UNIT 3 – LESSON 5 NUTRITION

JOURNAL ENTRY # We typically enjoy eating the kinds of foods that we ate as children (family influenced diet). Consider the foods that you most enjoy eating, as well as your typical daily nutritional plan. How has your family diet influenced your preferences?

NUTRIENTS Everything you eat contains nutrients, which perform specific roles in maintaining your body’s functions How your body uses nutrients Energy To heal, build or repair tissue (i.e. protein and muscles) To sustain growth Transport oxygen to cells Regulate body functions

THE SIX TYPES OF NUTRIENTS Carbohydrates (4 calories/gram) Proteins (4 calories/gram) Fats (9 calories/gram) Vitamins Minerals Water **These nutrients provide energy!

CARBOHYDRATES – TYPES There are three types of carbs Simple Sugars, fructose (found in fruits) and lactose (found in dairy) They are found naturally but are also added to many processed foods Complex Starches – long chains of sugars linked together Common sources – grains (bread, pasta) beans, roots, veggies, fruit Fiber Moves waste through your digestive system Makes you feel full Reduces risk of chronic diseases – cancer, heart disease, type II diabetes Common sources – veggies, whole grains, fruits, nuts, seeds

CARBOHYDRATES – ROLE Most carbs are turned into simple sugar called glucose Glucose is the main source of fuel for the body It can be stored in your body’s tissues and used later during activity Complex carbs are better to consume They take longer to breakdown – giving you energy for a longer timespan Your diet should contain 45% - 65% carbs

CARBOHYDRATES – STORAGE Glucose that your body doesn’t use right away is stored in the liver and muscles as glycogen When more energy is needed, the body converts the glycogen back into glucose It is possible to take in more carbs than your body can use or store When this happens, your body converts and stores the excess carbs as fat

PROTEINS – TYPES Proteins are made up of chemicals called amino acids Your body uses 20 amino acids found in food You produce all but 9 – making them essential because the body must get them from food Animal sources Meat, fish, eggs, dairy, soy – generally contain all 9 essential amino acids plant sources Grains, nuts, seeds, legumes – generally missing one or more essential amino acids

PROTEINS – ROLE Basic building material of all body cells Muscles, bones, skin, internal organs Maintain tissues Muscles, ligaments, tendons and other body cells Hemoglobin – in red blood cells – carries oxygen to body’s cells Does not supply energy as quickly or easily as carbs It's recommended that 15–25% of your daily calories come from protein

FATS – TYPES Unsaturated fats (mono- and polyunsaturated fats) Vegetable oil, nuts, seeds, avocado In moderate amounts may lower risk of heart disease Liquid at room temperature Saturated fats In many animal based foods – meat and dairy Too many can increase risk of heart disease Solid at room temperature Trans fats The most unhealthy Found in margarine, baked goods, processed foods

FATS – ROLE Transport vitamins A, D, E, K Healthy skin and hair Insulation of internal organs 20%- 30% of your diet

WHY ISN’T FAT THE PREFERRED ENERGY SOURCE? Fat provides the main fuel source for long duration, low to moderate intensity exercise (such as marathons). Fat is slow to digest and be converted into a usable form of energy (it can take up to 6 hours). Converting stored body fat into energy takes time. The body needs to breakdown fat and transport it to the working muscles before it can be used as energy. Converting stored body fat into energy takes a great deal of oxygen, so exercise intensity must decrease for this process to occur.

WATER – SOLUBLE VITAMINS VitaminRole in the BodyFood Source B1 (Thiamin)Regulates reactions that remove CO2 whole grains legumes Meat fish dairy Green vegetables Citrus fruits tomatoes green peppers B2 (riboflavin)Needed for extracting energy from food B3 (niacin)Needed for extracting energy from food Folic acid (folate)Needed for using amino acids Vitamin CBuilding bone, teeth, cartilage

FAT – SOLUBLE VITAMINS VitaminFunctionsFood Sources Vitamin AMaintenance of skin, hair mucous membranes – helps people see in dim light Yellow or orange fruits/veggies Green leafy veggies Fortified milk Eggs Nuts Vegetable oil Multigrain cereal Oatmeal Vitamin DAids in bone and tooth formation Vitamin EProtects blood cells, body tissue, essential fatty acids Vitamin KBlood-clotting functions

IMPORTANT MINERALS MineralRole in BodyFood Source CalciumBuilds bones and teeth, regulates heart beatDairy - leafy veggies - fortified OJ PhosphorousAids in bone and hair growthDairy – Meat, fish, poultry - eggs IronHemoglobin (Part of red blood cells), use of energy in cells and resistance to infection Meat, poultry – peanuts, eggs PotassiumNerve function, maintains cardiac rhythm, fluid balance Almonds – bananas FluorideBone and tooth preservation, strengthens tendons Dairy – spinach – fortified water SodiumControls water balance, regulates nerve impulses and muscle contractions Salt – meat, fish, poultry

WATER Water makes up more than two thirds of body weight You would die within a few days without water Water helps your body Keep its temperature normal Lubricates and cushions joints Protects spinal cord Gets rid of wastes Consume 8 glasses (cups) of water a day OR 1 Gallon

EXTRA CREDIT OPPORTUNITY Carbohydrates, protein and fat are the most commonly talked about nutrients. Vitamins, minerals, and water are often forgot about as essential parts of a nutritional diet. Write a one page summary on the importance of ONE of the following nutrients: Vitamins Minerals Water This is worth 10 points and due next class, Wed 1/28