Incredible Machine Powered by FOOD! Nutrition Basics Human Body Incredible Machine Powered by FOOD!

What makes up the food we eat? Carbohydrates Vitamins Fats Minerals KEY INGREDIENTS Proteins Water

What is Digestion? Digestion is the mechanical and chemical process that breaks food down to release nutrients in forms your body can absorb to use. Through absorption, the nutrients move into the blood stream. http://highered.mcgraw-hill.com/sites/0072495855/student_view0/chapter26/animation__organs_of_digestion.html

1. Carbohydrates Main Source of Energy Forms of Carbohydrates: Sugars (Simple Carbohydrates) Starches (Complex Carbohydrates)

Simple Carbohydrates Sugars that are one and two unit structures, which are chemically simple such as: glucose, fructose, sucrose, lactose, galactose, and maltose. Notice…what do all those words end with? Words with this ending –ose indicate sugar and can assist you when reading food labels.

Complex Carbohydrates Carbohydrates with complicated structures; ie. starches Examples are whole wheat flour Complex carbohydrates should supply about half the calories in your diet; however, the best complex carbohydrates come from legumes, vegetables, breads, pasta and cereals. Best source for energy before playing sports or other high performance activities

Facts about Carbohydrates Throughout history, people have satisfied their “sweet tooth” with naturally occurring sugars, such as fruit. Health experts suggest that the majority of your daily carbohydrate allowance be from complex carbohydrates. Bacteria in the mouth produce acid from carbohydrate foods, especially sticky ones that remain on the teeth. This acid can cause tooth decay. Because of this it is best NOT to eat high sugar foods before beds NOR at several intervals throughout the day. When eating sugary foods, eat a small serving at 1 time. Facts about Carbohydrates

2. Fats (Lipids) Liquid fats are called oils. Greasy substances that will NOT dissolve in water. Liquid fats are called oils. Provides energy and assists the blood with distributing vitamins to the body Primary sources: cheese, dressings and salad oils

3 Types of Fats Polyunsaturated Fat May help lower cholesterol levels Contained in vegetable oils such as: corn oil, soybean oil, safflower oil, and in seafood Monounsaturated Fat Sources: olives, olive oil, avocado, nuts, peanut oil, canola oil Peanuts have Unsaturated fat Saturated Fat Contained in fatty meat, poultry skin, candy and cake with coconut & palm oil When is a vegetable oil not an oil????? When it is “hydrogenated.” This process turns oils into solids. It is used by food companies to give foods a longer shelf life. Examples are shortening (Crisco) and margarine.

Fat Facts Excessive amounts of fat intake can lead to obesity. If you substitute animal sources of protein for plant sources, the ANIMAL sources have MORE FAT. Trans-fats raise blood cholesterol levels.

Complete & Incomplete Proteins LIFE CANNOT EXIST WITHOUT PROTEINS. Complete Proteins: contain all essential amino acids; ie. animal sources – meat, cheese, chicken Incomplete Proteins: Sources from plant foods lack at least one essential amino acid; ie. dried beans, lentils, peas, seeds LIFE CANNOT EXIST WITHOUT PROTEINS. Contribute to growth and protein and can help your body repair itself. Sources: animals (such as meat, poultry, fish, dairy), and plant sources (dry beans, peas, nuts, vegetables, & grains) Consuming excessive amounts of protein will convert the extra protein to fat and stores it in fat tissues

Water Soluble Vitamins Complex substances found in a wide range of food Support chemical reactions that go on constantly in your body Fat Soluble Vitamins Absorbed and transported by fat Includes Vitamins A, D, E, & K Excess fat-soluble vitamins are stored in the liver & pass through urine; large amounts in the body can be damaging & may cause diarrhea Vitamin A – promotes good vision. Vitamin D – sources are sunshine and fortified milk Vitamin E – an antioxidant; protect cells from damage esp. in lungs Vitamin K – helps blood clot Water Soluble Vitamins Dissolve in water pass easily into the bloodstream during digestion Only remain in body for a short time Are NOT stored in body; excess amounts are removed with waste products

Antioxidants – substances that protect body cells and immune system from damage that can be done by harmful chemicals in the air or in food. Cantaloupe and blueberries are 2 foods HIGH in ANTIOXIDANTS!

Make up only 4 – 5 % of your body weight 5. Minerals Make up only 4 – 5 % of your body weight Vital for good health Calcium Helps regulate blood clotting and nerve activity ESSENTIAL for strong bones Good sources: collards, spinach, turnips, fortified cereals Excess amounts of calcium are stored in bones Excellent source is dairy products; without dairy products, bones become weak & fragile Iron Essential for making hemoglobin – substance in red blood cells that carries oxygen to all body cells Anemia – caused by insufficient iron in diet; symptoms are weakness, tired, short of breath, pale, cold. Spinach is high in iron. Excess iron is stored in liver. Potassium Known as an electrolyte mineral Helps muscles after heavy exercise so they will not cramp

6. Water Water makes up 55 – 75% of human body! Water is critical for survival. People can live 6 weeks without food but only a few days without water. Has NO calories. Besides drinking water, it is also contained in many foods especially fruits and vegetables (like lettuce, celery, cucumbers) Water helps with food digestion. Excessive sweating, dry mouth, dark-colored urine, constipation and increased pulse rate are symptoms of dehydration (insufficient intake of water to the body)