1. Nutrition Notes

2. Nutrients Life- sustaining chemical substances
Nourish and promote the growth of the human body
No one food contains all of the nutrients

3. Vitamins Organic chemical mixtures found in many types of food.
Help carbohydrates, proteins, fats, and minerals work properly.

4. 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.

5. 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.

6. 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

7. 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.

8. 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)

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. Where do you get your protein from?
=Tc8TrchWeO0

16. Food Label

19. 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.

20. 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

21. 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.

22. The Nutrients: How Much?
Limit These Nutrients
Get Enough of These

23. 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

24. 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

25. 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

26. 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