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Nutrition A lifelong pursuit
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Key terms to know NUTRITION~ study of nutrients and how the body uses them NUTRIENTS~ life sustaining chemical compounds in food; released as food breaks down MALNUTRITION~ faulty or inadequate nutrition
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Calories Calories Measure energy supplied by food and energy used by the body. Energy comes from 3 nutrients Carbohydrates Proteins Fats Nutrient Density: is a way of comparing the amount of energy or calories supplied by a food with the nutrients its provides.
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6 Main Nutrients Carbohydrates- provides the body’s main source of energy Fats-provided a concentrated source of stored energy as well as insulation for the body Vitamins-help regulate many vital processes Proteins-help build, repair and maintain body tissues Minerals-help the body work properly Water- participates in chemical reactions in the body and helps transport materials to and from cells
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Carbohydrates are the bodies chief source of energy
1 gram of carbohydrate=4 calories Simple carbohydrates Complex carbohydrates Carbohydrates rich in fiber may help prevent cancer (adults need grams of fiber daily) Simple carbs include mono and di saccharides Complex carbs include polysachharides
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Sources of carbs Simple carbs -sugars -syrups -candies -jams -jellies
-pastries -dried fruits Complex carbs -cereal grains -legumes -pasta products -breads -crackers
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Fiber Plant materials that your body cannot digest.
Grains, dry beans, peas, vegetables Helps maintain a healthy digestive system Can also help reduce the risk of cancer and heart disease How Much do you need? If you are under 18: Just add 5 to your age (grams) ex: 12+5= 17 grams
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Fats Fats belong to a larger group of compounds called lipids
Lipids includes both fats and oils 1 gram of fat=9 calories Cholesterol is a fatlike substance found in every cell in the body-it is also found in skin tissue and helps produce hormones Your body makes all of the cholesterol that it needs-you do not need it in your diet! Cholesterol only occurs in products of animal origin
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Functions and Sources Body stores energy as fat
Fat protects internal organs Insulates the body from shock and temperature changes Help transport fat soluble vitamins High fat foods include -butter -margarine -most salad dressings -oils -vegetable shortenings -egg yolks -meats -avocados
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Protein found in every body cell 1 gram of protein=4 calories
Proteins are made up of small units called Amino Acids There are 22 amino acids, 9 of these are called Essential Amino Acids You must get the essential amino acids from the foods that you eat The other amino acids are nonessential-your body produces what it needs
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Types of proteins Complete Proteins- contain all 9 essential amino acids in sufficient amounts. Complete proteins will support growth and normal maintenance of body tissues (animals foods contain complete proteins) Partially Complete Proteins- contains all 9 essential amino acids, but they have a limited amount of 1 or more if these amino acids Incomplete proteins- missing 1 or more of the essential amino acids
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Functions and Sources Functions Sources Provide amino acids which your body needs for growth Regulation of bodily processes, such as fluid balance in cells Many factors affect a persons need for proteins- age, body size, quality of proteins and physical state Important sources-lean red meats, poultry, fish, milk, milk products and eggs Other sources-dried beans, peas and nuts
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Protein Deficiencies Extreme protein deficiency can result in Kwashiorkor, a condition including -discolored skin -stunted growth -body sores -bulging abdomen -listlessness -mental retardation
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Vitamins complex organic substances Needed in small amounts
Body does not produce enough, so we need to eat them Vitamins are either fat soluble or water soluble Fat soluble=vitamins A,D,E,K Water soluble=Vitamin C and B complex
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Minerals Inorganic substances Make up 4% of your body weight
Need at least 21 minerals for good health Body needs minerals to build bones, soft tissues, and other compounds Help regulate body processes Macrominerals=calcium, phosphorus, magnesium, sodium, potassium, chlorine Trace elements(microminerals)=iron, zinc, fluorine Both are equally important for good health
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Water Body must have water to function
Can only live a few days without it 50%-75% of your body weight is water Your body takes the water it needs from the foods you eat and what you drink 54% comes from drinks-water, milk, clear soups, coffee, tea, fruit juice 37% comes from food 9% comes as a by- product of metabolism
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Eating a wide variety of nutritious food is the best source of all nutrients.
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