Food & Nutrition● Objectives:

○ Name the 3 classes of nutrients that supply your body with energy

○ Describe the roles that carbohydrates, fats, and proteins play in your body

○ Identify two main classes of of vitamins.○ List four minerals your body needs in significant

amounts.○ Explain why water is so important to your body.

Nutrients

● Substances that the body needs to regulate bodily functions, promote growth, repairs body tissue and obtain energy

● Six types of nutrientsProvide Energy Other Essential Functions

Carbohydrates Vitamins

Fats Minerals

Proteins Water

Energy Supply

● Metabolism○ The chemical process by which your body breaks down food to release energy.

● Calorie○ Measures the amount of energy released when nutrients are broken down○ 3,500 calories = 1 pound

Carbohydrates

● Supply energy for your body’s function

● Simple Carbohydrates (Sugars)○ Fruits, vegetables, and milk○ Added to cookies, candy, and

soft drinks● Complex Carbohydrates (Starch)

○ Potatoes, rice, oats, and wheat○ High in vitamins and minerals

Daily Carbohydrates

● 45 - 65 percent of your calorie intake● More complex than simple● If you eat more carbs than your body can use, your body

will store the extra as glycogen● Glycogen can be turned back into glucose

○ Glucose is what your body uses to create energy● If glycogen stores are full, then the excess

carbs turn to fat

Fiber

● A complex carbohydrate that is found in plants● Passes through your body without being digested

○ Prevents constipation○ Reduces risk of colon cancer○ Prevents heart disease

● Whole-grain breads and cereals, vegetables, fruits, beans, and seeds

Fats● Supply your body with energy, maintain

body temperature, and protect your nerves● Unsaturated Fat

○ Liquid at room temp.○ Vegetable oils, nuts, and seeds○ Can help fight against heart disease

● Saturated Fat○ Solid at room temp.○ Animal fats, lard, and dairy products○ Can lead to heart disease

Fats● 20 -35 percent of your diet

○ Primarily unsaturated fat● Cholesterol

○ Fatlike substance found in animal products

○ Can lead to plaque buildup ● Trans Fat

○ Added to food to keep fresh longer○ Few benefits, more risks

Proteins● Needed for growth and repair of body tissue

○ Meats, eggs, poultry, nuts, beans, peas, and milk products● Amino Acids (20)

○ Small units bonded together to form proteins○ Are absorbed into bloodstream

● Essential Amino Acids (9)○ Your body does not produce so

you must supply them through your diet

Proteins● Complete Proteins

○ Meats, fish, chicken, eggs, and cheese○ Provide all 9 essential amino acids

● Incomplete Proteins○ Plant source proteins○ Lack at least one essential amino acid○ Vegetarians - Combine plant sources

to get all 9 (rice & beans)● Daily Intake

○ 10 - 35 percent of your calories should come from protein

Vitamins

● Nutrients that are made by living things● Required only in small amounts● Assist many chemical reactions in the body

Vitamins

● Do not provide your body with energy or materials for cell production.

● Help the body with various processes.● Play a role in various chemical reactions

○ Vitamin K helps blood clot● Two classes of vitamins

○ Fat-soluble○ Water-soluble

Fat-Soluble Vitamins

● Vitamins A, D, E, and K● Vegetable oils, whole grains, dairy, and eggs● Can be stored in the body

Water-Soluble Vitamins● Vitamin B complex and vitamin C● Fruits and vegetables● Cannot be stored in the body

Antioxidants

● Protect healthy cells from damage.● Prevent the process of oxidation,

thereby helping prevent cancer.● Vitamins C and E

○ Citrus fruits○ Broccoli○ Whole grains

Minerals

● Nutrients that occur naturally in rocks and soil.● Plants absorb minerals through their roots● Animals obtain minerals by eating plants or

by eating animals that have eaten plants● 24 different minerals for good health

○ Seven in significant amounts○ Trace amounts of others

■ Iron, copper, zinc

Minerals

● Calcium○ Assists with blood clotting and keeps bones and teeth strong

● Potassium○ Helps maintain lower blood pressure

● Iron○ Necessary for healthy red blood cells

● Sodium○ Important for the regulation of water in cells

Water

● 65% of your weight, is water weight● Everyday consumption

○ Females - ten 8 ounce cups○ Males - fourteen 8 ounce cups

● May suffer from dehydration○ A serious reduction in the body’s water

content● Water contains electrolytes

○ Substance found in many sport drinks