Nutrition Junior Health

Do Now Define Nutrients. Define calorie. What are the body’s function/Daily Caloric intake: % Protein=? Carbs=? Fats=?

Nutrients A compound in food that the body requires for proper growth, maintenance, and functioning. There are 6 classes of nutrients. - Carbohydrates - Protein - Fats - Vitamins - Minerals - Water

Recommended Dietary/Daily Allowance The Government’s recommendations. A daily dietary intake that meets nutrient requirements. Maintains good health. Decreases risk to diet-related illness.

Nutrients and Energy Carbohydrates, Proteins, and Fats provide energy for the body because they contain CALORIES. Calorie: a unit used to measure energy in food.

How do you measure the energy in food? Calories – a unit used to measure energy Carbohydrates = 4 calories per gram Proteins = 4 calories per gram Fats = 9 calories per gram The body stores extra energy from carbohydrates, fats, or proteins you eat as either glycogen or body fat.

How Many Calories? 31 grams of carbs = 6 grams of fat = 8 grams of protein =

Provide energy in the form of glucose. The Carbohydrates Provide energy in the form of glucose. Starches Fibers Sugars

Carbohydrates A class of nutrients that include sugars, starches, and fibers. Carbohydrates are the body’s preferred source of energy, supplying four (4) calories per gram. 55-60% of the days caloric intake Carbohydrates are classified into simple or complex.

Simple Carbohydrates Definition; Called “simple sugars”. Includes glucose. Found naturally in foods. Examples; Table sugar & honey. Candy & soda. Apples, melons, berries & oranges. Spinach, broccoli & carrots. Milk & ice cream.

Complex Carbohydrates Definition Combination of starch (energy) and fiber (helps with bodily functions). During digestion these starches break down to sugars. Examples Bread, cereals, pasta, rice, potatoes, yams, corn & peas. Beans; chick peas, kidney & lima.

The Role of Carbohydrates Before your body can use carbohydrates it must first convert them to Glucose. Glucose – a simple sugar and the body’s main fuel. Glycogen is glucose that is stored in the liver and muscles until needed. Excess Carbohydrates is stored as adipose tissue or body fat.

Fiber Fiber is a plant form of carbohydrate that helps maintain the health of the digestive tract. binds with cholesterol and carries it out of the body helps control diabetes by balancing blood glucose reduces risk of heart disease. Fiber may also help to control body fat. High fiber diet fills up a person sooner on fewer calories. The body needs about 25 grams of fiber per day. What are some sources of fiber?

Protein Is it an energy nutrient? YES Body’s last source of energy. Function in the body? Body’s last source of energy. 4 calories per gram. Contains amino acids; building blocks used to repair the body. Builds & repairs body tissue. Helps body function properly. 10-15 % of day’s caloric intake. Is it an energy nutrient? YES

Role of Proteins The body’s machinery, and involved in the function of all cells. Protein is needed to build and repair body tissues, including muscles. Protein also keeps skin, nails, and hair healthy, and defends against germs. Amino Acids are the building blocks of protein and provide energy. Where are proteins found?

Complete Protein Definition- provides the body with all the amino acids needed to build & repair. Found in; meat, fish, milk, eggs & cheese.

Incomplete Protein Definition; A protein source low in essential amino acids. Two or more incomplete proteins together provide adequate amounts of all the essential amino acids. (whole grain bagel with peanut butter) Food examples; Legumes (beans), nuts & whole grains.

Fats (lipids) Function in the body? Provides energy (2nd source used). 9 calories per gram. Protect against injury (cushion). Insulates body. Carries Vitamins A, D, E & K. No more than 30% of daily caloric intake. Too much fat is linked to obesity, heart attacks, and other health problems. Is it an energy nutrient? YES

Saturated Fats “Bad fat” including Trans Fats. Some come from animal sources; meat, egg, cheese, butter & milk. Some come in the form of plants; coconut & palm oil.

Unsaturated Fats “Good fat”. Food examples: Vegetable oils; corn oil, canola oil & olive oil. Nuts, seeds & avocado. Seafood; salmon, tuna, flounder, herring & trout.

Role of Fats Supply the fuel for the body, transport fat-soluble vitamins (A,D,E, K), important for a healthy nervous system, helps insulate the body, and serves as a cushion to protect organs against injury. Fats come in two forms: -Saturated -Unsaturated

Cholesterol A fat-like substance that is produced in the liver of all animals, found only in foods of animal origin. Cholesterol level in the body is increased by consuming saturated fats. Your body requires some cholesterol – production of hormones and protective sheath around nerve fibers.

Cholesterol Transported through the blood in 2 forms: LDL (“Bad”) – tends to deposit cholesterol on the walls of the blood vessels HDL (“Good”) – removes cholesterol from the cells. Exercise raises HDL, Low fat diet lowers LDL

Nutrients A compound in food that the body requires for proper growth, maintenance, and functioning. There are 6 classes of nutrients. - Carbohydrates - Protein - Fats - Vitamins - Minerals - Water

Vitamins Definition- A substance made by plants or animals. Found in; fruits, vegetables & vitamin supplements. Functions 1. Helps regulate important body functions. -digestion, absorption & metabolism. 2. Required for growth & development. 3. Helps with overall body function.

Vitamins Each Vitamin performs a different function. Vitamins do NOT have calories Too little or too much of any vitamin may be harmful. There are two types of vitamins, fat-soluble and water-soluble.

Water Soluble Vitamins Must absorb everyday, not stored Travels & used through body’s fluid . Released through urine. Vitamin B Vitamin C Fat Soluble Vitamins Absorbed & stored into the body’s fat Vitamin A Vitamin D (sun) Vitamin E Vitamin K

Vitamins Vitamin A helps the body fight infections, maintains normal, healthy skin, and promotes growth. Vitamin D promotes growth and health of bones. Vitamin E protects the body cells from attack by oxygen (oxidation), and is also an antioxidant. Vitamin K helps with blood clotting and bone growth. Vitamin C strengthens blood vessel walls, helps wounds heal, helps bones grow, strengthens resistance to infections, and is an antioxidant. Vitamin B helps the body use protein and form red blood cells.

Minerals Substances that come from water & soil absorbed by plants. Humans absorb minerals from the plants they eat. The human body can not make mineral. Function Helps body grow & develop. Helps hydrate the body Regulate many vital body processes. Most important minerals include: -calcium –sodium –potassium -iron

Electrolytes Sodium, Chloride, and Potassium are the three minerals that make up the electrolytes. Electrolytes are minerals that dissolve in the body fluids and carry electrical charges. Electrolytes help maintain the proper balance of fluids in the body, when fluids are lost through sweat, blood, or urine so are electrolytes. What should you drink if you lost a lot of electrolytes?

Water Most vital nutrient. Function Carries nutrients to your cells and removes wastes. Consume 6-8 cups a day. Body loses 6-8 cups through urine and sweat a day.