Nutrition (Day 3)

Bell Ringer (Day 3) Read pages in your health book and answer the following questions: –What is a cardiovascular disease? –What are the 3 dietary guidelines for reducing premature cardiovascular diseases? –Give 1 example of each of the above 3 guidelines.

Fats A nutrient that provides energy and helps the body store and use vitamins. Each gram of fat provides nine calories of energy. Fats store and transport fat-soluble vitamins. Fat-soluble vitamin is a vitamin that dissolves in fat and can be stored by the body. –Ex: Vitamins A,D,E,K, and P

Two Types of Fats Saturated Fats –Type of fat from dairy products, solid vegetable fat, meat and poultry –Saturated Fats contribute to the level of cholesterol in a person’s blood. –Usually solid at room temperature.

Two Types of Fats Unsaturated Fats –A type of fat obtained from plant products and fish. –Usually liquid at room temperature.

Uses of Fat visible fats: –provides a source of stored energy –gives shapes to body –cushions the skin –acts as an insulation blanket that reduces heat loss invisible fat: This hidden fat, –is part of every cell membrane –is a component of myelin, –is a shock absorber that protects the organs –is a constituent of hormones and other biochemicals

Cholesterol Cholesterol is a fat-like substance made by the body and in certain foods.

Types of cholesterol LDL (bad cholesterol) –causes atherosclerosis. It is main carrier of cholesterol HDL (good cholesterol) –it rescues LDL pieces and brings them back to the liver VLDL (very bad cholesterol) –It is main carrier of triglycerides –It is more harmful than LDL –It carries fat to the other parts of the body.

Vitamins Vitamins are organic substances present in small amounts in many foods. They are required for carrying out vital functions of the body and many of them are involved in the utilization of major nutrients like proteins, fats and carbohydrates

Vitamins Vitamins generally cannot be made by your body and must be obtained from your diet. Therefore vitamins are essential nutrients.

Two Types of Vitamins Fat- Soluble Vitamins –A vitamin that dissolves in fat and can be stored in the body. –Four types: A, D, E, K, and P

Two Types of Vitamins Water- Soluble Vitamins –A vitamin that dissolves in water and cannot be stored in the body. –Ex: Vitamins B & C

 A nutrient that regulates many chemical reactions in the body (catalyst).  Vitamins control the body's ability to absorb, and use minerals, and without minerals, vitamins have no purpose, and are quickly eliminated from the body.  Lacking vitamins, the system can make some use of minerals, but without minerals, vitamins are useless.

Two Types of Minerals Macro Minerals –These are required in amounts greater than 100 milligrams. –Ex: Calcium and sodium Trace Minerals –These are needed in very small amounts. –Ex: Iron and Zinc Trace minerals are as important to the body as macro minerals

Water Water is a universal solvent. Our body contains 50 to 70 % of water. The average male body has proportionately more muscle than the average female body. Water content depends on how old you are and how much muscle and fat you have. Muscle tissue has more H2O than fat tissue.

Water Water is a nutrient that is involved with all body processes: –Makes up the basic part of the blood –Helps with waste removal –Regulates body temperature –Cushions the spinal cord joints

Importance of Water Water is quite possibly the single most important factor in losing weight Water may be the only true "magic potion" for permanent weight loss. Water suppresses the appetite naturally, hydrates your body, and helps the body metabolize stored fat. The Kidneys cannot function properly without enough water. When the Kidneys can't function properly, they deposit everything into the Liver. The Liver's function is to metabolize stored fat into usable energy. If it is doing some of the Kidney's work, then it is not working at 100% capacity and more stored fat stays as stored fat.

Dietary Fiber What is it ? Dietary fibers are structural components of plants. The type and amount of fiber in plants vary from species to species.

Dietary Fiber Dietary fibre is a broad generic term; it includes the following chemicals, which form the structural components of plants, including many of the plant foods we eat: cellulose hemicellulose lignin pectin's mucilage's gums The first three are insoluble fibers which can absorb and hold water in the digestive system. The others are soluble fibers, which are partially broken down in digestion to a gel-like substance, which also retains water.

Uses of Dietary Fiber In the mouth, fiber stimulates the flow of saliva. In the stomach and small intestine, fiber dilutes the contents and delays the emptying of food and the absorption of nutrients; this promotes a feeling of fullness. In the large intestine, fiber dilutes the contents and provides a place for bacterial growth and digestion. The water-holding capacity of insoluble fiber in the lower intestine softens the stool and increases stool size, so that the process of elimination is easier and faster. In the large intestine, fiber also acts to bind certain chemicals. Different kinds of fiber have different binding capacities: when fiber binds cholesterol-like compounds, it lowers cholesterol, a healthy result; when fiber binds minerals, it decreases their absorption, a less desirable result.