1. Nutrition Unit

2. Definitions Nutrition – Eating foods the body needs to grow, develop, and work properly. Nutrition – Eating foods the body needs to grow, develop, and work properly. Nutrients- The substances in food our body needs to function properly. Nutrients- The substances in food our body needs to function properly. Diet – The food and drink we regularly choose to consume (dietary habits). Diet – The food and drink we regularly choose to consume (dietary habits). Digestion-The breaking down of the foods we eat into a form the body can use. Digestion-The breaking down of the foods we eat into a form the body can use. RDA-(Recommended Dietary Allowance) How much of a certain nutrient you need each day. RDA-(Recommended Dietary Allowance) How much of a certain nutrient you need each day. Fiber- The indigestible part of foods we eat. Found in fruits, vegetables and grains. Fiber- The indigestible part of foods we eat. Found in fruits, vegetables and grains.

3. Factors That Influence Your Diet… Geography Geography Family/culture Family/culture Convenience/fast foods Convenience/fast foods Cost Cost Advertising Advertising Friends Friends Personal Taste Personal Taste Local Products Local Products Traditions Traditions “Today” “Today” Budget Budget Big Money Big Money Peer Pressure (lunch) Peer Pressure (lunch) Preferences Preferences

4. Nutrients Your body uses some nutrients... Your body uses some nutrients... To keep your body healthy. To keep your body healthy. For energy. For energy. Your body can make some of the nutrients it needs, but MOST come form the foods you eat. Your body can make some of the nutrients it needs, but MOST come form the foods you eat. There are 6 main categories of nutrients: There are 6 main categories of nutrients: Carbohydrates, Proteins, Fats, Vitamins, Minerals, and Water Carbohydrates, Proteins, Fats, Vitamins, Minerals, and Water

5. 1. Carbohydrates The body’s main source of energy. The body’s main source of energy. 4 calories / 1 gram 4 calories / 1 gram Two types: Two types: 1.Simple Carbohydrates- Easy to digest. Quick energy source Fructose = Fruit Fructose = Fruit Lactose = Milk Lactose = Milk Maltose = Grain Maltose = Grain Sucrose = Table Sugar Sucrose = Table Sugar 2.Complex Carbohydrates (starches)- Breads, pastas, rice, potatoes, nuts, vegetables, legumes. Breads, pastas, rice, potatoes, nuts, vegetables, legumes. RDA: 40 to 45 % daily caloric intake. RDA: 40 to 45 % daily caloric intake.

6. 2. Proteins They help build, repair, and maintain all the body tissues. They help build, repair, and maintain all the body tissues. 4 calories / 1 gram 4 calories / 1 gram Made of chains of building blocks called amino acids. Made of chains of building blocks called amino acids. 22 different amino acids, your body can ONLY make 8 on its own. 22 different amino acids, your body can ONLY make 8 on its own. 2 main sources: 2 main sources: 1.Animal Sources ( Complete Proteins- contain all 22) Fish, Meat, Poultry, Eggs, Milk, Cheese. Fish, Meat, Poultry, Eggs, Milk, Cheese. 2.Plant Sources ( Incomplete Proteins) Beans, Legumes, Seeds, Nuts (soy), tofu. Beans, Legumes, Seeds, Nuts (soy), tofu.

7. 2-b. Proteins Main Function: Main Function: Vital to build and repair body cells. Vital to build and repair body cells. In enzymes proteins control rate of biochemical reactions in cell body. In enzymes proteins control rate of biochemical reactions in cell body. In hormones proteins regulate reactions. In hormones proteins regulate reactions. In antibodies proteins help identify and destroy bacteria and viruses. In antibodies proteins help identify and destroy bacteria and viruses. RDA: 40 to 45 % daily caloric intake. RDA: 40 to 45 % daily caloric intake.

8. 3. Fats Are a great source of energy and essential for vital body functions. Are a great source of energy and essential for vital body functions. Are very important but only needed in small amounts. Diets containing too much fat are linked to weight gain and heart disease. Are very important but only needed in small amounts. Diets containing too much fat are linked to weight gain and heart disease. 9 calories / 1 gram 9 calories / 1 gram Fats help to… Fats help to… Insulate the body. Insulate the body. Cushion the bodies organs. Cushion the bodies organs. Carry fat-soluble vitamins. Carry fat-soluble vitamins. Promote healthy skin and normal growth. Promote healthy skin and normal growth.

9. 3b. Fats/cholesterol-2 types 1.Saturated Fats (LDL)-bad cholesterol Tend to be solid at room temperature, Found in meats and dairy products. Tend to be solid at room temperature, Found in meats and dairy products. 2.Unsaturated Fats (HDL)-good cholesterol Found in vegetables and some fish. Found in vegetables and some fish. Liquid at room temperature. Liquid at room temperature. RDA: 10 to 15 % daily caloric intake.

10. 4. Vitamins Help keep your body healthy and control body functions, but do NOT provide energy. Help keep your body healthy and control body functions, but do NOT provide energy. Control many vital body processes. Work with minerals. Control many vital body processes. Work with minerals. Vitamins can be found in fresh vegetables, fruits, nuts, and dairy products. Vitamins can be found in fresh vegetables, fruits, nuts, and dairy products. Many people take vitamins in the form of a pill, this is ok. However, the best way to get your vitamins is by eating a variety of fruits a vegetables. Many people take vitamins in the form of a pill, this is ok. However, the best way to get your vitamins is by eating a variety of fruits a vegetables.

11. 4b. Vitamins-2 types 1.Water-Soluble Vitamins Dissolve in water (excess is excreted in urine). Dissolve in water (excess is excreted in urine). Easily digested. Easily digested. Not stored in body tissues, you need to get them everyday. Not stored in body tissues, you need to get them everyday. You can decrease vitamin loss by… You can decrease vitamin loss by… Cooking fruits and vegetables quickly. Cooking fruits and vegetables quickly. Steaming or using small amounts of water. Steaming or using small amounts of water. Covering food during cooking. Covering food during cooking. Using leftover fluid in soups and stews. Using leftover fluid in soups and stews. 2.Fat-Soluble Vitamins Absorbed and transported by fat. Absorbed and transported by fat. Excess stored in fatty tissue. Excess stored in fatty tissue. Excess can have toxic effects. Excess can have toxic effects.

12. 4c. Vitamins Name What It Does For Your Body Where You Can Get It Vitamin A Necessary for healthy hair. Carrots, Sweet Potatoes, Squash. Vitamin B-12 Aids in concentration, memory, and balance. Fish, Milk, Eggs, Meat, Poultry. Vitamin C Helps your body fight germs that cause illness. Orange Juice, Broccoli, Papaya.

13. 5. Minerals Are essential for good health. Are essential for good health. Are very important, but only needed in small quantities. Are very important, but only needed in small quantities. Are inorganic substances that the body can NOT make. Are inorganic substances that the body can NOT make. Electrolytes – Sodium, Chloride, and Potassium Electrolytes – Sodium, Chloride, and Potassium Lost through perspiration / must replenish. Lost through perspiration / must replenish. They become electrically charged when in body fluids. They become electrically charged when in body fluids. Electrolyte balance requires that the intake of water and electrolytes is equal to the amounts of water and electrolytes eliminated from the body. Electrolyte balance requires that the intake of water and electrolytes is equal to the amounts of water and electrolytes eliminated from the body.

14. 5b. Minerals Name Of The Mineral What It Does For Your Body Where You Can Get It Calcium Necessary for healthy and strong bones. Milk, Cheese, Yogurt, Sardines. Iron Necessary for your blood to deliver oxygen to your cells, prevents tiredness. Tofu, Spinach, Red Meat, Black eyed Peas.

15. 6. Water Is the most essential nutrient. Is the most essential nutrient. You can not survive more than a few days without water. You can not survive more than a few days without water. Your body is almost 70% water. Your body is almost 70% water. What water does for you… What water does for you… Carries nutrients and waste products throughout your body cells. Carries nutrients and waste products throughout your body cells. Helps regulate body temperature. Helps regulate body temperature. Coolant (Perspiration/Sweat) Coolant (Perspiration/Sweat) Fills the spaces between cells which are made mostly of water. Fills the spaces between cells which are made mostly of water. Helps lubricate your joints. Helps lubricate your joints.

16. 6b. Water You should drink 8 to 10 glasses of water per day. You should drink 8 to 10 glasses of water per day. Many foods also contain water… Many foods also contain water… Fruits, Vegetables, Milk (75% water) Fruits, Vegetables, Milk (75% water) Poultry and Meat (50 to 60 % water) Poultry and Meat (50 to 60 % water) Grain Products (5 to 35% water) Grain Products (5 to 35% water) Lack of water can lead to… Lack of water can lead to… A poor functioning body. A poor functioning body. Dehydration, the drying out of the body. Dehydration, the drying out of the body. Fainting. Fainting. Death (Extreme Cases). Death (Extreme Cases).