1. Chapter 7: Nutrition for Life Section 1: Carbohydrates, Fats, and Proteins Section 2: Vitamins, Minerals, and Water Section 3: Meeting Your Nutritional Needs Section 4: Choosing a Healthful Diet

2. Section 1: Carbohydrates, Fats, and Proteins Nutrition Science or study of food Way body uses food Way body uses food Study of how and why we make food choices Study of how and why we make food choicesNutrients Substances in food Provide energy Provide energy Help form body tissues Help form body tissues Necessary for life and Necessary for life and growth growth

3. Six Classes of Nutrients: Six classes of nutrients in food: 1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water Nutrients: Need right amount each day Need right amount each day Too little - weight loss, poor growth, death Too little - weight loss, poor growth, death To much food - weight gain To much food - weight gain Improper nutrition - short- term and long-term health consequence Improper nutrition - short- term and long-term health consequence

4. Food = Fuel for Your Body Food - fuel that runs body. Food - fuel that runs body. Nutrients that provide energy - carbohydrates, fats, and proteins (NOT vitamins, minerals, water) Nutrients that provide energy - carbohydrates, fats, and proteins (NOT vitamins, minerals, water) Energy in food measured in calories. Energy in food measured in calories. Metabolism - Chemical processes in body that breaks down and converts food to usable energy. Metabolism - Chemical processes in body that breaks down and converts food to usable energy.

5. Food Energy and Calories Energy in food measured in kilocalories (calories). Energy in food measured in kilocalories (calories). Kilocalorie is “the amount of energy needed to raise the temperature of 1 kilogram (a little more than 4 cups) of water 1 degree Celsius.” Kilocalorie is “the amount of energy needed to raise the temperature of 1 kilogram (a little more than 4 cups) of water 1 degree Celsius.” 1 gram of carbohydrate has 4 k/cal 1 gram of carbohydrate has 4 k/cal 1gram of protein has 1gram of protein has 4 k/cal 4 k/cal 1 gram of fat has 9 k/cal 1 gram of fat has 9 k/cal

6. Calories from Food A “balanced” diet of carbohydrate, protein and fat should consist of the following percentages of your total calories consumed each day: A “balanced” diet of carbohydrate, protein and fat should consist of the following percentages of your total calories consumed each day: Note: These percentages are for teens. Carbohydrates: 45-65 % Carbohydrates: 45-65 % Fats: 25-35 % Fats: 25-35 % Protein: 10-35 % Protein: 10-35 %

7. What do these foods have in common? Did you guess they are all carbohydrates? All foods that contain sugar or starch are carbohydrates.

8. Carbohydrates – Two Types Simple Carbohydrates (bad carbs) “Sugars” Small molecule, broken down and used quickly as fuel Include: Glucose (blood sugar) Glucose (blood sugar) Only form of sugar that the body can convert to usable energy Only form of sugar that the body can convert to usable energy Fructose Fructose found naturally in fruit and honey found naturally in fruit and honey Lactose – (milk sugar) Lactose – (milk sugar) made by animals made by animals found in dairy products found in dairy products Sucrose – (table sugar) Sucrose – (table sugar) found in candies found in candies Complex Carbohydrates Complex Carbohydrates (good carbs) “Starches” Larger sugar molecules, takes longer to be broken down and used by body Include: Starch – many glucose molecules linked together Starch – many glucose molecules linked together Glycogen – made in the body, stored in the muscles and livers Glycogen – made in the body, stored in the muscles and livers can be broken down to provide a quick source of glucose can be broken down to provide a quick source of glucose Fiber – made of many glucose molecules Fiber – made of many glucose molecules found in fruits and vegetables found in fruits and vegetables cannot be digested by humans cannot be digested by humans needed for healthy digestive system needed for healthy digestive system

9. “Sugars” – Simple Carbs Provides energy for cells in the form of glucose Provides energy for cells in the form of glucose All forms of sugar must be broken down into glucose before can be used by body for energy All forms of sugar must be broken down into glucose before can be used by body for energy Some found naturally in foods (milk, fruits, vegetables) Some found naturally in foods (milk, fruits, vegetables) Some sugars added to foods (candy, baked goods, cereals) Some sugars added to foods (candy, baked goods, cereals)

10. ‘Starches” – Complex Carbs Type of complex carbohydrate Type of complex carbohydrate Many sugar molecules hooked together Many sugar molecules hooked together Eaten in food and broken down into simple sugars then be used by body Eaten in food and broken down into simple sugars then be used by body Mostly in plant foods Mostly in plant foods Starchy vegetables - potatoes, legumes (beans and peas) grains (rice, corn, wheat) Starchy vegetables - potatoes, legumes (beans and peas) grains (rice, corn, wheat) Daily Recommendation – 45-65 % of calories in diet should come from carbohydrates. Daily Recommendation – 45-65 % of calories in diet should come from carbohydrates. Most of calories should come from complex carbohydrates Most of calories should come from complex carbohydrates

11. “Fiber” – Complex Carb Type of complex carbohydrate Type of complex carbohydrate Provides little energy Provides little energy Cannot be digested by humans Cannot be digested by humans Absolutely necessary for digestion – keeps Absolutely necessary for digestion – keeps colon healthy colon healthy Moves material through intestine preventing Moves material through intestine preventing constipation constipation Helps prevent colon cancer and heart disease Helps prevent colon cancer and heart disease Two Types of Fiber: Soluble Fiber – dissolves in water, holds water in intestine increasing volume of material in digestive tract, help protect from heart disease, traps bad cholesterol in food eaten (lowers blood cholesterol) Soluble Fiber – dissolves in water, holds water in intestine increasing volume of material in digestive tract, help protect from heart disease, traps bad cholesterol in food eaten (lowers blood cholesterol) Insoluble Fiber – adds bulk to feces, found in hard or stringy part of fruit, vegetables, legumes, whole grains Insoluble Fiber – adds bulk to feces, found in hard or stringy part of fruit, vegetables, legumes, whole grains

12. What do these foods have in common? If you were thinking they are all fats, you are correct. Question – are all dietary fats the same?

13. Fats (and oils) – “Lipids” Essential nutrient (our bodies need it to function properly) Essential nutrient (our bodies need it to function properly) Adds texture, flavor, aroma to food Adds texture, flavor, aroma to food Eating too much or the wrong kind - weight gain, heart disease, and cancer Eating too much or the wrong kind - weight gain, heart disease, and cancer Fats - large molecules called triglycerides Fats - large molecules called triglycerides

14. Facts About Fat (Lipids) Facts About Fat (Lipids) Essential nutrient. (We need it). Essential nutrient. (We need it). Provides energy, main form of energy storage in the body. Provides energy, main form of energy storage in the body. Too little - lead to deficiency Too little - lead to deficiency Too much - weight gain. Too much - weight gain. Too much of the “bad” kind of fat can raise blood cholesterol levels Too much of the “bad” kind of fat can raise blood cholesterol levels Provides warmth and cushion Provides warmth and cushion Needed to make regulatory hormones, coating on nerve cells Needed to make regulatory hormones, coating on nerve cells Add taste, texture to food, make us feel full. Add taste, texture to food, make us feel full.

15. Types of Lipids Saturated Fats Most saturated fats - solid at room temperature Most saturated fats - solid at room temperature Come from animal sources (meat, milk, ice cream, butter). Come from animal sources (meat, milk, ice cream, butter). Plant sources – oils are “hydrogenated” become solid at room temperature (margarine – made from corn oil) Plant sources – oils are “hydrogenated” become solid at room temperature (margarine – made from corn oil) Unsaturated Fats Come from plants Come from plants Tend to be liquid at room temperature Tend to be liquid at room temperature Examples – corn oil, safflower oil, olive oil, sesame oil Examples – corn oil, safflower oil, olive oil, sesame oil

16. Unsaturated Fats (Good Fats) Monounsaturated Fats Good fats – help lower risk of heart disease Found in olive oil, canola oil, and peanut oil Found in olive oil, canola oil, and peanut oil Polyunsaturated Fats Examples – corn oil, sunflower oil, soybean oil Examples – corn oil, sunflower oil, soybean oil Omega-3 oil found in fish and seafood is a polyunsaturated fat that can provide extra protection against heart disease Omega-3 oil found in fish and seafood is a polyunsaturated fat that can provide extra protection against heart disease

17. Dietary Fats and Lipids to Eat With Caution Transfats Unsaturated fats formed when vegetables oils are made into hard margarines Unsaturated fats formed when vegetables oils are made into hard margarines Labeled “hydrogenated vegetable oils” Labeled “hydrogenated vegetable oils” Increase the risk of heart disease Increase the risk of heart disease Make processed foods go “crunch” Make processed foods go “crunch”Cholesterol Necessary for certain body functions Necessary for certain body functions Our liver makes cholesterol Our liver makes cholesterol Found only in animals food sources – (meats, fish, poultry, milk and eggs), not in plants Found only in animals food sources – (meats, fish, poultry, milk and eggs), not in plants Stick to inside of arteries to form plaque Stick to inside of arteries to form plaque Increases chances of heart disease and stroke Increases chances of heart disease and stroke

18. Proteins What are your favorite protein rich foods?

19. Proteins Muscle, skin, hair, and nails made mostly of protein Muscle, skin, hair, and nails made mostly of protein Protein helps build new cells, repair existing ones Protein helps build new cells, repair existing ones Needed to form hormones, enzymes and antibodies Needed to form hormones, enzymes and antibodies If not used immediately as fuel - stored as fat If not used immediately as fuel - stored as fat Made up of long molecule chains called amino acids Made up of long molecule chains called amino acids 20 different amino acids in the body 20 different amino acids in the body All 20 needed to make new cells All 20 needed to make new cells 11 of the 20 can be made by the body (nonessential) 11 of the 20 can be made by the body (nonessential) 9 other amino acids must come from food (essential) 9 other amino acids must come from food (essential)

20. Complete and Incomplete Proteins Complete Proteins – foods that contain all 20 amino acids that are necessary to build and repair tissue Complete Proteins – foods that contain all 20 amino acids that are necessary to build and repair tissue Foods: Any animal source – (milk, eggs, fish, beef, chicken, (milk, eggs, fish, beef, chicken, cheese) cheese) Incomplete Proteins – foods that do not contain all 20 essential amino acids

21. Creating a complete protein from incomplete protein foods Combining different grains, legumes, nuts, fruits and vegetables will create a complete protein food that is low in fat. Combining different grains, legumes, nuts, fruits and vegetables will create a complete protein food that is low in fat. Examples: - bean and rice burrito Examples: - bean and rice burrito - peanut butter and jelly sandwich - peanut butter and jelly sandwich on whole wheat bread on whole wheat bread - mixed green salad with nuts, - mixed green salad with nuts, beans and vegetables beans and vegetables

22. Vitamins and Minerals Function of Dietary Vitamins and Minerals Help the body work properly Help the body work properly Build the immune system Build the immune system Support growth and development Support growth and development Help organs and cells work properly Help organs and cells work properly Build bones and teeth Build bones and teeth Assist body in using carbohydrates for energy Assist body in using carbohydrates for energy

23. Two Types of Vitamins Fat Soluble Vitamins Dissolve in fat Dissolve in fat Stored in fat tissue in body Stored in fat tissue in body Vitamins A, D, E, K Vitamins A, D, E, K Best food sources – dark green vegetables, whole grains, peas, nuts, beans Best food sources – dark green vegetables, whole grains, peas, nuts, beans Water Soluble Vitamins Dissolve in water Dissolve in water Not stored in body – urinated out if not used Not stored in body – urinated out if not used Vitamins B1, 2, 3, 5, 6, 12, folate (B9), Biotin (B7), C Vitamins B1, 2, 3, 5, 6, 12, folate (B9), Biotin (B7), C Best food sources – meat, grains, nuts, eggs, beans, fruits, vegetables Best food sources – meat, grains, nuts, eggs, beans, fruits, vegetables

24. Fat-Soluble Vitamins Vitamin / Foods That Have It Vitamin E – Vegetable oils, beans, peas, nuts, dark-green vegetables, whole grains Vitamin K – Leafy vegetables (spinach, kale, broccoli) also produced in intestine by bacteria What It Does Protects cell membranes from damage by connecting to “free radicals” in blood (extra oxygen atoms) that can cause damage to cells Protects cell membranes from damage by connecting to “free radicals” in blood (extra oxygen atoms) that can cause damage to cells Aids in blood clotting Aids in blood clotting

25. Water-Soluble Vitamins Not stored in body. Needed for release of energy from carbohydrates, fats and proteins. Vitamin / Foods that Have It B1, B2, B3, B5, B6, B12 –breads, cereals, beans, meat, dairy products, eggs, green vegetables Vitamin C- Citrus fruits, melons, strawberries, green vegetables, peppers What It Does Needed to produce energy from foods eaten, for metabolism and other important body functions Needed to produce energy from foods eaten, for metabolism and other important body functions Promotes healthy gums and teeth, aids wound healing, aids iron absorption, acts as antioxidant – protects body cells from damage Promotes healthy gums and teeth, aids wound healing, aids iron absorption, acts as antioxidant – protects body cells from damage

26. Minerals Needed for processes - enzyme activity, bone formation Needed for processes - enzyme activity, bone formation Needed in small amounts Needed in small amounts 20 essential for good health 20 essential for good health Taking a vitamin and mineral supplement can prevent nutrient deficiency (not having enough of a nutrient to maintain good health) Taking a vitamin and mineral supplement can prevent nutrient deficiency (not having enough of a nutrient to maintain good health) Best source for vitamins – FOOD, NOT VITAMIN PILL Best source for vitamins – FOOD, NOT VITAMIN PILL Calcium Calcium Chromium Chromium Copper Copper Fluoride Fluoride Iodine Iodine Iron Iron Magnesium Magnesium Potassium Potassium Phosphorus Phosphorus Selenium Selenium Sodium Sodium Sulfur Sulfur Zinc Zinc

27. Water Can only live few days without water Can only live few days without water Essential for all body functions Essential for all body functions Extra water cannot be stored in body – must take in water as it leaves your body (sweat, urine, feces, breathing) Extra water cannot be stored in body – must take in water as it leaves your body (sweat, urine, feces, breathing) Must take in at least 2.5 quarts per day to replace normal water loss Must take in at least 2.5 quarts per day to replace normal water loss Can get water from foods Can get water from foods About 80-90% of weight of fruits and vegetables is water About 80-90% of weight of fruits and vegetables is water Caffeine / alcoholic beverages causes body to excrete extra water Caffeine / alcoholic beverages causes body to excrete extra water Dehydration can cause thirst, headache, fatigue, loss of appetite, dry eyes and mouth, nausea, confusion and constipation Dehydration can cause thirst, headache, fatigue, loss of appetite, dry eyes and mouth, nausea, confusion and constipation When you sweat you lose water weight (not fat) When you sweat you lose water weight (not fat)