1. Unit 4: Nutrition for Health
4.1 Nutrients and Energy

2. 6 Categories of Nutrients
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water

3. What nutrients do for you
Give you energy
Build and repair your body
Keep your body processes going

4. Getting Enough Nutrients
RDA’s (Recommended Dietary Allowances) –
Guidelines based on age and gender
Daily Values – daily nutrient levels that consumers can use as a quick reference
Getting too few nutrients will lead to:
Nutrient deficiency – shortage of a nutrient
Poor health or lack of energy
Malnutrition – not getting enough nutrients usually due to a food shortage
Getting too many nutrients will lead to:
Organ damage
obesity

5. Energy and Calories Calories – unit used to measure energy
½ of your total calories should come from carbohydrates
No more than 30% should come from fats
12-15 percent should come from proteins
Human body uses 1200 calories or more a day for all of the basic living processes
Basal Metabolic Rate (BMR) – amount of energy used for everyday body functions (if you stayed in bed all day)

6. Physical activity will use calories
The more physically active you are the more calories you burn

7. Number of calories needed based on activity level
Inactive women/older adults – 1600 calories
Children, teen girls, active women, inactive men – 2200 calories
Pregnant women
Teen boys, active men, very active women

8. Homework Go to computer lab to identify your BMR Use website:

9. “The body’s chief source of energy”
4.2 Carbohydrates
“The body’s chief source of energy”

10. Sugars including monosaccharides and disaccharides
Simple Carbohydrates
Sugars including monosaccharides and disaccharides
Monosaccharides – simplest form of sugar molecules
Cannot be broken down into a simple sugar

11. Disaccharides can be broken down into two monosaccharide molecules
Sources: sugars, syrups, candies, jams, jellies, pastries, dried fruits

12. Complex carbohydrates
Sugars including polysaccharides – can be broken down into more than two monosaccharide molecules (many molecules)
Sources – cereal grains, legumes, pasta products, breads, crackers, potatoes, squash, corn

14. Function of Carbohydrates
Furnish body with energy
Help body digest fats
Carbohydrates make food more palatable (agreeable to your stomach)
Allow body to use proteins for growth and maintenance instead of energy

15. Fiber If rich in fiber may prevent cancer
Most foods high in complex carbohydrates are good fiber sources
Dietary fiber is plant material that can’t be digested
Helps digestive tract work properly
If rich in fiber may prevent cancer

16. Deficiency (not enough carbohydrates consumed) – lack of energy
Excess (too many carbohydrates) – can lead to weight gain

17. Fats

18. Fats are essential to health
Fat is a food and a nutrient
Fat– gives meals flavor and texture
Nutrient – supplies energy and other important tasks

19. Fatty Acids – chemical chains containing carbon, hydrogen, and oxygen
Types of Fat
Fatty Acids – chemical chains containing carbon, hydrogen, and oxygen
Different types of fatty acids contain different amounts of hydrogen

20. Saturated fatty acids – fatty acids that have as many hydrogen atoms as they can hold
Solid at room temperature
Examples: butter, margarine, fat in meat, poultry, dairy products

21. Unsaturated fatty acids – fatty acids that have fewer hydrogen atoms than they can hold
May be monounsaturated or polyunsaturated
Liquid at room temperature
Hydrogenation (adding hydrogen atoms) can make unsaturated fats solid
Examples: vegetable oils, nuts

22. Monounsaturated fatty acids – missing one hydrogen atom
Polyunsaturated fatty acids – missing two or more hydrogen atoms

23. Cholesterol – fatlike substance found in every cell in the body
Functions
Part of skin tissue
Aids in transport of essential fatty acids
Produces hormones

24. Body makes all the cholesterol you need!
Found only in animal products – meat, fish, egg yolks, dairy products
High cholesterol = heart problems

26. Carry fat-soluble vitamins
Functions of fat
Fats protect internal organs from injury and insulate the body from shock and temperature change
Carry fat-soluble vitamins
If you don’t consumer fat your body can’t use vitamins A,D,E,K

27. Sources Visible – butter, margarine, marbling in meat
Invisible – eggs, whipped cream, baked products

28. Deficiency – loss of weight and energy
Excess
Weight problems
Heart disease
Cancer

29. No more than 10% of your total calories should come from saturated fat
Final Thoughts on Fats
No more than 30% of your total calories in your daily diet come from fat
No more than 10% of your total calories should come from saturated fat
Cholesterol should be less than 300 mg a day

30. Proteins

31. Proteins are a chemical compound found in every body cell
Made of small units called amino acids
22 amino acids
8 essential amino acids – must be supplied in the food you eat

32. Complete proteins Incomplete proteins
Contain all eight essential amino acids
Support growth and normal maintenance of body tissues
Found in animal foods
Incomplete proteins
Missing one or more of the essential amino acids
Found in plant foods (nuts)

34. Aids in the formation of enzymes, hormones, and antibodies
Functions of Proteins
Provide amino acids which the body needs for growth, maintenance, and repair of tissues
Aids in the formation of enzymes, hormones, and antibodies
Provides energy

35. Eggs Dried beans and peas nuts Lean red meats Poultry Fish
Sources
Lean red meats
Poultry
Fish
Milk products
Eggs
Dried beans and peas
nuts

36. Deficiency Excess Tiredness Loss of weight Lack of energy
Lack of protein in children may stunt growth
Excess
Too much is converted into fat