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Nutrition Notes
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Nutrients Life- sustaining chemical substances
Nourish and promote the growth of the human body No one food contains all of the nutrients
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Vitamins Organic chemical mixtures found in many types of food.
Help carbohydrates, proteins, fats, and minerals work properly.
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Vitamins Mix only with fat
Fat Soluble Water Soluble Mix only with fat Vitamin A - strong bones, teeth, good vision, & healthy skin and hair. Vitamin D - strong bones & teeth & produced in skin exposed to sun. Vitamin’s E & K - assist in many body processes. Mix only with water Cannot be stored in the body; must be eaten everyday. Vitamin C - helps you build & maintain a healthy body, fight infection & heal wounds. Vitamin B - helps your body get energy from carbohydrates & helps keep nerves & muscles healthy.
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Minerals Minerals are naturally occurring solid inorganic chemical substances building bones, tissues, & other compounds. Body uses minerals for many processes Minerals become part of the human body – cells, fluids , muscles & bones. Calcium & phosphorus- work together with vitamins A & D to help you build strong bones and teeth. Iron – works with protein to make sure that your red blood cells carry oxygen to all parts of your body.
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Water Essential for life!!!
The human body can only live a few days without water. It is recommended to drink 6 to 8 glasses of water per day. You naturally lose water everyday by breathing, sweating, and the waste your body produces. The body uses water as a solvent for nutrients and hormones. Is the transport mechanism for nutrients and ridding the body of waste; A lubricant in joints Facilitates food passage Regulates body temperature
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Fiber A mix of plant materials that do not break down during digestion. Your body cannot digest it, but it is needed for good health.
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Fiber cont. Soluble Insoluble
Soluble fiber helps lower cholesterol in blood. * Fruits * Dry beans * Vegetables * Grains & oats Insoluble fiber is needed for a healthy digestive system. (Whole grain products)
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Proteins Definition Amino Acids
Body uses to build new cells & replace or repair old ones Helps with growth and to fight disease Needed for growing & forming new tissue; Provide energy & regulating bodily processes The building blocks that combine to make different kinds of protein. You need a total of 22 amino acids. Your body makes 13, so you need to eat 9
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Proteins cont. Lack 1 or more essential amino acids.
Incomplete Proteins Complete Proteins Lack 1 or more essential amino acids. Found in Plant Sources IP + IP = CP + = CP Contains all essential amino acids Animal Sources
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Carbohydrates Body’s main source of energy to move, perform work, & live Starches & sugars Helps you use protein & fat efficiency Where do they come from: Grain group mostly Fruits Vegetables Sugars
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Carbohydrates cont. Simple Carbohydrates Complex Carbohydrates Sugars
Naturally found in foods like fruits, vegetables, & milk Added to candy, chips, soda, etc. Starches Naturally found in vegetables & grains Examples: potatoes, corn, rice, breads, & cereals
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Fats Fats Fats, in moderation, are good for you.
They promote healthy skin, healthy cells, & other body functions. Store up energy and provide insulation from heat and cold Transport vitamins
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Fat cont. Cholesterol Hydrogenated Oil
Fat like substance that helps the body carry out many processes Your body makes ALL the cholesterol your body needs Only found in animal products Made by forcing hydrogen gas into oil at high pressure Oil has been converted to a different form chemically Hydrogenated Oils give foods a longer shelf life – meaning they will not spoil as quickly as untreated oil
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Where do you get your protein from?
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Food Label
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Lets you know where the nutrition information is. 2. Serving Size-Law
1. Title- Law Lets you know where the nutrition information is. 2. Serving Size-Law Similar food products have similar serving sizes so it’s easier to compare like food products. 3.Calories-Law How much energy you get from eating the food. 6. Daily Values - Law 4. Limit these nutrients- Law Shows how they fit into a 2,000 calorie diet. Top- need to not get too close to 100% except dietary fiber and bottom try to get to 100%. Limit these. Most people have too much of these. 5. Get Enough of these - Law Required by law Dietary Fiber, Vitamin A, Vitamin C, Iron, and Calcium. Anything else is optional. 7. Footnote Displays a 2,000 calorie diet and sometimes a 2,500.
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Example Single Serving %DV Double Serving Size 1 cup (228g) 2 cups (456g) Calories 250 500 Calories from Fat 110 220 Total Fat 12g 18% 24g 36% Trans Fat 1.5g 3g Saturated Fat 15% 6g 30% Cholesterol 30mg 10% 60mg 20% Sodium 470mg 940mg 40% Total Carbohydrate 31g 62g Dietary Fiber 0g 0% Sugars 5g 10g Protein Vitamin A 4% 8% Vitamin C 2% Calcium Iron The Serving Size
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Calories (and Calories from Fat)
General Guide to Calories 40 Calories is low 100 Calories is moderate 400 Calories or more is high Above based on a 2,000 calorie diet.
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The Nutrients: How Much?
Limit These Nutrients Get Enough of These
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Foods that are Exempt from Food Labels
Immediate consumption Ex. Hospitals, vending machines, and airplanes. Ready-to-eat foods Ex. bakeries, deli, and candy stores Some spices and foods that contain no significant amounts of nutrients
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Each serving size is one cup. Which one has more calcium
Each serving size is one cup. Which one has more calcium? Which has more calories and more saturated fat? Reduced Fat Milk Nonfat Milk
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Food Label Claims Calorie Free Less than 5 calories Low Calorie
40 calories or less Light or Lite 1/3 fewer calories or 50% less fat Light in Sodium 50% less sodium Fat Free Less than ½ gram fat Low Fat 3 grams or less fat Cholesterol Free Less than 2 milligrams cholesterol and 2 grams or less saturated fat
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Food Label Claims Low Cholesterol
20 milligrams or less cholesterol and 2 grams or less saturated fat Sodium Free Less than 5 milligrams sodium Very Low Sodium 35 milligrams or less sodium Low Sodium 140 milligrams or less sodium High Fiber 5 grams or more fiber
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