Nutrition – The science or study of food and the ways in which the body uses food Nutrients - Substances in food that provide energy or help form body tissues and are necessary for life and growth

Six Classes of Nutrients Carbohydrates (Carbs) Fats (Lipids) Proteins Vitamins Minerals Water

Balanced Diet Balance energy in with energy out Metabolism – the sum of the chemical processes that take place in your body to keep you alive Calorie – the energy in food

Sucrose, Lactose, Glucose, Fructose Carbs Simple 1 or 2 sugar molecules Sucrose, Lactose, Glucose, Fructose Complex Starch Fiber

Starch Several sugar molecules linked together Must be broken down into simple sugars Most come from plant foods

Holds water in digestive tract Insoluble Fiber Soluble Dissolves in water Holds water in digestive tract Insoluble Does NOT dissolve in water Adds bulk to waste

Fiber Little or no energy from fiber Can help heart disease and colon cancer Keeps intestines clean Prevents constipation

Carbs Function: Main source of energy 45 – 65% of our diet (mostly complex) 4 Calories/gram

Proteins (made of 20 amino acids) Essential (9) Must be eaten in your diet Nonessential(11) Can be made by the body

Complete/ Incomplete Proteins ∙Protein comes from animals and plants ∙Complete proteins contain all 9 essential amino acids ∙Incomplete do not contain all 9 essential amino acids

Proteins Function – help build new cells and repair existing ones 10 – 35 % of our diet 4 calories / gram

Saturated Fats (lipids) Solid at room temp. Can lead to obesity, increase cholesterol, heart disease Most come from animal products Unsaturated

Unsaturated (liquid at room temp) Monounsaturated Olive oil, canola oil, peanut oil Polyunsaturated Omega(3&6), Trans fat ***Mostly from plant products*** ***Lower the risk of heart disease***

Fats (lipids) ∙Function – energy storage ∙Add texture, flavor, and aroma to food ∙25 – 35% of diet (limited saturated) ∙9 calories/gram

Low-density lipoprotein (LDL) Cholesterol Low-density lipoprotein (LDL) Brings cholesterol to the body cells “bad cholesterol” High-density lipoprotein (HDL) Carries cholesterol back to liver for removal “good cholesterol”

Cholesterol Cholesterol is a type of lipid Needed to make vitamin D, cell membranes, certain hormones and bile Cholesterol is only found in animal products When blood cholesterol levels rise, the risk of heart and blood vessel disease also increases

Vitamins Class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth

Vitamins Fat-soluble A,D,E,K Dissolve in fat Water-soluble All B, C Dissolve in water

Minerals A class of nutrients that are chemical elements that are needed for certain processes, such as enzyme activity and bone formation What are some minerals? Nutrient Deficiency

Water 60% of your body is water. It is necessary for almost every function that keeps you alive. Water intake must balance what your body loses. Where do you get water? Tap water vs. Bottled water