Nutrition Unit

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Nutrition Day 4 Objectives Students will be able to list the nutrients: proteins, fat, carbs, water, vitamins & minerals Students will be able to define calorie. Students will be able to explain the definition and the average number of discretionary calories. Students will be able to differentiate between simple and complex carbs and give examples. Students will be able to define starch. Students will be able to differentiate between glycogen and glucose. SOLs: 9.1, 9.1b, 9.1d, 9.1e, 9.1f, 9.1g, 9.1h: 9.2, 9.2a, 9.2c, 9.4, 9.4a, 9.4b

Nutrients A nutrient is a substance in food that helps with the body processes, helps with growth and repair of cells, and provides energy. Energy is measured in calories. A Calorie is a unit of energy produced by food and used by the body. The nutrients include proteins, fat, carbohydrates, water, vitamins and minerals. These nutrients are chemical substances which are present in the food we eat daily.

Calories You need a certain number of calories to keep your body functioning and provide energy for physical activities. Think of the calories you need for energy like money you have to spend. Each person has a total calorie “budget.” This budget can be divided into “essentials” and “extras.”

Calories Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group. They are your “discretionary calories.”

Discretionary Calories Each person has an allowance for some discretionary calories. But, many people have used up this allowance before lunch-time! Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active. For many people, the discretionary calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.

Discretionary Calories You can use your discretionary calorie allowance to: 1.Eat more foods from any food group than the food guide recommends. 2.Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt. 3.Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter. 4.Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.

Discretionary Calories For example, assume your calorie budget is 2,000 calories per day. Of these calories, you need to spend at least 1,735 calories for essential nutrients, if you choose foods without added fat and sugar. Then you have 265 discretionary calories left. You may use these on “luxury” versions of the foods in each group, such as higher fat meat or sweetened cereal. Or, you can spend them on sweets, sauces, or beverages. Many people overspend their discretionary calorie allowance, choosing more added fats, sugars, and alcohol than their budget allows.

Carbohydrates  Carbohydrates are sugar compounds made by plants when the plants are exposed to light. This process is called photosynthesis.  Each gram of carbohydrate provides four calories of energy.  Your body can store only limited amounts of carbohydrates.  Excess carbohydrates are stored as fat.

Two types of Carbohydrates Simple: –These are sugars that enter the bloodstream rapidly and provide quick energy. –These carbohydrates provide calories, but few vitamins and minerals –Ex: candy and fruit

Two types of Carbohydrates Complex: –Starches and Fiber –Most calories in your diet come from complex carbohydrates Examples: –Bread –Pasta –Eggs –Meat

Starches Starch: a food substance that is made and stored in plants. –This is long lasting energy.

Uses of Carbohydrates It protects your muscles. It regulates the amount of sugar circulating in your body. It provides nutrients for friendly bacteria in intestinal tract that helps in digestion. It assist in body's absorption of calcium. It helps in lowering cholesterol level and regulate blood pressure.

Glycogen vs. Glucose When you eat complex carbohydrates, they are changed by saliva and other digestive juices to a simple sugar called glucose. Some glucose is used by cells to provide heat and energy. The remaining glucose is changed to glycogen, and stored in muscles. When energy is needed, glycogen is converted into glucose.

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.

The End!!