Foods and Nutrition Food and Fitness / Single Survival Mrs. Swope Family and Consumer Sciences Columbian High School Food and Fitness / Single Survival Mrs. Swope Family and Consumer Sciences Columbian High School

What is a nutrient?  It is a chemical substance needed by the body to carry out its various functions.  No single food provides all the nutrients the body needs.  How many nutrients are there?  It is a chemical substance needed by the body to carry out its various functions.  No single food provides all the nutrients the body needs.  How many nutrients are there?

What do nutrients do in the body?  Provide energy.  1. Carbs.  2. Fats  3. Protein  Regulate body functions  1. Vitamins and Minerals  Promote growth and development  1. Protein  Provide energy.  1. Carbs.  2. Fats  3. Protein  Regulate body functions  1. Vitamins and Minerals  Promote growth and development  1. Protein

Key Nutrients for Good Health 1. Water 2. Carbohydrates 3. Proteins 4. Vitamins 5. Minerals 6. Fats

1. Water G Makes up to 60 % of the normal body weight G Is the most essential nutrient for survival G Carries nutrients to the cells G Regulates body temperature G Vital part of all body fluids G People on high protein diets need to drink more water. G Makes up to 60 % of the normal body weight G Is the most essential nutrient for survival G Carries nutrients to the cells G Regulates body temperature G Vital part of all body fluids G People on high protein diets need to drink more water.

Water cont. G Protects organs like the brain G Lubricates and cushions joints G Water plays a role in all of our senses G 6-8 cups of fluids are needed each day G When exercising, 1 pound lost in sweat equals 2 cups of fluids. G Thirst is an unreliable indicator of just how much fluid is needed. G Protects organs like the brain G Lubricates and cushions joints G Water plays a role in all of our senses G 6-8 cups of fluids are needed each day G When exercising, 1 pound lost in sweat equals 2 cups of fluids. G Thirst is an unreliable indicator of just how much fluid is needed.

2. Carbohydrates Body’s major source of energy Simple carbs: sugars such as glucose, fructose, lactose, honey, syrup There are 4 calories per 1 g of carb. Sugar - quick source of energy

Simple carbohydrates

Carbohydrates cont. Complex carbs. - starches; takes body longer to break down to use for energy Glycogen is the most abundant carb stored mostly in the muscles and liver. Not enough carbs in the diet - lack energy, too much leads to obesity, tooth decay Excess carbs are stored as fat. 55% of calories should come from complex carbs, 10% from simple carbs.

Carbohydrates cont. Carbohydrate rich foods provide vitamins, minerals, and fiber. Fiber - does not provide energy, it is found in many plant materials and it aids in digestion. Foods rich in fiber include: fresh fruits, vegetables, leafy greens, whole grains, and legumes.

Complex Carbohydrates

3. Protein: Major Functions Provide amino acids, the building blocks of the body. Our body needs 20 different amino acids. Protein helps the body build antibodies which fight infections. Hormones and enzymes are made of protein. Provide amino acids, the building blocks of the body. Our body needs 20 different amino acids. Protein helps the body build antibodies which fight infections. Hormones and enzymes are made of protein.

Proteins: Complete protein Made up of amino acids (20 amino acids) Complete proteins contain all the essential amino acids 9 of the 20 are essential amino acids Come from animal sources: meat, poultry, eggs, milk, fish Made up of amino acids (20 amino acids) Complete proteins contain all the essential amino acids 9 of the 20 are essential amino acids Come from animal sources: meat, poultry, eggs, milk, fish

Complete protein Choose lean meats Cut off excess fat Protein is needed for growth, repair and maintenance of all cells Children need more protein per pound of body weight Choose lean meats Cut off excess fat Protein is needed for growth, repair and maintenance of all cells Children need more protein per pound of body weight

Proteins: Incomplete Lacks 1 or more amino acid Come from plant sources: legumes, nuts 1 g. of protein contains 4 calories Protein can be converted to energy if the body lacks carbohydrates. Lacks 1 or more amino acid Come from plant sources: legumes, nuts 1 g. of protein contains 4 calories Protein can be converted to energy if the body lacks carbohydrates.

Incomplete protein We need 2-3 servings of protein per day. Servings of protein include: 3 oz. of meat, 1 egg, 1/2 c. baked beans, 2 T. of peanut butter We need 2-3 servings of protein per day. Servings of protein include: 3 oz. of meat, 1 egg, 1/2 c. baked beans, 2 T. of peanut butter

Protein Deficiency: Kwashiorkor

4. Vitamins  Organic compounds essential for good health, regulates all chemical reactions in body  Two categories of vitamins: water soluble and fat soluble  Contain 0 calories  Organic compounds essential for good health, regulates all chemical reactions in body  Two categories of vitamins: water soluble and fat soluble  Contain 0 calories

Vitamins  No one food contains all the vitamins needed for health  Our bodies need at least 15 different vitamins.  Fortified- more nutrients are added to the food.  Enriched - nutrients lost during processing are added back into the food.  No one food contains all the vitamins needed for health  Our bodies need at least 15 different vitamins.  Fortified- more nutrients are added to the food.  Enriched - nutrients lost during processing are added back into the food.

Vitamins: water soluble  The following are the B complex vitamins: thiamine (B1), riboflavin (B2), niacin, (B6 and B9), folic acid, and biotin  Vitamin C  The following are the B complex vitamins: thiamine (B1), riboflavin (B2), niacin, (B6 and B9), folic acid, and biotin  Vitamin C

Vitamins: water soluble  Water soluble vitamins dissolve in water  Do not over cook vegetables in too much water, vitamins will be lost  It is best to steam vegetables  Water soluble vitamins dissolve in water  Do not over cook vegetables in too much water, vitamins will be lost  It is best to steam vegetables

Vitamins: fat soluble  Dissolve in fats rather than water  They are stored in the body until needed (in fat cells)  Vitamins include A,D,E, and K  Dissolve in fats rather than water  They are stored in the body until needed (in fat cells)  Vitamins include A,D,E, and K

Vitamin Deficiencies  Vitamin A: Night blindness  Niacin (a B vitamin): Pellagra, a disease that affects the skin, nervous system, digestion, and mental health.  Vitamin A: Night blindness  Niacin (a B vitamin): Pellagra, a disease that affects the skin, nervous system, digestion, and mental health.

Vitamin Deficiency: Scurvy  Vitamin C: Scurvy, affects gums, can cause internal bleeding and death.  Hemorrhaging is taking place at each hair follicle  Vitamin C: Scurvy, affects gums, can cause internal bleeding and death.  Hemorrhaging is taking place at each hair follicle

Vitamin Deficiency: Rickets  Vitamin D: Rickets, soft, weak bones in children; Osteomalacia - adult rickets  In this case, hip replacement surgery would be needed.  Vitamin D: Rickets, soft, weak bones in children; Osteomalacia - adult rickets  In this case, hip replacement surgery would be needed.

5. Minerals  Inorganic elements found in the Earth’s crust.  Critical for mental and physical health  Often team up with vitamins for optimum use  Ex.: vitamin C boosts iron absorption  Humans need about 21 minerals, which one is in the greatest abundance in the body?  Inorganic elements found in the Earth’s crust.  Critical for mental and physical health  Often team up with vitamins for optimum use  Ex.: vitamin C boosts iron absorption  Humans need about 21 minerals, which one is in the greatest abundance in the body?

Minerals  Minerals are needed to build and regulate body processes.  They do not provide energy (0 calories)  Major minerals: calcium, phosphorus, sodium  Trace minerals: iron, iodine, copper, zinc  Minerals are needed to build and regulate body processes.  They do not provide energy (0 calories)  Major minerals: calcium, phosphorus, sodium  Trace minerals: iron, iodine, copper, zinc

Sources of Minerals

6. Fats  Used as a source of energy along with glucose (a carb)  1 g. of fat equals 9 calories  Maintains healthy skin and cell membranes.  Cushions internal organs from injury.  Insulates the body.

Fats cont.  Saturated fats come from animal sources and are solid at room temp.  Body converts it to cholesterol  Examples:  Exceptions: coconut oil and palm kernel oil

Saturated Fats cont.  Above: blocks of lard being stacked; very unhealthy, should not be used.  Butter: use sparingly  Transfats: oil has been hydrogenated, stick margarine, solid shortening (Crisco); not healthy

Fats cont.  Unsaturated fats come from vegetable sources and are liquid at room temp.  Examples :

Fats: Dietary Diseases  Consuming too much saturated fat can lead to heart disease and stroke.  Cholesterol can clog arteries  Consuming too much fat can lead to obesity, high blood pressure, and some cancers.  Fat consumption should be 30 % or less of daily calorie intake.