1. Nutrition
Lecture 1

2. Nutrition:
Nutrients: The substances in food that your body needs to function properly
You use nutrients to keep your body healthy
You use them for energy
Most nutrients come from what you eat

3. How We Use Nutrients:
Some we use for energy for:
Growth
Maintenance
Repair
Maintain body function
Essential Nutrients: Nutrients you must get from food (what we don’t make ourselves).
6 classes of essential nutrients

4. Terminology:
Calories: the amount of energy that your body gets from food.
Healthy calorie amounts depend on age, gender, and activity levels.
Metabolism: the process of converting the energy from food into energy your body can use.

5. Essential Nutrients: Carbohydrates: Your bodies main source of energy
It’s a chemical composed of one or more simple sugars.
Two Basic types:
Simple: table sugar. Easy to digest and give your body fast energy. (15% or less of total consumption)
Complex: Most of your carbs should be complex. Made of many sugar molecules. Harder to digest and give your body slow energy. Bread, Pasta, Veggies, Fiber.

6. Essential Nutrients: Fats: Energy storage nutrients
Help the body store vitamins
Needed in small amounts
Saturated Fats:
Solid at room temperature
Mostly animal products
Unsaturated fats:
Liquid at room temperature
Mostly from plants or fish
30% or less of daily calories should be from fat.

7. Essential Nutrients: Proteins: Building blocks for your body
They build/repair tissue
Provide energy but less than carbohydrates
Meat, poultry, eggs, milk, cheese, beans, nuts, tofu
Your body breaks proteins down to amino acids (you actually make 11 of the 20 yourself).
The other 9 are called Essential amino acids because we don’t make them.
Complete proteins: foods with all 9 essential A.A.
Incomplete: foods that don’t contain all 9 essential A.A.
Essential Nutrients:

8. Essential Nutrients: Vitamins: Help to keep your body healthy
Organic compounds that control body functions
Growth, repair of cells
You only need a small amount
Found in veggies, fruits, nuts, and dairy
2 types:
Fat Soluble-dissolve in blood (A, D, K, E). Extra is stored
Water soluble-dissolve in water (C & B). Extra is waste

9. Essential Nutrients: Minerals:
Help to regulate the activities of cells
You need 25
Present in plants and animals
Needed in small amounts
Examples:
Calcium builds bones.
Phosphorus: builds teeth and bones
Magnesium: aids in breaking down glucose and protein
Sodium: regulates water balance

10. Essential Nutrients: Water Body is almost 70% water
Water carries waste
Regulates temperature
Cells are mostly water
Water surrounds joints
Dehydration: when your body dries out due to a lack of water
Most fresh foods provide a lot of water
You can lose 2-3 quarts through breathing, talking, blinking, sweating, and going to the bathroom

11. Food Groups:
If you eat a variety of foods from each of these groups, your body will receive all the nutrients it needs to function.
Food Groups and Nutrients Groups are DIFFERENT!

12. Food Groups:
Dairy:
Sources that often come from animals: milk, cheese, yogurt.
Contains: fat, minerals, carbohydrates, protein, and vitamins
 Dietary Guidelines for Americans recommend that individuals ages 9 and older consume three servings of milk, cheese or yogurt each day; One serving of milk is one 8-ounce cup.

13. Food Groups: Grains Whole & Refined
Whole=full kernel
Refined=processed
Rice, pasta, cereal, oatmeal, tortillas
What nutrient do “grains” fall under?
Is this misleading?

14. Food Groups: Protein Animals-cow, pig, chicken, fish
Beans, tofu, nuts, seeds
Leaner meats are recommended
Serving sizes vary with what product you eat.
Contains protein

15. Food Groups: Vegetables: Any vegetable or 100% vegetable juice counts
Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
Contains: minerals, water, vitamins, fiber (carbs)

16. Food Groups: Fruits: Any fruit or 100% juice counts
Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
Contains: minerals, water, vitamins, fiber & simple sugars (carbs)

17. Making Good Choices: Food choices: Eat 3 meals a day
Limit simple sugars
Get a balanced meal
Eat a variety of foods
Read food labels
Limit trans fat and fatty meats
Eat 3 meals a day
Healthy snacks are ok between meals
Eat at regular intervals
Consume enough calories recommended for your age, gender, and activity levels.

18. Lecture 2: How we digest food
Digestion
Lecture 2: How we digest food

19. Food from Energy
Digestive System: group of organs that physically and chemically break down food
Takes place in the mouth, stomach, and intestine

20. Journey of Food: Chewing: makes food particles smaller
Food mixes with saliva which breaks sugars down
Food is swallowed
Food passes to your stomach
Food mixes with acid and stomach churns the food to mix it

21. Journey of Food (continued):
After a few hours the food enters the small intestine (SI) where chemical digestion/absorption happens
SI contracts to move the food down
Liver, gallbladder, and pancreas release chemicals to the SI to aid digestion
Food goes to large intestine as waste product and then leaves your body