1. Nutrition

2. Calorie (kilocalorie)
Nutrition
The process by which the body takes in and uses food
Calorie (kilocalorie)
measurement of energy from food
Units of heat that measure the energy used by the body and the energy that food supplies to the body
Fuels everything you do

3. Nutrients
Substances in food that your body needs to grow, to repair itself, and to use for energy

4. Influences
Hunger
Natural physical drive that protects us from starvation
When your stomach is empty it contracts which stimulates nerves.
These nerves signal your brain that your body needs food
When you eat the walls of your stomach are stretched and nerves are not stimulated

5. Family, friends, and peers Culture
Appetite-
A desire, rather than a need, to eat
After smelling pizza cooking or freshly baked bread
Emotions
Eating b/c bored or upset
Family, friends, and peers
Culture

6. Convenience and cost
Advertising

7. Six essential nutrients Carbohydrates
Starches and sugars present in foods
Made up of carbon, oxygen, and hydrogen
Preferred source of energy
4 calories per gram
60% of calories should be from carbs (complex)
Simple carbohydrates- sugars
Fructose and sucrose- refined to make table sugar

8. Complex carbohydrates- starches – grains, seeds, nuts, and others
Body must break them down into simple sugars before using as energy

9. Role of Carbohydrates
Body converts carbs. into glucose- sugar, source of energy
Glucose not use right away is stored as glycogen in liver and muscles
When more energy is needed the body converts the glycogen back to glucose and use it
If you take in more carbs than your body can use or store as glycogen your body converts and stores it as fat
Avoid taking in excess carbohydrates

10. Fiber
An indigestible complex carbohydrate found in some vegetables, fruits, and grains
Not used as energy
Helps waste move through GI tract
20-35 grams of fiber a day

11. There are two types of fiber: soluble and insoluble.
Insoluble fiber, as the name implies, does not dissolve in water because it contains high amount of cellulose.
Insoluble fiber can be found in the bran of grains, the pulp of fruit and the skin of vegetables.
Soluble fiber is the type of fiber that dissolves in water.
It can be found in a variety of fruits and vegetables such as apples, oatmeal and oat bran, rye flour, and dried beans.

12. Although they share some common characteristics such as being partially digested in the stomach and intestines and have few calories, each type of fiber has its own specific health benefits.
Insoluble fiber speeds up the transit of foods through the digestive system and adds bulk to the stools, therefore, it is the type of fiber that helps treatconstipation or diarrhea and prevents colon cancer.
On the other hand, only soluble fiber can lower blood cholesterol levels. This type of fiber works by attaching itself to the cholesterol so that it can be eliminated from the body.
This prevents cholesterol from recirculating and being reabsorbed into the bloodstream.
In 2003, the World Health Organization released a new report specifically outlining the link of a healthy diet rich in high-fiber plant foods to preventing cancer.

13. Proteins Nutrients that help build and maintain body cells and tissues
Made of long chains of amino acids
Your body can actually make some amino acids but not all

14. Protein supplies amino acids to build and maintain healthy body tissue.
There are 20 amino acids considered essential because the body must have all of them in the right amounts to function properly.
Twelve of these are manufactured in the body but the other eight amino acids must be provided by the diet.
Foods from animal sources such as milk or eggs often contain all these essential amino acids while a variety of plant products must be taken together to provide all these necessary protein components.

15. Complete protein- contains all 9 of essential amino acids- animal products
Incomplete protein- lacks one or more essential amino acids- beans, peas, nuts

16. Role of Proteins
Build new cells, especially during infancy, childhood, adolescence, puberty, and pregnancy
Body replaces damaged or worn our cells by making new cells with proteins
Body uses proteins to make enzymes, hormones, and antibodies
Excess stored as fat for energy
4 calories per gram

17. Fats A type of lipid- fatty substance that does not dissolve in water
9 calories per gram
Provide twice the energy of carbs and protein
Saturated fat (fatty acid) is fats that are solid at room temperature
Molecules hold more hydrogen
Animal fats and tropical oils
Associated with heart disease

18. Unsaturated fats (fatty acids)- vegetable fats- olive and canola oil
has at least one unsaturated bond
Liquids at room temp
Associated with reduced risk of heart disease

19. The role of fats Source of stored energy
Transport vitamins in the blood
A, D, and K
Linoleic acid- essential fatty acid- needed for growth and healthy skin
Flavor
Help satisfy hunger- b/c they take longer to digest

20. Foods high in fat are high in calories
Excess amount increases risk of unhealthy weight gain and obesity
Only 20-30% of calories should be from fat

21. Role of Cholesterol Waxy lipid-like substance
Body uses produces a small amount
Small amounts are used for making cell membranes, nerve tissue, hormones, vitamin D, and bile
Excess blood cholesterol is deposited in arteries
High intake of saturated fats linked to high cholesterol

22. Vitamins
Compounds that help regulate many vital body process, including digestion, absorption, and metabolism
Water soluble vitamins can dissolve in water and easily pass into blood during digestion
Body doesn’t store these so we need eat them on a daily basis

23. Vitamin C- from citrus fruits, other fruits and vegetables
Protect against infections
Heal wounds

24. B1 B2 Thiamine Whole grain and enriched cereals
Converts glucose to energy or fat B2
Riboflavin
Milk, cheese, spinach, beef
Essential for producing energy from carbs, protein, fats

25. Niacin B6 Milk, eggs, poultry, beef, whole grains
Helps in energy production
Needed to utilize carbs B6
Wheat bran, meat, whole grains, fish
Essential for amino acid and carbs metabolism

26. Folic Acid B12 Nuts, orange juice, Production of genetic material
Animal products
Production of red blood cells

27. Fat soluble vitamins are absorbed, stored in fat, liver, and kidneys, and transported by fat
Excess buildup can be toxic A
Milk, green vegetables
Maintain skin tissue D
Milk, produced in skin exposed to sun
Use of calcium and phosphorus

28. E K Vegetable oil, some fruit Help in oxygen transport
Spinach, broccoli
Essential for blood clotting

29. Minerals
Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital process
Calcium
Dairy products, leafy vegetables
Bones and teeth

30. Phosphorus Magnesium Iron Dairy products
Gives rigidity to bones and teeth
Magnesium
Whole grains
Muscle contraction
Iron
Meat shellfish
Transporting oxygen in blood

31. Water Transports nutrients Carries waste
Lubricates joints and mucous membranes
Swallow, digest, and absorb food
Eliminate waste
Maintain normal body temperature- perspiration

32. Drinks and food contain water
Milk, juice, fruit, vegetables
Beverages with caffeine increase urination
Not good choices to get daily need of water