1. Nutrition Unit

2. Definitions
Nutrition – Eating foods the body needs to grow, develop, and work properly.
Nutrients- The substances in food our body needs to function properly.
Diet – The food and drink we regularly choose to consume (dietary habits).
Digestion-The breaking down of the foods we eat into a form the body can use.
RDA-(Recommended Dietary Allowance) How much of a certain nutrient you need each day.
Fiber- The indigestible part of foods we eat. Found in fruits, vegetables and grains.

3. Factors That Influence Your Diet…
Geography
Family/culture
Convenience/fast foods
Cost
Advertising
Friends
Personal Taste
Local Products
Traditions
“Today”
Budget
Big Money
Peer Pressure (lunch)
Preferences

4. Nutrients Your body uses some nutrients...
To keep your body healthy.
For energy.
Your body can make some of the nutrients it needs, but MOST come form the foods you eat.
There are 6 main categories of nutrients:
Carbohydrates , Proteins, Fats , Vitamins , Minerals , and Water

5. 1. Carbohydrates The body’s main source of energy. 4 calories / 1 gram
Two types:
1.Simple Carbohydrates- Easy to digest. Quick energy source
Fructose = Fruit
Lactose = Milk
Maltose = Grain
Sucrose = Table Sugar
2.Complex Carbohydrates (starches)-
Breads, pastas, rice, potatoes, nuts, vegetables, legumes.
RDA: 40 to 45 % daily caloric intake.

6. 2. Proteins 1.Animal Sources (Complete Proteins- contain all 22)
They help build, repair, and maintain all the body tissues.
4 calories / 1 gram
Made of chains of building blocks called amino acids.
22 different amino acids, your body can ONLY make 8 on its own.
2 main sources:
1.Animal Sources (Complete Proteins- contain all 22)
Fish, Meat, Poultry, Eggs, Milk, Cheese.
2.Plant Sources (Incomplete Proteins)
Beans, Legumes, Seeds, Nuts (soy), tofu.

7. 2-b. Proteins Main Function: Vital to build and repair body cells.
In enzymes proteins control rate of biochemical reactions in cell body.
In hormones proteins regulate reactions.
In antibodies proteins help identify and destroy bacteria and viruses.
RDA: 40 to 45 % daily caloric intake.

8. 3. Fats
Are a great source of energy and essential for vital body functions.
Are very important but only needed in small amounts. Diets containing too much fat are linked to weight gain and heart disease.
9 calories / 1 gram
Fats help to…
Insulate the body.
Cushion the bodies organs.
Carry fat-soluble vitamins.
Promote healthy skin and normal growth.

9. 3b. Fats/cholesterol-2 types
1.Saturated Fats (LDL)-bad cholesterol
Tend to be solid at room temperature, Found in meats and dairy products.
2.Unsaturated Fats (HDL)-good cholesterol
Found in vegetables and some fish.
Liquid at room temperature.
RDA: 10 to 15 % daily caloric intake.

10. 4. Vitamins
Help keep your body healthy and control body functions, but do NOT provide energy.
Control many vital body processes. Work with minerals.
Vitamins can be found in fresh vegetables, fruits, nuts, and dairy products.
Many people take vitamins in the form of a pill, this is ok. However, the best way to get your vitamins is by eating a variety of fruits a vegetables.

11. 4b. Vitamins-2 types 1.Water-Soluble Vitamins 2.Fat-Soluble Vitamins
Dissolve in water (excess is excreted in urine).
Easily digested.
Not stored in body tissues, you need to get them everyday.
You can decrease vitamin loss by…
Cooking fruits and vegetables quickly.
Steaming or using small amounts of water.
Covering food during cooking.
Using leftover fluid in soups and stews.
2.Fat-Soluble Vitamins
Absorbed and transported by fat.
Excess stored in fatty tissue.
Excess can have toxic effects.

12. What It Does For Your Body
4c. Vitamins
Name
What It Does For Your Body
Where You Can Get It
Vitamin A
Necessary for healthy hair.
Carrots, Sweet Potatoes, Squash.
Vitamin B-12
Aids in concentration, memory, and balance.
Fish, Milk, Eggs, Meat, Poultry.
Vitamin C
Helps your body fight germs that cause illness.
Orange Juice, Broccoli, Papaya.

13. 5. Minerals Are essential for good health.
Are very important, but only needed in small quantities.
Are inorganic substances that the body can NOT make.
Electrolytes – Sodium, Chloride, and Potassium
Lost through perspiration / must replenish.
They become electrically charged when in body fluids.
Electrolyte balance requires that the intake of water and electrolytes is equal to the amounts of water and electrolytes eliminated from the body.

14. What It Does For Your Body
5b. Minerals
Name Of The Mineral
What It Does For Your Body
Where You Can Get It
Calcium
Necessary for healthy and strong bones.
Milk, Cheese, Yogurt, Sardines.
Iron
Necessary for your blood to deliver oxygen to your cells, prevents tiredness.
Tofu, Spinach, Red Meat, Black eyed Peas.

15. 6. Water Is the most essential nutrient.
You can not survive more than a few days without water.
Your body is almost 70% water.
What water does for you…
Carries nutrients and waste products throughout your body cells.
Helps regulate body temperature.
Coolant (Perspiration/Sweat)
Fills the spaces between cells which are made mostly of water.
Helps lubricate your joints.

16. 6b. Water You should drink 8 to 10 glasses of water per day.
Many foods also contain water…
Fruits, Vegetables, Milk (75% water)
Poultry and Meat (50 to 60 % water)
Grain Products (5 to 35% water)
Lack of water can lead to…
A poor functioning body.
Dehydration, the drying out of the body.
Fainting.
Death (Extreme Cases).