Food and Nutrition Unit 3 Fall 2016

Warm-Up Consider what you ate today so far… What single item do you think had the most calories from Protein Fat Carbohydrates

Nutrients Your body needs food – food affects your health in many ways. How you look, feel, how well you resist disease, and even how well you perform mentally and physically Food provides you nutrients Nutrients – substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy. There are 6 classes of nutrients: Carbohydrates, fats, proteins, vitamins, minerals, and water.

Foods Supply Energy The food you eat supplies the body with energy. The amount of energy released when nutrients are broken down are called calories. For good heath, the number of calories in the food that you eat should match the calorie needs of your body. When planning a meal, you need to look at more than just the number of calories in a food. Does it provide you with all of the body’s nutrients?

Metabolism When your body uses the nutrients in foods, a series of chemical reactions occurs inside your cells. As a result, energy is released (burning calories) Metabolism is the chemical process by which your body breaks down food to release this energy.

Carbohydrates Carbohydrates = 4 calories for each gram 45-65% of your daily calorie intake There are two general types of carbohydrates: simple carbohydrates and complex carbohydrates Simple Carbohydrates: Also known as sugars. These occur naturally in fruits, vegetables, and milk. They are added to many manufactured foods, such as cookies, candies, and soft drinks.

Carbohydrates Complex Carbohydrates take longer to digest. Starches are a main type of complex carbohydrate They come from plant foods including potatoes and grains. Whole Wheat breads, rice, oats and corn are also great sources. When you eat these foods, your body must first break the complex carbohydrates into simple carbohydrates before they can be absorbed.

Make a list What are some carbohydrates you typically consume. Next to each one, write if it is a starch or a sugar.

Glucose There are several types of sugar, but glucose is the most important, because it the major supplier of energy in the body. All other types of sugars are converted to glucose once they enter the body. If this process does not work properly, it is possible a person has diabetes.

Diabetes Normal glucose production should occur in the following steps: You eat. Glucose from the food gets into your bloodstream. Your pancreas makes a hormone called insulin  Insulin helps the glucose get into the body's cells. Your body gets the energy it needs. If someone has diabetes, the body either can't make insulin or the insulin doesn't work in the body like it should. The glucose can't get into the cells normally, so the blood sugar level gets too high. Lots of sugar in the blood makes people sick if they don't get treatment.

Type 1 vs. Type 2 Diabetes Type 1 diabetes (which used to be called insulin-dependent diabetes or juvenile diabetes), the pancreas can't make insulin.  A person would need insulin shots In type 2 diabetes, the pancreas still makes insulin, but the insulin doesn't work in the body like it should and blood sugar levels get too high.

Fiber Fiber is a type of complex carbohydrate that is found in plants Fiber is not a nutrient, because it cannot be broken down and absorbed Instead fiber passes out of your body without being digested. However, fiber is an important part of the digestion process in your body. A high fiber diet Helps prevent constipation Reduces the risk of colon cancer Helps prevent heart disease.

Energy Reserves… At a meal, you generally eat more carbohydrates than you can immediately use. The extra glucose is converted to glycogen, which is stored in your body; the body only has so much room for these “reserves” When your body needs more glucose, the glycogen is converted back to glucose and used. If you consume so many carbohydrates that the glycogen reserves are full, the excess is stored as fat

Fats Fats = 9 calories for each gram 20-35% of your calories Like carbohydrates, fats come in different forms: Unsaturated and saturated fats. Unsaturated fats are usually liquid at room temperature; for example, oils from vegetables, nuts, and seeds. These are good fats and are essential for cardiovascular health and fighting heart disease. Saturated fats are usually solid at room temperature. These come from animal products – too much of this can lead to heart disease.

Cholesterol Found only in animal products. You need a certain amount of cholesterol to create cell membranes, nerve tissue, certain hormones, and substances that aid in the digestion of fat. A high diet of fat and cholesterol can increase the amount of cholesterol in the blood vessels, which can limit blood flow.

Plaque Build-up

Trans Fats Manufactures add hydrogen to the fat molecules in food to allow them to last longer. These are found in margarine, chips, commercially baked goods. Simply put, these had very little health benefits and carry many of the same risks as saturated fats.

Questions If chips and other processed foods were replaced with a salad bar at school, would you eat from the salad bar, or just bring chips from home? If fries and pizza were replaced with fresh vegetables and local fruits, would you be more interested in school lunches?

Proteins Protein = 4 calories for each gram 10-35% of your calories Just like fat and carbohydrates, serve as a source of energy. Most importantly, protein provides a major role in the growth and repair of body tissues. High protein foods include: meats, eggs, poultry, milk, and other dairy products. Also, nuts, dried beans, and peas.

Amino Acids Amino Acids are the smaller substances that make-up a protein. Proteins are also complex and take longer to break-down and digest. (you body breaks the protein in to the individual amino acids) Essential Amino Acids: The proteins in your body are made-up of 20 amino acids, however, only 11 of these occur naturally in your body. Your diet needs to provide the other 9 amino acids – these are called essential amino acids.

Lets think.. What is the main source of protein in your diet?

Warm-up Questions Do you believe fast food companies should be responsible for the health of their customers? Why or why not? What is your definition of a “processed food”

Complete/Incomplete Proteins Protein from animal sources –meats, fish, etc. are considered to be complete proteins, because they provide the body with all 9 essential amino acids. In contrast, protein from plant sources are often considered to be incomplete, because they usually lack at least one essential amino acid. How does a vegetarian get the protein they need? They eat a variety of proteins from plants Rice and beans, rather than just beans.

Nutrition Facts

Nutrition Facts

Vitamins Who takes a vitamin? Vitamins: Nutrients that are made by living things, are required only in small amounts, and assist in chemical reactions in the body. Unlike carbohydrates, protein, and fats, vitamins do not provide you with direct energy. Instead, vitamins help the body with various processes and the use of other nutrients. Vitamin K aids in the clotting of blood. Your body is able to make a some vitamins, however, most vitamins come from the food you eat.

Fat-Soluble Vitamins Fat-soluble vitamins come from oils, liver, eggs, and certain vegetables. (Can be stored in the body) Mainly vitamin A, D, E, and K Vitamin A (eggs, cheese, milk) – Maintains healthy skin, bones, and teeth. Vitamin D (Milk, eggs, exposure of skin to sunlight) – Maintains bones and teeth Vitamin E (Vegetables, whole grains, leafy greens) – Aids in the maintenance of red blood cells Vitamin K (leafy greens, potatoes, liver) – Aids in blood clotting

Water-Soluble Vitamins Water-Soluble Vitamins come mainly from fruits, vegetables. These cannot be stored in the body, therefore, it is important to eat food that supply them every day. Examples are Vitamin C and the B vitamins Vitamin C (citrus fruits, green veggies) – Aids in bone, teeth, and skin formation; also resists infection. Vitamin B2 (milk, eggs, and whole grains) – Aids in the digestion of protein, carbs., and fats Vitamin B12 (Fish, poultry, cheese (real)) Maintains a healthy nervous system and red blood cells.

Minerals Your body only requires a small amount of minerals, which are nutrients that are naturally occurring in rocks and soil. 24 different minerals have been shown to be essential for good health, however, you need 7 minerals in significant amounts: calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur.

Minerals Calcium – (milk, and other dairy, broccoli) Important for the maintenance for bone and teeth health Sodium – (almost every processed food…) Important in the functioning of the heart and water balance. Potassium – (Spinach, bananas, tomato products) Also important in water balance Iron – (red meats, leafy vegetables) – Helps with metabolism; oxygen distribution.

Issues with mineral deficiency Osteoporosis – low calcium intake; bones become brittle and make break easily. Anemia – The blood cells do not have enough hemoglobin.

Vitamin and Mineral Supplements If a person does not get enough of a specific nutrient, deficiency can occur. People with a well-balanced diet will rarely have an issue with a deficiency. Getting nutrients in the most natural form is always the best way – you can have an excess of vitamins and minerals.

Water How much water do you drink in an average day? About 65% of your body weight is water. You do not get energy from water, however, water is important for almost every bodily function. How much water do you need? At least 80 oz if you are female 14-18 yo. At least 110 oz as a male in the same age

Video Take notes that will be turned in.