Chapter 5: Sections 3 & 4 Mr. Snyder

5.3 Nutrients: Vitamins, Minerals & Water Vocabulary Terms Vitamins – organic compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of nutrients. Minerals – inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes. Health Concepts Healthful eating includes consuming ample amounts of vitamins and minerals. Water is the body’s most essential nutrient.

Vitamins Known as a micronutrient. Do not supply calories. 13 total vitamins. Only 1 – Vitamin D – is manufactured by the body. Vitamins are classified into two groups: water-soluble and fat-soluble.

Water-Soluble Vitamins Include Vitamin C and the 8 vitamins in the Vitamin B complex. Dissolve in water and easily pass into the bloodstream through digestion. Excess amounts (more than your body can use) are excreted through the urine. Not stored in the body and must be replenished regularly. Foods that contain these vitamins must be carefully cooking. Steam and cover.

Fat-Soluble Vitamins Vitamins that are absorbed and transported by fat Vitamins A, D, E, K. Stored in the body’s fatty tissue, the liver, and kidneys. Excess buildup can be toxic.

Minerals inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes. Micronutrients Each mineral has its own unique function in health Trace minerals Iron, iodine, and copper (amongst others) Lack of iron = anemia (tired & little endurance) Calcium Failure to consume enough from diet forces body to draw the mineral from bone. Sources: dairy products Electrolytes (electrically charged in body) Sodium, chloride, and potassium

Water Nutrient that makes up the greatest percentage of your body. Vital to every body function. Carries nutrients to and transports waste from your cells, mainly through the plasma in your blood. Water lubricates your joints and mucous membranes. Enables you to swallow and digest foods, absorb nutrients, and eliminates wastes. Through perspiration, water helps your body cool down and prevents the buildup of internal heat. Your body uses about 10 cups (2.4 liters) of water per day. RDA: 8 cups/day. Food is also a source of water. Fruit, vegetables, and dairy contain about 75% water. https://www.youtube.com/watch?v=EOH4gB15qYI

Questions What is a vitamin and what is its chief importance to the body? What is a mineral and what is its chief importance to the body? Compare and contrast water-soluble and fat-soluble vitamins. Consider the validity of the statement: Water should not be considered a nutrient because it does not provide calories or energy.

5.4 Guidelines for a Healthful Eating Style Vocabulary Terms Recommended Dietary Allowances (RDA) – the amounts of nutrients that will prevent deficiencies and excesses in most healthy people. Health Concepts The Dietary Guidelines for Americans help you make healthful food choices. Varying foods you eat based on availability, affordability, and personal taste adds to the enjoyment of eating. Balancing the types of foods and nutrients consumed over the course of several days is part of a sound eating plan. Moderation – the controlling of portion size as well as the fat, saturated fat, cholesterol, sugars, and sodium in your food choices – can also make you a more healthful eater.

Dietary Guidelines for Americans To help Americans with the challenge of healthful eating, the U.S. Department of Agriculture, with the support of the Department of Health and Human Services publishes a booklet titled “Nutrition and Your Health: Dietary Guidelines for Americans.” Booklet spells out Recommended Dietary Allowances (RDA). Following the guidelines will help decrease your risk of getting eating-related chronic disease now and in the future. It will also help ensure variety, balance, and moderation among the foods you choose.

Eating a Variety of Foods No single food provides all of the nutrients your body needs in the right amounts. To eat healthfully, you need to eat a variety of foods. Varying your food choices based on what is available, affordable, and personally enjoyable to you also helps make eating a more pleasurable experience.

Food Guide Pyramid - OUT

My Plate – In (effective 2011) http://www.choosemyplate.gov/

Balance the Foods You Eat with Physical Activity Balance the amount of energy in food with the amount of energy your body uses. Energy in VS energy out. Be aware that controlling body fat is more important to your health than controlling body weight. The location of body fat can be a risk factor. Excess belly fat poses greater health risk than excess fat on hips/thighs. NO SUCH THING AS SPOT REDUCE! Keep in min that all calories add up in the same way, no matter what their source. Calorie count. Excess calories, whether from carbs, fats, or proteins, are converted into fat for storage.

USDA SuperTracker https://www.supertracker.usda.gov/login.aspx?loggedOut=1

Eat Plenty of Whole Grain Products, Vegetables and Fruits Excellent sources of complex carbohydrates (good for you carbs) and fiber. These foods are usually low in fat and calories while providing essential vitamins and minerals. Regular intake of fiber and complex carbs has been shown to decrease risk of heart disease, obesity, and some cancers. RDA: 20-35g per day

Choose an Eating Style Low in Fat, Saturated Fat, and Cholesterol Eating styles high in fat are linked to obesity and some cancers. A diet high in saturated fat (bad for you fat) and cholesterol contributes to increased risk of heart disease. Ways to control fat intake: Cut off the fat on you see on meat Eat lean meat and poultry Remove skin from chicken and turkey Eat more fish East less salad dressing Cut down on fried foods

Choose an Eating Style Moderate in Sugars Become aware of your intake of foods with added sugar but few nutrients Soda, candy, etc. Learn to identify added sugars by their names on product packages, such as corn syrup, honey and sucrose. Choose canned fruits packed in water or juice rather than syrup. Eat sweets as part of a meal, rather than between meal snacks. Other foods in the meal may help neutralize damaging acids from carbohydrates (simple) that build up on the teeth. A diet rich in sweets is hard on the teeth.

Choose an Eating Style Moderate in Salt and Sodium Sodium is an essential mineral and needed to help transport nutrients into your cells and move waste out. Most Americans consume far more than RDA: 2,400 mg /day 75% of the sodium we eat as Americans comes from processed foods. Learn to look at sodium levels when purchasing boxed/frozen/processed foods. Season with herbs and spices rather than salt. Taste foods before you salt them and use sparingly if necessary. Go easy on the salt snack you eat – chips and pretzels.

Healthful Eating Patterns Breakfast Most important meal of the day. After 10-14 hours without fuel, your body needs recharged. Studies reveal those who regularly eat breakfast performed better throughout the day (mental and physical). Complex carbs, protein (dairy product), fruit. Lunch/Dinner Follow myplate to guide your decisions.

Questions Name the five sections on my plate. In what ways does my plate differ from the food pyramid? What section was on the food pyramid that is not on my plate? How are the terms variety, balance, and moderation important in any eating plan? What are some of the health problems that can arise from unhealthful eating patterns? How might you benefit if you improved your eating pattern? Which foods do you eat on a regular basis that may be high in sodium/salt? Which are high in fat, especially saturated fat? How could you tell?