1. Introduction to Nutrition

2. What is Nutrition? Study of how our bodies uses food.
Nutrients are food that your body needs to function.
Some nutrients can be made by body
Other nutrients must be consumed
Diet- pattern of eating

3. Why Do We Eat? Meet nutritional needs. Satisfy appetite.
Supply the body with energy.
What is hunger?
What is appetite?

4. Influence on Food 5 factors influence choice on food
Personal Preferences
Cultural Background
Time & Convenience
Friends
Media

5. Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water
Substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water

6. Foods Supply Energy
Metabolism- body breaks down food to release energy.
Calories- amount of energy released.
180 Calories
375 Calories
375 Calories
375 Calories

7. Carbohydrates Made of carbon, hydrogen, oxygen
Recommend 45-64% of daily intake be from Carbs.
Complex Carbs- try for whole grain

8. Carbohydrates Simple Carbs Complex Carbs 2 types of complex carbs
Aka “Sugars”
Occur naturally in fruits, milk, vegetables
Glucose is major provider of energy
Complex Carbs
Sugars linked together
2 types of complex carbs
Starches
Broken into sugars
Fiber
Not absorbed into blood
Helps prevent constipation
Lower colon cancer risk
Lower Heart Disease

9. Fats Made of carbon, hydrogen, and oxygen in different proportions.
Recommend 20-30% of daily intake from fats.
Functions:
Supply energy
Form cells
Maintain body temperature
Protect nerves

10. Fats Unsaturated Fats Saturated Fats
Usually liquid at room temperature.
Vegetable oil, nuts, seeds
Increase HDL
Two categories
Monounsaturated
Polyunsaturated
Can help fight heart disease
Solid at room temperature.
Limit to 10% of calories
Increase LDL
Animal fat
Lard and dairy products
Too much lead to heart disease

11. Fats Cholesterol Trans fat
fatlike substance that is found only in animal products.
Trans fat
manufacturers add hydrogen to the fat molecules in vegetable oils

12. Protein Made of nitrogen, oxygen, hydrogen, carbon Functions:
Energy supply
Growth & repair
Daily recommendation is 10-35%.

13. Protein Made from amino acids Body needs 20 amino acids
Complete Protein
Incomplete Protein
From Animals
Meat, fish
Contain all 9 essential amino acids
From Plants
Beans
Lacks one or more of essential amino acids
Made from amino acids
Body needs 20 amino acids
Your body makes 11
Must consume 9 (essential amino acids)

14. Vitamins, Minerals, & Water
Nutrients
Vitamins, Minerals, & Water

15. What are Vitamins?
Made by living things, are required only in small amounts, and that assist many chemical reactions in the body
Some vitamins your body makes
Others must be consumed
Two categories of vitamins

16. Water Soluble Vitamins
Fat-Soluble Vitamins
Water Soluble Vitamins
B, C
Fruits and vegetables
Cannot be stored in body
A, D, E, K
Vegetable oils, eggs, vegetables
Can be stored in body
Antioxidants- protect cells from aging process.
- Vitamins C and E

17. Vitamins A Liver, eggs Maintains healthy skin D Milk, sun
Maintains bones E
Whole Grains
Maintenance of RBC K
Green, leafy vegetables
Blood clotting

18. What are Minerals? Nutrients that occur naturally in rocks and soil
Only required in small amounts
Need 7 minerals in significant amounts
Potassium - Calcium
Magnesium - Sodium
Phosphorus - Sulfur
Chlorine

19. Major Minerals Calcium Sodium Blood clotting
Function & Maintenance of bones
Milk, dairy, broccoli, tofu.
Table salt, canned soup, frozen pizza
Important for water balance
Too much can cause high blood pressure

20. Water 65% of your body is water.
Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in a water solution.

21. Water Water Vs. Sports Drink
2 cups of fluid before exercise
Do not need sports drink if 60 minutes or less
Helps maintain homeostasis
steady state inside your body
Become overheated, you sweat
Helps prevent dehydration
Females 8 cups of water
Males 10 cups of water

22. Dietary Guidelines for Americans
Provide information on how to make smart food choices
Balance food intake with physical activity
Get the most nutrition out of the calories you consume
Choose Nutrient-dense foods
Handle food safely
Dietary Guidelines