Chapter 8 What Nutrients Does Your Body Need?

Carbohydrates, Fats, and Proteins Name the three classes of nutrients that supply your body with energy. Explain how the body obtains energy from foods Describe the roles that carbohydrates, fats, and proteins play in your body. Objectives

Food What does food do for us? Affects how well you: Look and feel Resist disease Perform mentally and physically Nutrients-substances the body must have to function Regulates body functions Promotes growth Repairs body tissues Obtains the use of energy

Slide 4 of 35 Foods Supply Nutrients Nutrients, - substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy. There are six classes of nutrients: Carbohydrates Fats Proteins Vitamins Minerals water. Carbohydrates, fats, and proteins can all be used by the body as sources of energy.

Slide 5 of 35 Fuel for Your Body Metabolism the chemical process by which your body breaks down food to release this energy. the use of this energy for growth and repair of body tissue.

What are Calories? The amount of energy released when nutrients are broken down is measured in units called calories calories = 1 lbs.

What lunch would you eat? Why?

Carbohydrates - nutrients made of carbon, hydrogen, and oxygen. C 6 H 12 O 6 -major source of energy for your body’s functions. 1 gram = 4 calories extra stored as glycogen

Slide 9 of 35 Simple Carbohydrates Simple carbohydrates are also known as sugars. made up of sugars that are linked together chemically to form long chains. Complex Carbohydrates Simple-sugars Natural in fruit, vegetables, and milk Added to manufactured foods Cookies, candy, and soft drinks Quick burst of energy followed by a crash Main one starch Found in plant food Potatoes Grains Pasta, tortillas, rice, wheat Long-term sustained energy

Carbohydrates 45 to 65 percent of daily calorie intake Eat whole grains because of fiber Complex carbohydrate that is found in plants Not a nutrient but necessary for proper digestion Helps prevent constipation May reduce colon cancer May help prevent heart disease Whole grain breads, vegetables, fruits, nuts, and beans

Learning Log Look at the following food label. Look at the carbohydrate content and whether it is mostly simple or complex sugars. How many grams ofcarbohydrates does the product have? Percentage? How many sugars? How much fiber? Percentage?

Fats made of carbon, hydrogen, and oxygen. supply your body with energy form your cells maintain body temperature protect your nerves.

Slide 15 of 35 Daily Fat Intake Nutritionists recommend that 20 to 35 percent of your calories come from fat, primarily unsaturated fat. 9 calories per gram of fat Twice as many as carbohydrate Main supplier of energy

Slide 16 of 35 Cholesterol Cholesterol is a waxy, fatlike substance that is found only in animal products. Your body needs a certain amount of cholesterol to make cell membranes and nerve tissue, certain hormones, and substances that aid in the digestion of fat.

Proteins Contain carbon, hydrogen, oxygen, and nitrogen One gram of protein has 4 calories Important in Growth and repair of body’s tissues Amino acids Long chains of smaller “links” Essential amino acids Body needs 20 types of amino acids Diet must supply 9 types (essential amino acids) and body will make the rest Essential part of your diet

Proteins Complete proteins Protein from animal sources Meat and fish Contains all 9 essential amino acids Incomplete proteins Protein from plant sources Beans and nuts Lack certain essential amino acids Vegetarians Need 2 or more plant proteins to get all 9 essential amino acids Beans and rice vs. beans or rice

Slide 19 of 35 Daily Protein Intake Nutritionists recommend that 10 to 35 percent of your calories come from proteins.

Vitamins Nutrients required in small amounts, that assist chemical reactions Sailors with scurvy lacked certain vitamins because of diet Scurvy was lack of vitamin C found in citrus fruits Do not directly provide energy Help body with chemical reactions Vitamin K helps blood clot when cuts occur Body can make vitamins with diet and external sources Vitamin D made when body is exposed to sunlight

Vitamins Fat-soluble Vitamin K, A, D, and E Water-soluble Found in fruits, vegetables, whole grain and other sources Vitamin C and all B Complex vitamins Cannot be stored in body Must eat everyday Antioxidants Help protect healthy cells from damage and certain types of cancers Vitamin C and E are most powerful antioxidants Vitamin C-citrus fruits, strawberries, broccoli, tomatoes, potatoes Vitamin E-vegetable oils, whole grains, seeds, nuts, peanut butter

Minerals Nutrients that occur in rocks and soil Body only requires minimal amounts You need 7 types in abundance and only minimal amounts of other types Calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur

Minerals Calcium Most diets do not contain enough calcium Important for Blood clotting, nervous system functioning, and bone and teeth growth High calcium products Milk and other dairy products, beet greens, collard greens, broccoli, and tofu A lack of calcium can sometimes lead to osteoporosis, a condition in which the bones gradually weaken. Potassium Helps maintain water balance Lower blood pressure High potassium products Potatoes, spinach, bananas, dried fruits, oranges, soybeans, and tomatoes

Minerals Iron Necessary for healthy red blood cells Iron essential to build muscle mass High iron products Certain cereals, cooked spinach, dried fruit, lean beef, and supplements If a person’s diet does not include enough iron, they develop anemia, a condition in which the red blood cells do not contain enough hemoglobin. Sodium Important for heart functioning and water balance Too much will cause high blood pressure Most people eat too much sodium from table salt or processed foods Frozen pizza and salty snack foods

Water Body is made up of 65% of water Does not provide energy but essential for energy production Primary component of blood and tissue in body Carries waste out of body Helps digest food Homeostasis Process of maintaining steady state inside body Overheated? Body sweats to cool it down

Water Dehydration Serious reduction in body’s water content Caused by very heavy sweating or lack of water intake Symptoms Weakness, rapid breathing, and weak heart beat How much water? Females need about 10-8 ounce cups of water a day Males need about 14-8 ounce cups of water a day Some water will come from foods Avoid Caffeinated and carbonated drinks Increases excretion of the water portion (do not retain water as well)

Slide 28 of 27 A sports drink is not necessary if you exercise for 60 minutes or less. Water Versus Sports Drinks If you exercise longer, a sports drink that contains carbohydrates may be beneficial. Sports drinks with electrolytes are not necessary unless you exercise for 5 hours or more.

My Plate On June 2, 2011, First Lady Michelle Obama and USDA Secretary Tom Vilsack released the federal government’s new food icon. The Dietary Guidelines for Americans is a document developed by nutrition experts to promote health.

Food Guidelines Breakfast Don’t skip breakfast Choose whole grain cereals, low-fat milk and yogurt, and fruit Avoid pastries, eggs, and bacon Lunch Whole grains, fruits and vegetables Dinner Trim fat from meats Grilling instead of frying Snacks Eat fruit instead of junk food Whole wheat sandwich vs. white bread sandwich Choose healthy snacks

Handling Food Keep hands and surface clean Separate raw and cooked foods Cook meats, poultry, and fish to correct temperature Thaw foods in refrigerator not on the counter If food is perishable, chill right away

Vocabulary nutrient A substance in foods that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy. metabolismThe chemical process by which the body breaks down food to release energy. calorie Unit for the amount of energy released when nutrients are broken down. carbohydrateA nutrient made of carbon, hydrogen, and oxygen and that supplies energy. fiber A way of dealing with an uncomfortable or unbearable feeling or situation.

Slid e 33 of 35 Vocabulary unsaturated fat A fat with at least one unsaturated bond in a place where hydrogen can be added to the molecule. saturated fat A fat that has all the hydrogen the carbon atoms can hold. cholesterol A waxy, fatlike substance that is found only in animal products. fat A nutrient made of carbon, hydrogen, and oxygen; supplies energy, forms cells, maintains body temperature, and protects nerves.

Slid e 34 of 35 Vocabulary protein A nutrient that contains nitrogen as well as carbon, hydrogen, and oxygen; needed for the growth and repair of body tissues. amino acid Small units that are bound together chemically to form proteins. trans fatThe type of fat produced when manufacturers add hydrogen to the fat molecules in vegetable oils.

Slide 35 of 27 Vocabulary vitamin A nutrient that is made by living things, is required in small amounts, and assists in chemical reactions in the body. antioxidant A vitamin that helps protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer. mineral A nutrient that occurs naturally in rocks or soil; needed by the body in small amounts. anemia A condition in which the red blood cells do not contain enough hemoglobin.

Vocabulary homeostasisThe process of maintaining a steady state inside the body. electrolyteA dissolved substance that regulates many processes in cells. dehydrationA serious reduction in the body’s water content.