1. Why do we eat & Nutrition and Nutrients
Chapter 15.1
Why do we eat &
Nutrition and Nutrients

2. Why do we eat? Physical Needs:
Nutrients—chemicals found in food, the body needs to function properly.
Nutrition—study of foods and the way your body uses them.

3. Why do we eat?, cont. Psychological Needs:
Security—knowing your basic needs are met.
Sense of belonging —hospitality, being together as a family.
Enjoyment—learning how to cook or going out for a meal.
Self-esteem—satisfaction gained when cooking.

4. Influences on Food Choices
Social Influences:
Culture—shared customs, traditions, beliefs
Family—tied to culture
Friends—friends help us choose what to eat
Media—TV ads for Food trigger what we eat

5. Influences on Food Choices
Resources: objects or qualities that help us reach a goal
Time, money, knowledge, abilities
Technology--equipment
Food Supply—what fresh food is available for us.

6. Influences on Food Choices
Personal Influences:
Your Lifestyle—our way of life
Values and Priorities—home cooked meals or eating out
Emotions—we eat when we are sad
--we eat when we celebrate

7. Nutrients There are 50 known nutrients
we divide them into 6 major nutrient groups:
proteins (contain calories)
carbohydrates (contain calories)
fats (contain calories)
minerals
vitamins
water

8. Carbohydrates Function: Main source of energy Types:
Complex carbohydrates – starches
Sources: cereals, breads, vegetables
Simple carbohydrates – sugars
Sources: sugars, syrup, molasses, honey
Fiber – a kind of complex carb
No energy supplied but needed for digestion and elimination
Sources: fresh fruits and vegetables, whole grains

9. Proteins Function: Build and repair body tissues
Made from small chemical units called amino acids
there are 22 amino acids
all are made by the body except for 9 (known as essential)

10. Proteins cont. Types Complete - found in animal sources
Sources: meat, poultry and fish
Incomplete - found in plant sources
Sources: whole grains, nuts, and dry beans.

11. Fats
Function: Helps body digest food, keep body temp. normal, and store and use fat-soluble vitamins, protect vital organs
Sources: butter, margarine, lard, oils, meats, fish, nuts/seeds

12. Types of Fats Saturated fats: solid at room temp.
Source: butter & lard
Unsaturated fats: liquid at room temp.
Source: oils
Trans Fats – turn liquid oils into solid – hydrogenation
Source: margarine
Cholesterol: fatty substance found in your cells.
Source: ONLY in animal sources

13. Cholesterol Friends with protein
Remember: liver naturally makes cholesterol, limit your intake in food sources
Two kinds of cholesterol:
HDL – good cholesterol, captures cholesterol and takes it to the liver
LDL – bad cholesterol, build up in the artery walls and cause clogs

14. Minerals
Function: Chemical substances your body needs to work properly.
Types
“Major” minerals— body needs large amounts.
Calcium, phosphorus, iron
“Trace” minerals-- body needs small amounts.
Zinc, iodine, fluorine
“Electrolytes” – work to balance fluid levels
Sodium, Potassium, Chloride

15. Minerals Calcium (major) Phosphorus (major)
most abundant mineral in the body
provides strong bones and teeth
Osteoporosis – severe shortage of calcium
sources: milk and milk products, leafy grn veg
Phosphorus (major)
Second most abundant mineral
helps bones and teeth form
found in dairy products

16. Minerals Magnesium (major) Iron (major)
Helps build red blood cells and to carry oxygen
sources: red meats, liver
deficiency results in anemia—fatigue, pale skin, poor ability to resist infections
anemia affects 1/4 of American population, mostly teenage girls
Magnesium (major)
Build bones, nerves and muscular system, proper heart function
Sources: whole grains, dark green leafy veggies, nuts/seeds

17. Minerals Fluorine (trace) Iodine (trace) prevent tooth decay
Toothpaste, tap water
Iodine (trace)
makes thyroid gland work correctly
Lowers risk for goiter
found in iodized salt and saltwater seafood

18. Minerals Zinc (trace) Sodium (electrolyte)
Helps the immune system work properly and helps wounds heal.
Helps the body to digest iron
Too little will stunt your growth
Sources: protein foods
Sodium (electrolyte)
Works together with chlorine and potassium.
Helps maintain balance of fluids in the body.
Sources: table salt, packaged foods, cheese

19. Minerals Potassium (electrolyte)
Helps to balance fluid levels while working with water, sodium and chloride
Sources: found in bananas, oranges, dried fruits, peanut butter

20. Vitamins
Function: to keep the body healthy and assist with the use of minerals
Needed in small amounts in the body
Vitamin supplements are not always absorbed by the body, eat a variety of foods instead
Two types:
Fat soluble – absorb and transported by fat
Water soluble – absorb and transported by water

21. Vitamins Vitamin A (fat soluble) Vitamin K (fat soluble)
needed for good vision
sources: dark green or deep yellow vegetables (carrots), liver, egg yolks
Carotene: orange pigment from foods that the body can convert to Vitamin A
Vitamin K (fat soluble)
helps blood to clot
Sources: dark green leafy vegetables

22. Vitamins Vitamin D (fat soluble) Vitamin E (fat soluble)
“Sunshine Vitamin”
helps body use calcium and phosphorus to build strong bones and teeth
Helps prevent rickets – softening of bones
sources: fortified milk, sun
Vitamin E (fat soluble)
makes red blood cells and keeps body strong
sources: milk, egg yolk

23. Vitamins B-Vitamins (water soluble)
group of vitamins important for nerve and brain tissue to develop and function well

24. B-Vitamins Thiamin (B1) Riboflavin (B2) B-6
Promotes normal appetite and digestion.
Deficiency causes Beriberi. – glucose digestion
Sources: Pork
Riboflavin (B2)
Helps cells use oxygen.
Sources: Milk products
B-6
Helps control metabolism and blood sugar
Shortage has been linked to depression and high blood pressure
Sources: meats and whole grains, vegetables, bananas, nuts

25. B-Vitamins Niacin (B3) Folate- (folic acid) – (B9) Vitamin B-12
Keeps nervous system healthy.
Deficiency causes Pellagra.
Source: Whole grain products
Folate- (folic acid) – (B9)
Important in the development of the spine and brain in unborn babies.
Source: whole grain products
Vitamin B-12
Helps body make red blood cells and protects nerves.
Source: fish, shellfish, poultry, eggs, milk products

26. Vitamins Vitamin C (ascorbic acid) – water soluble
Function: fights infection, heals wounds and cuts
good sources--citrus fruits, dark green leafy vegetables, strawberries, tomatoes

27. Phytochemicals
Substances that plants produce naturally to protect themselves from harm
Give many foods their color
Help prevent cancers and heart disease
Examples: Lycopene, carotene

28. Water Makes up 2/3 of your total body weight
Carries nutrients to cells
regulates body temperature
Moistens nasal passages
basic material of blood, is in all cells
should have 8-12 glasses of water a day
Dehydration – extreme lack of water