Nutrition & Daily Essential Requirements Ashley Owens

What is Nutrition? The process of providing or obtaining the food necessary for health and growth Break Down Nutrients = Building Blocks – Macronutrients – Micronutrients

Macronutrients Required in large amounts (4 Types) WATER Maintains blood pressure & other cellular activities Prevents anything from muscle cramps – confusion - to an increased heart rate Carbohydrates Rich in sugars & a major source of energy Used/Stored in muscles and liver Simple Carbohydrates – food examples Complex Carbohydrates – food examples

Macronutrients Proteins Made of amino acids & perform many different functions Essential amino acids (body cannot make) Meat VS Plants Fats Another good source of energy Stored directly under human skin 4 different types of fats Good food sources

Micronutrients Required in small amounts – Vitamins Organic substances (body cannot produce) Speed up chemical reactions Absorb nutrients & protect against diseases Good food sources – Minerals Inorganic substances (no carbon) Increase nerve functions & healthy bones/teeth Where to find them

What are the Daily Essential Requirements? The necessary intake of nutrition a person should obtain everyday USDA The essential requirements: – Water – Amino Acids – Fatty Acids – Vitamins – Dietary Minerals

How Much Do We Need Daily? Water – 2 to 3 liters for adults Amino Acids (Proteins) grams for children and grams of protein for adults daily The amino acids are lysine, leucine, isoleucine, methionine, phenylalanine, threonine, tryptophan, & valine. Foods: Meat, Fish, Poultry VS. Plants Fatty Acids – The body can manufacture saturated and monounsaturated fats, but not polyunsaturated fats (essential fatty acids). 9calories/gram Omega 3 & Omega 6 (polyunsaturated fats) Foods: peanut butter, salmon, walnuts & sunflower - corn oils

How Much Do We Need? Fatty Acids Continued - 11 – 17 grams of Omega – 1.6 grams of Omega 6 Vitamins – Essential vitamins: A, D, E, K, B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), B12 (cyanocobalamine), C, biotin, folic acid, niacin, and pantothenic acid Example of Vitamin Intake: – Vitamin A – 700 to 900 mcg – Vitamin C – 75 to 90 mg(1 mcg = milligrams) – B12 – 2.4 mcg m

How Much Do We Need? Minerals – – Examples: Calcium, Zinc, Iron, Sodium, etc milligrams daily of calcium 11 milligrams of Zinc 800 milligrams of Iron Fruits, vegetables, whole wheat, & nuts

Vegetarian Controversy Are vegetarians, vegans, & lactose intolerant individuals getting all of the daily essential requirements? – NO: Plants don’t compensate for meats Missing vitamins & minerals – YES: Different food sources Supplements

Big Questions Can everyone follow the same daily requirement plan? Weight/Height Age/Condition Purpose Can one type of food cover multiple required nutrients? Meats – Minerals, Proteins, & Fats Plants – Minerals & Carbohydrates

Why Does It Matter? Choices now affect health later Understand how our bodies use nutrients Understand which foods to choose for certain nutrients Educate others

Relation to Other Science Topics Cells – Making cells – A cell’s purpose Evolution – Diet changes (environment) Diseases – Prevention Ecology/Population/Community – Food diets VS Relationships – How we use and consume energy – What happens inside the human species

Recommendations(: Calculate daily essential requirements based on your height and weight Look/Read food labels Choose a variety of foods Make a goal to choose different foods each day that still provide the same essential nutrients

RESOURCES Biology: Science for Life, Third Edition diet/HQ01596/METHOD=print diet/HQ01596/METHOD=print nutrients.htm nutrients.htm requirements-of-essential-fatty-acids/ requirements-of-essential-fatty-acids/ ?publicationId=295 ?publicationId=295