May be caused by poor diet or illness ● Symptoms: fatigue, depression, poor posture, ● Over or underweight, poor complexion, lifeless hair, and irritability ● Can cause deficiency diseases ● Affects individuals living in poverty or under going cancer treatments ● Obesity is a form on malnutition

N UTRIENTS ● water ● carbohydrates ● lipids ● proteins ● minerals ● vitamins ● fiber

W ATER Essential nutrient 55-65% body weight Body loses water through evaporation, excretion, and respiration The only nutrient we sense a need for – thirst

C ARBOHYDRATES ● Monosaccharide = simple sugar = glucose ● Disaccharides = double sugar ● Polysaccharides = complex sugar ● Main source of energy for the body ● Excess carbohydrates converted to fat

CARBOHYDRATES ● CALORIE – unit that measures the amount of ● energy contained within the chemical bonds of ● different foods ● Empty calories – found in foods like candy, ● cake, cookies that have not nutritional value ● Complex carbohydrates containing starch and ● cellulose are healthier – they supply ● ROUGHAGE – the indigestible part of food

L IPIDS ● Source of energy – twice as many calories as the same amount of carbohydrate or protein ● Stored fat provides energy during emergencies ● Body fat cushions internal organs ● Body fat insulates against the cold ● Fats carry fat-soluble vitamins

C HOLESTEROL ● Fat in animal products like meat, cheese, eggs ● Excess cholesterol in the body will start to build up ● inside the artery walls causing atherosclerosis ● Recommended blood level under 200 mg/dl ● HDL – High Density Lipoprotein – “good”, removes ● excess cholesterol from cells and carries it back to ● liver to be broken down/eliminated ● LDL – Low Density Lipoprotein – carry fat to cells

PROTEINS ● Many functions: ● 1. Enzymes ● 2. Source of energy ● 3. Muscles, hormones, clotting, antibodies all ● depend on proteins

P ROTIENS ● AMINO ACIDS – building blocks of proteins ● Proteins that contain all amino acids are ● COMPLETE PROTEINS – milk, eggs, meat

P ROTEINS ● Proteins that do not contain all amino acids are INCOMPLETE PROTEINS : ● – vegetables, beans, wheat ● Can’t store excess amino acids – excreted as urea ● Adults in US eat too much protein – puts extra burden on liver and kidney which must eliminate urea from body

M INERALS AND TRACE ELEMENT ● MINERAL – from inorganic compounds in ● food, many necessary for human growth and ● maintenance ● Most important are: sodium, potassium, ● calcium, iron

M INERALS AND TRACE ELEMENTS ● TRACE ELEMENTS – present in very small ● amounts, toxic levels are close to healthy ● levels ● Most minerals present in average adult diet ● FLUORINE – in drinking water, needed for ● bones and teeth ● IODINE – in shellfish and iodized salt, needed ● to make thyroid hormone ● IRON – in liver, lean meats, needed to make ● hemoglobin

V ITAMINS ● VITAMIN – biologically ● active organic ● compound ● Function as coenzyme ● for normal health and ● growth, some behave ● like hormones

VITAMINS ● A, D, E, K – fat soluble vitamins – can be stored by the body ● B vitamins, pantothenic acid, folic acid, biotin and Vitamin C – water soluble – can’t be stored, excess excreted by body

F IBER ● Found in plant foods like whole-grain breads, cereals, ● beans and peas, other vegetables and fruit ● Eating a variety of plant food is important for proper bowel function, may lower the risk ● of heart disease and some cancers ● (RDA) RECOMMENDED DIETARY ALLOWANCES (see handout)

● (RDA) RECOMMENDED DIETARY ALLOWANCES ● Chart that lists recommended intake of vitamins and minerals ● BASAL METABOLIC RATE – amount of energy ● needed to maintain life when the body is at rest. ● METABOLISM - use of food nutrients by the body ● to produce energy.

N UTRITION L ABELING ● FDA requires nutrition ● labeling for most foods ● Includes information on ● calories, nutrient contents ● Includes recommended ● daily allowances of ● nutrients

F OOD P YRAMID TO P LATE ● In 2010 the USDA (United States Department of Agriculture) changed it’s nutrition symbol ● Still emphasizes variety and less of some foods and more of others ● More grains and less proteins ● Also sized to discourage super sized portions

D IETARY G UIDELINES My plate

E XAMPLES OF FOODS IN EACH GROUP Grains ● Bread ● Rice ● Pasta ● Tortillas ● Oatmeal Dairy ● Milk ● Cheese ● Yogurt

F OOD GROUPS Fruits ● Berries ● Apples ● Oranges ● Lemons ● Grapefruit ● Pineapple Protein ● Chicken ● Beef ● Pork ● Legumes ● Beans ● Eggs ● Fish ● Nuts