Utilization of Nutrients Chapter 11 – p. 301

Objectives Differentiate between the processes of digestion, absorption, and metabolism. Describe healthy nutritional principles as outlined by the U.S. Department of Agriculture and mypyramid.gov.

Overview Before the body is able to use nutrients, it must break down the foods that are eaten to obtain the nutrients. They are then absorbed into the circulatory system. These processes are called digestion & absorption. The actual use of these nutrients is called metabolism.

Digestion The process in which we break down our food into smaller parts, changes the food chemically, and moves the food through the digestive system 2 types: Mechanical – broken down by teeth and moved through digestive tract by peristalsis (rhythmic wavelike motion of esophagus) Chemical – food is mixed with digestive juices (enzymes) secreted by the mouth, stomach, small intestine, and pancreas

Absorption Process by which blood or lymph capillaries pick up the digested nutrients. Nutrients are then carried by circulatory system to every cell in the body. Most absorption occurs in the small intestine.

Metabolism Process in which nutrients are used by the cells for building tissue, providing energy, and regulating various body functions Nutrients + oxygen = heat & energy The rate at which the body uses energy just for maintaining its own tissue is called basal metabolic rate (BMR) Breathing, digestion

Maintenance of Good Nutrition Chapter 11 – p. 302

Make smart choices from every food group. Eat a variety of foods from each of the 5 food groups. Adjust number and portion size based on body weight and nutritional needs.

Find your balance between food and physical activity. Be physically active for at least 30 minutes each day. If trying to lose weight – 60 minutes each day! Maintain healthy weight Determine your proper body weight and maintain this weight by proper eating habits and exercise.

Limit fats! Choose a diet low in fat, saturated fat, and cholesterol. Eat lean meat, poultry without skin, fish, and low-fat dairy products. Use fats and oils sparingly. Limits fried foods.

Get the most nutrition out of your calories. Determine the correct number of calories you should be consuming each day. Then choose nutritionally rich foods that are big on nutrients and low on calories. Choose a diet with plenty of vegetables, fruits, and grains.

Don’t sugarcoat it! Use sugars only in moderation. Limit cookies, candy, cakes, and soft drinks. Brush and floss your teeth after eating sweet foods.

Reduce sodium (salt) and increase potassium. Flavor foods with herbs and spices. Reduce amount of salty foods. Eat foods high in potassium to counteract some of the effect of sodium on blood pressure.

Read food labels to know the facts on foods you eat. Determine serving size and number of servings in the container. Evaluate # of calories per serving to determine whether the food is low or high-calorie food. Keep amount of fat intake between 20-35% of total caloric intake! Avoid empty calories (foods w/no vitamins, minerals, carbs, proteins)

Be aware that alcohol can be harmful to your health. If alcohol is consumed, it should only be in moderation. Alcohol should be avoided in pregnant women, those using medications, children and teens, those who are driving.

Some religions require dietary restrictions At times, nutritional habits are based on cultural or religious beliefs. Some religions require dietary restrictions Hindu: pork is prohibited, beef is prohibited (cow is sacred) Most are vegetarians, many do not use eggs as they represent life Muslim: alcohol is prohibited, pork is prohibited, specific rules for slaughtering meat, shellfish prohibited Jewish: dairy and meat must not mix, pork is prohibited, shellfish forbidden, forbids cooking on sabbath Unusual habits are not necessarily bad – use tact & patience Evaluate using 5 food groups