1. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Nutrition for Life Contents Section 1 Carbohydrates, Fats, and Proteins Section 2 Vitamins, Minerals, and Water Section 3 Meeting Your Nutritional Needs Chapter 7

2. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Bellringer What does the phrase “You are what you eat” mean to you? Chapter 7

3. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins What is Nutrition? Metabolism is the sum of the chemical processes that take place in your body to keep you alive and active. Metabolism requires energy from carbohydrates, fats, and proteins. The energy in food is measured in Calories. RMR-Resting Metabolic Rate (amount of calories one expends at rest in a 24 hour period) Chapter 7

4. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins What is Nutrition? Nutrition is the science or study of food and the ways the body uses food. Nutritionist, Registered Dietician Nutrients are substances in food that provide energy or help form body tissues and are necessary for life and growth. Chapter 7

5. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins What is Nutrition? Six Classes of Nutrients Chapter 7 1.Carbohydrates 2.Fats 3.Proteins 4.Vitamins 5.Minerals 6.Water A Balanced Diet To be healthy, you need the right amount of nutrients from each class.

6. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Carbohydrates Carbohydrates are energy-giving nutrients that include sugars, starches, and fiber. Sugars are the simplest form of carbohydrates. Starches are more complex carbohydrates that can be broken down into sugars. Glycogen is a form of carbohydrate your body uses for short-term energy storage. Fiber is a complex carbohydrate that provides little energy and cannot be digested. However, fiber is important to keep your digestive system healthy. Chapter 7

7. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Chapter 7 Carbohydrates

8. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Fats Fats are the body’s main form of long-term energy storage. Fats are large molecules made up of fatty acids and glycerol. Fatty acids are long chains of carbon atoms attached to hydrogen atoms. Fats are classified by the types of fatty acids they contain. Chapter 7

9. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Fats Saturated fats contain saturated fatty acids. Every carbon atom is bonded to as many hydrogen atoms as possible. Usually solid at room temperature. Come from foods such as meat and milk Too much saturated fat can lead to weight gain, high cholesterol levels, and an increased risk of heart disease. Chapter 7

10. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Fats Unsaturated fats contain unsaturated fatty acids. The carbon atoms are not bonded to as many hydrogen atoms as possible. Usually liquid at room temperature Come from foods such as oils and fish Chapter 7

11. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Fats Cholesterol is another type of lipid found in all human and animal tissues. Your body makes cholesterol. You also get cholesterol from foods such as meat, eggs, and dairy products. LDL (low density lipoprotein cholesterol, also called "bad" cholesterol); <100 HDL (high density lipoprotein cholesterol, also called "good" cholesterol); >60 Too much of certain types of cholesterol in your diet can cause deposits on blood vessel walls, increasing the risk of heart attack (atherosclerosis). Chapter 7

12. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 1 Carbohydrates, Fats, and Proteins Proteins Proteins are made of amino acids, which are used in building and repairing structures in the body. Proteins are also needed for hormones, enzymes, and other essential molecules. Essential amino acids are nine amino acids that the body cannot produce on its own. Complete proteins are dietary proteins that contain all the essential amino acids. Incomplete proteins do not contain all the essential amino acids. Chapter 7

13. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Vitamins Vitamins are carbon-containing nutrients that are needed in small amounts to maintain health and allow growth. Fat-soluble vitamins dissolve in fat. Can be stored in fat tissue and remain in the body for a long time. Water-soluble vitamins dissolve in water. Cannot stored in the body very well. Chapter 7

14. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Chapter 7

15. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Chapter 7

16. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Minerals Minerals are chemical elements that are essential in small amounts to maintain good health. Nutrient deficiency is the state of not having enough of a nutrient to maintain good health. Most of us eat more sodium than is healthy. Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables and in calcium- fortified foods. Iron-deficiency is a worldwide problem that causes anemia. Red meats are rich in iron. Chapter 7

17. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Chapter 7

18. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 2 Vitamins, Minerals, and Water Water Water is essential for almost every function that keeps you alive. About 60 percent of your body is water. The amount you need daily is affected by your diet, your activity level, and by the weather. Mild dehydration can interfere with mental and physical performance. Severe dehydration can have very serious consequences, including death. Standard recommendation is to drink 8-8oz (64 oz) glasses of water each day Chapter 7

19. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs How Much of Each Nutrient? Recommended Dietary Allowances (RDAs) are the recommended nutrient intakes that will meet the needs of most healthy people. RDAs are guidelines, not exact requirements. Chapter 7

20. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 4 Choosing a Healthful Diet Simple Steps to a More Healthful Diet Nutrient density is a measure of the nutrients in a food compared with the energy the food provides. Food with low nutrient density is sometimes called junk food. Eating junk food occasionally is OK, but you should always aim for balance and moderation. You can make up for the nutrients missing in junk food by eating healthier foods at other times of the day. Chapter 7

21. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Section 3 Meeting Your Nutritional Needs MyPlate: Steps to a Healthier You The MyPlate food guidance system is a tool What to eat and how much The amount of food that a person needs depends on the person's age, sex, and level of physical activity. http://www.choosemyplate.gov/food-groups/ Chapter 7

22. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Chapter 7 Section 3 Meeting Your Nutritional Needs

23. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Essential NutrientFood Group(s)Example Foods 1-Water 2-Carbohydrate 3-Protein 4-Fats 5-Vitamins 6-Minerals

24. Copyright © by Holt, Rinehart and Winston. All rights reserved. ResourcesChapter menu Essential NutrientFood Group(s)Example Foods 1-Water Fruits, veg., dairyOranges, tomatoes, milk 2-Carbohydrate Fruit, vegetables, grains, dairy Apples, carrots, pasta, yogurt 3-Protein Meat/beans/nuts, dairyTurkey, black beans, walnuts, yogurt 4-Fats Some vegetables, meat/beans/nuts, dairy Avocadoes, ham, almonds, fast food 5-Vitamins ALL GROUPSADEK; Bcomplex, C 6-Minerals ALL GROUPSCalcium, sodium, potassium