Wellsville High School PE 901 Nutrition Wellsville High School PE 901

Basics of Nutrition Nutrition -science of food and how the body uses it in health and disease. Calorie – (Also known as a kilocalorie) Is the measure of energy content in food; 1 calorie respresents the amount of heat (energy) needed to raise the temperature of 1 liter of water 1 degree Celsius. The average male needs approximately 2700 calories and the average female requires about 2100 calories.

Essential Nutrients Essential Nutrients – Substances the body must get from food because it cannot manufacture them at all or fast enough to meet the body’s needs. There are 6 classes for Essential Nutrients: Proteins, Carbohydrates, Fats, Vitamins, Minerals, Water

Protiens (4 calories / gram) – Form important parts of muscles, bone, blood, enzymes, some hormones and cell membranes; repair tissue; regulate water and acid-base balance; help in growth; supply energy. 2 Types – Complete, Incomplete

Proteins – Complete Complete Proteins - Proteins (supply essential amino acids): meat, fish, poultry, eggs, milk products.

Proteins - Incomplete Incomplete Proteins - legumes, nuts (plant sources). You can combine 2 incomplete proteins to get all of the essential amino acids of a complete protein.

Carbohydrates (4 calories / gram) – Supply energy to cells in brain, nervous system, and blood, supply energy to muscles during exercise. Divided into 2 types: Complex vs. Simple Complex – are nutritionally dense and contain fiber and are a rich source of vitamins and minerals. Ex: fruits, vegetables, wholegrain cereal and breads. Simple – are foods such as candy and soft drinks that contain empty caries and have little nutritional value.

Complex vs. Simple Carbs.

Fats (9 calories / gram) – Supply energy; insulate, support, and cushion organs; provide medium for absorption of fat-soluble vitamins. 2 Types of Fats: Saturated Fats Unsaturated Fats

Saturated vs. Unsaturated Fats Saturated Fats – have a single bond between carbon atoms and are saturated with hydrogen. They are solid at room temperature and come primarily from animal sources such as red meat, dairy products and eggs. Unsaturated Fats – are liquid at room temperature and consist of two basic types: Monounsaturated fats – a fat with one carbon – carbon double bond and are derived primarily from vegetable sources such as olive and peanut oil. Polyunsaturated fats – a fat containing two or more carbon-carbon double bonds and are derived from vegetable sources such as sunflower oil, corn oil and soybean oil.

Saturated vs. Unsaturated Fats

Hydrogenation Hydrogenation – the process of changing unsaturated vegetable oils into a more solid (saturated) fat by turning many of the unsaturated fatty acids into single bonds. Hydrogenation changes some unsaturated fatty acids into trans fatty acids.

Cholesterol Cholesterol – A waxy substance found in the blood and cells needed for cell membranes, vitamin D, and hormone synthesis. There are 2 types of Cholesterol: Low-density lipoprotein (LDL) – Blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls. Saturated and trans fat raises the levels of this type of cholesterol. The “bad” cholesterol. High –density lipoprotein (HDL) – Blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease. Monounsaturated fatty acids, such as those found in olive and canola oils may increase levels of this type of cholesterol. The “good” cholesterol.

Vitamins Vitamins – Promote (initiate or speed up) specific chemical reactions within cells. Abundant in fruits, vegetables, and grains also found in meat and dairy products. Needed for growth and repair of body cells. 2Types Water soluble vitamins – vitamins such as Vitamin B and C dissolve in the blood and excess quantities can be eliminated in the urine. Must be ingested on a daily basis. Fat soluble vitamins – vitamins such as A, D, E, K dissolve in fat and are stored in the body’s fat cells. Excess doses cold have a toxic effect.

Minerals Minerals – Help regulate body functions; aid in growth and maintenance of body tissues; act as catalyst for the release of energy. Found in most food groups and are necessary for good health. One function is to regulate cellular metabolism. Examples of minerals: Iron – important constituent of hemoglobin. Ex: meat, spinach, beans. Phosphorus – builds teeth and bones Sodium – regulates water in body Zinc – aids in healing process Potassium – necessary for proper muscle function.

Water Water – Makes up 50-70% of body weight; provides a medium for chemical reactions; transports chemicals; regulates temperature and removes waste products.

Reading Food Labels

Dietary Guidelines for Americans Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

MyPlate Helps Individuals Use the Dietary Guidelines To: Make smart choices from every food group. Find balance between food and physical activity. Get the most nutrition out of calories. Stay within daily calorie needs.

MyPlate