Meeting Nutritional Needs: Chapter 25 Single Survival Mrs. Swope Family and Consumer Sciences Columbian High School Single Survival Mrs. Swope Family and Consumer Sciences Columbian High School

Why do we eat what we do?  Socially?  Emotionally?  Culturally?  Physically?  Socially?  Emotionally?  Culturally?  Physically?

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?  More than 40 have been identified  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?  More than 40 have been identified

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

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

1. Carbohydrates Major source of energy Simple carbs: sugars such as glucose, fructose, lactose, maltose, 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 Starch is the most abundant carb in the body. Starches are found in fruits, vegetables, breads, cereals, pasta,nuts Not enough carbs in the diet - lack energy, too much leads to obesity, tooth decay Fiber - does not provide energy, it is found in many plant materials and it aids in digestion.

Complex Carbohydrates

2.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 and must come from foods. Come from animal sources Made up of amino acids (20 amino acids) Complete proteins contain all the essential amino acids 9 of the 20 are essential amino acids and must come from foods. Come from animal sources

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 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 1 g. of protein contains 4 calories Protein can be converted to energy if the body lacks carbohydrates.

Incomplete protein

Protein Deficiency: Kwashiorkor

Proteins cont. Protein is present in every cell. ENZYMES are proteins used to direct chemical reactions in the body, such as with digestion. ANTIBODIES are proteins that fight off diseases. Proteins also carry nutrients in the blood. Protein is present in every cell. ENZYMES are proteins used to direct chemical reactions in the body, such as with digestion. ANTIBODIES are proteins that fight off diseases. Proteins also carry nutrients in the blood.

3. Vitamins  Organic compounds essential for good health; regulates actions in cells.  Two categories of vitamins: water soluble and fat soluble  Contain 0 calories  Organic compounds essential for good health; regulates actions in cells.  Two categories of vitamins: water soluble and fat soluble  Contain 0 calories

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, eat dark orange foods like carrots, pumpkin, orange squash.  Niacin (a B vitamin): Pellagra, a disease that affects the skin, nervous system, digestion, and mental health. Eat whole grains.  Vitamin A: Night blindness, eat dark orange foods like carrots, pumpkin, orange squash.  Niacin (a B vitamin): Pellagra, a disease that affects the skin, nervous system, digestion, and mental health. Eat whole grains.

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.

4. 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 17 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 17 minerals, which one is in the greatest abundance in the body?

Sources of Minerals

Minerals  Examples: calcium, iron, potassium, magnesium, sodium, copper, zinc, and phosphorous.  Osteoporosis: lack of calcium in the bones. Bones become porous and brittle.  Anemia: deficiency of iron in the blood. Person feels weak and tired.  Examples: calcium, iron, potassium, magnesium, sodium, copper, zinc, and phosphorous.  Osteoporosis: lack of calcium in the bones. Bones become porous and brittle.  Anemia: deficiency of iron in the blood. Person feels weak and tired.

5. 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: stick margarine, solid shortening (Crisco); not healthy

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

6. Water G Makes up over half the normal body weight G Vital part of all body fluids G Carries nutrients to the cells G Regulates body temperature G 8 cups of fluids are recommended daily G People on high protein diets need to drink more water. G Makes up over half the normal body weight G Vital part of all body fluids G Carries nutrients to the cells G Regulates body temperature G 8 cups of fluids are recommended daily G People on high protein diets need to drink more water.

Calories G Measures the amount of potential energy in food. G 55 % of daily calories should come from complex carbs. G No more than 30 % of calories should come from fat. G Nutrient dense foods supply a good amount of nutrients in proportion to calories. G Empty calorie foods are low in nutrients but high in calories. G Measures the amount of potential energy in food. G 55 % of daily calories should come from complex carbs. G No more than 30 % of calories should come from fat. G Nutrient dense foods supply a good amount of nutrients in proportion to calories. G Empty calorie foods are low in nutrients but high in calories.