1. Nutrition
Health 12

2. 10/17/07 DO NOW: What Do You Know about Healthful Eating?
On Page 109 of your textbook, answer the “Myth or Fact” questions in your notebook.
You do not need to write out the questions.

3. Focus of Nutrition The area of health that focuses on:
Selecting foods that contain nutrients
Eating the number of recommended servings from the Food Guide Pyramid
Following Dietary Guidelines
Planning a healthful diet that reduces the risk of disease

4. Focus of Nutrition Evaluating food labels
Developing healthful eating habits
Protecting against food-borne illnesses
Maintaining a desirable weight and body composition

5. Selecting Foods that Contain Nutrients
Nutrient – A substance in food that helps with body processes, helps with growth and repair of cells, and provides energy
There are 6 basic classes of Nutrients
Energy is measured in calories
Calorie – unit of energy produced by food and used by the body

6. Classes of Nutrients
No one food contains all the nutrients needed for health
Basic classes of nutrients:
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water

7. Protein Protein is a nutrient needed for:
Growth
Building, Repairing, and Maintaining body tissues
Supplying Energy
Helps the body maintain strength and resist infection
Proteins form part of every cell in the body & make-up more then 50% of total body weight

8. Protein (cont.) Each gram of protein provides 4 calories of energy
Diets deficient in protein can:
Stunt a person’s growth
Impair the development of certain tissues
Impair mental development
Excess protein is burned as energy or stored as fat
Overeating Proteins
Two types of proteins:
Complete Proteins
Incomplete Proteins

9. Complete Protein
Complete Protein is a protein that contains all of the essential amino acids
Amino Acids – the building blocks that make up proteins
The body needs 20 amino acids to function properly (the body can produce 11 of these)
Sources:
Meat, Fish, Poultry, Milk, Yogurt, Eggs, and Soybeans
Essential Amino Acids – the 9 amino acids the body cannot produce
These must come from the foods we eat

10. Incomplete Protein
An incomplete protein is a protein that does not contain all of the essential amino acids
Come from plant sources:
Grains (whole Grains, pastas, and corn)
Legumes (dried beans, peas, lentils)
Nuts and Seeds
Combining different plant sources of incomplete proteins can provide all of the essential amino acids

11. Carbohydrates Carbohydrates – main source of energy for the body
Include sugars, starches, and fiber
Supply 4 calories of energy per gram of food
Body can only store limited amounts of carbohydrates
Excess carbohydrates converted and stored as fat

12. Carbohydrates (cont.) Sources of Carbohydrates:
Vegetables, beans, potatoes, pasta, breads, rice, bran, popcorn, and fruit
Types of Carbohydrates:
Simple Carbohydrates
Complex Carbohydrates

13. Simple Carbohydrates
Simple Carbohydrates are sugars that enter the bloodstream rapidly and provide quick energy
Found naturally in fruits, honey, and milk
Processed sugar (table sugar)
is added to many foods during
processing (sweets, ketchup,
sauces, soda)
Provide calories but few vitamins
and minerals

14. Complex carbohydrates
Complex carbohydrates are starches and fiber
Sources: grains (breads/pasta), vegetables (potatoes/beans)
Starch – food substance that is made and stored in most plants
Fiber – the part of grains and plant
that cannot be digested
Good for Digestion
Makes you feel full
Reduces cholesterol and risk
of heart disease
Sources: wheat, bran, cereals,
fruit, vegetables

15. Carbohydrates (cont.)
Carbohydrates are converted to glucose (simple sugar)
Used for energy
Excess converted to glycogen, stored in muscles (converted back to glucose when needed for energy)

16. Fats
A Fat is a nutrient that provides energy and helps the body store and use vitamins
1 gram of fat supplies 9 calories of energy
Store and transport fat-soluble vitamins
Fat Soluble Vitamins – vitamins that dissolve in fat and can be stored in the body
Include Vitamins A, D, E, and K

17. Fats (cont.)
Fats are stored as fat tissue that surrounds and cushions internal organs
They contribute to the taste and texture of many foods
Fats are needed for:
Maintaining body heat
Store and use vitamins
Maintaining an energy reserve
Build brain cells and nerve tissues

18. Fats There are two main types of fats:
Saturated Fats
Unsaturated Fats
Saturated Fats – A type of fat from dairy products, solid vegetable fat, and meat and poultry
Usually in solid form when at room temperature
Contribute to the level of cholesterol that is in a person’s blood
Cholesterol – A fat-like substance made by the body and found in certain foods
Dietary Cholesterol – Cholesterol in food
Found in foods of animal origins (Meats, Dairy Products)
Blood cholesterol level is combination of the dietary cholesterol and cholesterol produced by the body

19. Fats (cont.) Dietary Cholesterol:
Found in foods of animal origins (Meats, Dairy Products)
Blood cholesterol level is combination of dietary cholesterol and cholesterol produced by the body
Prevention of high blood cholesterol levels:
Eat fewer saturated fats
Reduce the risk of heart disease and some cancers

20. Unsaturated Fats
Unsaturated Fat – Obtained from plant products and fish and is usually liquid at room temperature
Two types of unsaturated fats:
Polyunsaturated Fats (sunflower, corn, and soybean oils)
Monounsaturated Fats (olive oil, canola oil)

21. Fats (cont.) Visible Fat – Fat that can be seen when looking at food
Invisible Fat – Fat that cannot be seen when looking at food (ex: the eggs and shortening in a piece of cake)
Trans Fatty Acids – produced when polyunsaturated fats are hydrogenated
Raise cholesterol and contribute to other health problems

22. Vitamins
Vitamin – A nutrient that helps the body use carbohydrates, proteins, and fats
Do not supply energy
Needed for a balanced diet
Two types of Vitamins:
Fat-soluble
Water-soluble

23. Types of Vitamins
Fat-soluble vitamins – a vitamin that dissolves in fat and can be stored in the body
There are 4 fat-soluble vitamins: A, D, E, K
Stored primarily in the liver
Water-soluble vitamins – a vitamin that dissolves in water and cannot be stored in the body
Examples: B complex, Vitamin C

24. Vitamin Deficiencies
Those who do not eat a balanced diet may develop vitamin deficiencies
Vitamin C deficiency –
Symptoms: Loosened teeth and gum disease
Vitamin D deficiency –
Symptoms: Rickets, poor teeth, soft bones in adults
Rare in US – most common in underdeveloped countries
Foods are the best source of nutrients

25. Minerals
Mineral – a nutrient that regulates many chemical reactions in the body
Two types of Minerals:
Macro Minerals (calcium, sodium)
Required in amounts greater then 100mg
Trace Minerals (iron, zinc)
As important to the body as macro minerals

26. Minerals (cont.)
Iron – an important component of hemoglobin and functions as a carrier of oxygen in the body
Iron deficiency can lead to anemia
Condition in which the body is unable to produce sufficient red blood cells
A person who does not get enough iron:
Susceptible to illnesses and infection
Poor appetite
Feel weak
Continually tired
Decrease in the body’s ability to transport oxygen

27. Minerals (cont.) Calcium – needed for building bones and teeth
maintains bone strength
Functions in the contraction of muscles and in blood clotting
Sources: Milk and milk products, dark green leafy vegetables, calcium fortified orange juice, dried beans

28. Sodium
Sodium – regulates and maintains the balance of fluids in the body
Source: table salt
Occurs naturally in many foods and added to many processed foods
Extra salt is not needed to maintain adequate intake

29. Water Water – a nutrient that is involved with all body processes
Makes up the basic part of the blood
Helps with waste removal
Regulates body temperature
Cushions the spinal cord and joints
Makes up more then 60% of body mass
Carries nutrients to all body cells and waste products from the cells to the kidneys

30. Water (cont.) Water leaves the body through perspiration and urine
People can only survive 3 days without water
Dehydration – a condition in which the water content of the body has fallen to a low level