NutritionNutrition

DO NOW:DO NOW:

What areas of your diet could you What areas of your diet could you use some improvements?use some improvements?– For example, is there a certain food For example, is there a certain food

group you get too much of or not group you get too much of or not enough of?enough of?

What are some challenges that you What are some challenges that you face each day when it comes to face each day when it comes to eating healthy?eating healthy?

Focus of NutritionFocus of Nutrition

Nutrition is 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

www.mypyramid.govThe Dietary Guidelines for Americans are the cornerstone of Federal nutrition policy and nutrition education activities.

The Dietary Guidelines are jointly issued and updated every 5 years by the Departments of Agriculture (USDA) and Health and Human Services (HHS).

They provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases.

The 2005 Dietary Guidelines remain the current guidance until the 2010 Dietary Guidelines are published.

Focus of NutritionFocus of Nutrition

– Evaluating food Evaluating food labelslabels

– Developing healthful Developing healthful eating habitseating habits

– Protecting against Protecting against food-borne illnessesfood-borne illnesses

– Maintaining a Maintaining a desirabledesirable weightweight and and bodybody compositioncomposition

Selecting Foods that Contain Selecting Foods that Contain NutrientsNutrients

NutrientNutrient – A substance in – A substance in food that helps with body food that helps with body processes, helps with growth processes, helps with growth and repair of cells, and and repair of cells, and provides provides energyenergy

– There are There are 66 basic classes basic classes of Nutrientsof Nutrients

Energy is measured in Energy is measured in caloriescalories– CalorieCalorie – unit of energy – unit of energy

produced by food and produced by food and used by the bodyused by the body

Classes of NutrientsClasses of Nutrients

No one food contains No one food contains all the nutrients all the nutrients needed for healthneeded for health

Basic classes of nutrients:Basic classes of nutrients:– ProteinsProteins– CarbohydratesCarbohydrates– FatsFats– VitaminsVitamins– MineralsMinerals– WaterWater

ProteinProtein

Protein is a nutrient needed for:Protein is a nutrient needed for:– Growth Growth – Building, Repairing, and Maintaining body Building, Repairing, and Maintaining body

tissuestissues– Supplying EnergySupplying Energy

Helps the body maintain Helps the body maintain strengthstrength and and resist resist infectioninfection

Proteins form part of every cell in the body & Proteins form part of every cell in the body & make-up more then 50% of total body weightmake-up more then 50% of total body weight

Protein Protein (cont.)(cont.)

Each Each gramgram of protein provides of protein provides 4 calories4 calories of of energyenergy

Diets deficient in protein can:Diets deficient in protein can:– Stunt a person’s growth Stunt a person’s growth – Impair the development of certain tissuesImpair the development of certain tissues– Impair mental developmentImpair mental development

Excess protein is Excess protein is burned asburned as energyenergy or or stored as fatstored as fat

Two types of proteins:Two types of proteins:– Complete ProteinsComplete Proteins– Incomplete ProteinsIncomplete Proteins

Complete ProteinComplete ProteinComplete ProteinComplete Protein is a protein that contains all of is a protein that contains all of the essential the essential amino acidsamino acids

Amino AcidsAmino Acids – – the building blocks that make the building blocks that make up proteinsup proteins

– The body needs The body needs 20 amino acids 20 amino acids to to function properlyfunction properly (the body can produce (the body can produce 1111 of these) of these)

SourcesSources::– Meat, Fish, Poultry, Milk, Yogurt, Eggs, and Meat, Fish, Poultry, Milk, Yogurt, Eggs, and

SoybeansSoybeans

Essential Amino Acids Essential Amino Acids – – the the 99 amino acidsamino acids the the body body cannotcannot produce produce– These must come from the These must come from the foods we eatfoods we eat

Incomplete ProteinIncomplete ProteinAn incomplete protein is a protein An incomplete protein is a protein that that does not contain all of the does not contain all of the essential amino acidsessential amino acids

Come from plant sources:Come from plant sources:– GrainsGrains (whole Grains, pastas, (whole Grains, pastas,

and corn)and corn)– LegumesLegumes (dried beans, peas, (dried beans, peas,

lentils)lentils)– NutsNuts and and SeedsSeeds

– Combining different plant Combining different plant sources of incomplete proteins sources of incomplete proteins can provide can provide all of the essential all of the essential amino acidsamino acids

CarbohydratesCarbohydratesCarbohydrates Carbohydrates – main source of energy for the – main source of energy for the bodybodyInclude Include sugars, starches, and fibersugars, starches, and fiber

Supply Supply 4 calories of energy4 calories of energy per per gram of foodgram of food

Body can only store Body can only store limited amountslimited amounts of of carbohydratescarbohydrates

Excess Excess carbohydratescarbohydrates converted and stored as converted and stored as fatfat

Carbohydrates Carbohydrates (cont.)(cont.)

Sources of CarbohydratesSources of Carbohydrates::– Vegetables, beans, Vegetables, beans,

potatoes, pasta, breads, potatoes, pasta, breads, rice, bran, popcorn, and rice, bran, popcorn, and fruitfruit

Types of Carbohydrates: Types of Carbohydrates: – SimpleSimple Carbohydrates Carbohydrates– ComplexComplex Carbohydrates Carbohydrates

Simple CarbohydratesSimple CarbohydratesSimple CarbohydratesSimple Carbohydrates are sugars that enter the are sugars that enter the bloodstream rapidly and provide quick energybloodstream rapidly and provide quick energy

Found naturally in Found naturally in fruits, honey, and milkfruits, honey, and milk

Processed sugar (table sugar) is added to Processed sugar (table sugar) is added to many foods during processing many foods during processing (sweets, (sweets, ketchup, sauces, soda)ketchup, sauces, soda)

Provide Provide caloriescalories but but few vitamins and mineralsfew vitamins and minerals

Complex carbohydratesComplex carbohydratesComplex carbohydratesComplex carbohydrates are starches and fiber are starches and fiber– Sources: grains (breads/pasta), vegetables Sources: grains (breads/pasta), vegetables

(potatoes/beans)(potatoes/beans)

StarchStarch – food substance that is made and stored – food substance that is made and stored in most plantsin most plants

FiberFiber – the part of grains and plant that cannot be – the part of grains and plant that cannot be digesteddigested– Good for DigestionGood for Digestion– Makes you feel fullMakes you feel full– Reduces cholesterol and Reduces cholesterol and risk of heart diseaserisk of heart disease

Sources: wheat, bran, cereals, Sources: wheat, bran, cereals, fruit, vegetablesfruit, vegetables

Carbohydrates Carbohydrates (cont.)(cont.)

Carbohydrates are converted to Carbohydrates are converted to glucose (simple sugar)glucose (simple sugar)

Used for Used for energyenergy

Excess converted to Excess converted to glycogenglycogen, stored , stored in muscles in muscles – (converted back to glucose when (converted back to glucose when

needed for energy)needed for energy)

FatsFats

A A FatFat is a nutrient that provides energy and helps is a nutrient that provides energy and helps the body store and use vitaminsthe body store and use vitamins

1 gram of fat1 gram of fat supplies supplies 9 calories of energy9 calories of energy

StoreStore and transport fat-soluble vitamins and transport fat-soluble vitamins

Fat Soluble VitaminsFat Soluble Vitamins – vitamins that dissolve in – vitamins that dissolve in fat and can be stored in the bodyfat and can be stored in the body– Include Vitamins A, D, E, and KInclude Vitamins A, D, E, and K

Fats Fats (cont.)(cont.)

FatsFats are stored as are stored as fat tissuefat tissue that surrounds and that surrounds and cushions internal organscushions internal organs

They contribute to the taste and texture of many They contribute to the taste and texture of many foodsfoods

Fats are needed for:Fats are needed for:– Maintaining body heatMaintaining body heat– Store and use vitaminsStore and use vitamins– Maintaining an energy reserveMaintaining an energy reserve– Build brain cells and nerve tissuesBuild brain cells and nerve tissues

FatsFatsThere are two main types of fats:There are two main types of fats:– Saturated FatsSaturated Fats– Unsaturated FatsUnsaturated Fats

Saturated FatsSaturated Fats – – A type of fat from dairy products, solid A type of fat from dairy products, solid vegetable fat, and meat and poultryvegetable fat, and meat and poultry– Usually in solid form when at room temperatureUsually in solid form when at room temperature– Contribute to the level of cholesterol that is in a person’s Contribute to the level of cholesterol that is in a person’s

bloodblood

CholesterolCholesterol – – A fat-like substance made by the body A fat-like substance made by the body and found in certain foodsand found in certain foods

Dietary CholesterolDietary Cholesterol – – Cholesterol in foodCholesterol in food– Found in foods of animal origins (Meats, Dairy Products) Found in foods of animal origins (Meats, Dairy Products) – Blood cholesterol level is combination of the dietary Blood cholesterol level is combination of the dietary

cholesterol and cholesterol produced by the bodycholesterol and cholesterol produced by the body

Fats Fats (cont.)(cont.)

PreventionPrevention of high blood cholesterol of high blood cholesterol levelslevels::– Eat fewer saturated fatsEat fewer saturated fats

Reduces the risk of heart disease and some Reduces the risk of heart disease and some cancerscancers

Unsaturated FatsUnsaturated Fats

Unsaturated FatUnsaturated Fat – Obtained from – Obtained from plant productsplant products and fish and is usually and fish and is usually liquid at room temperatureliquid at room temperature

– Two types of unsaturated fats:Two types of unsaturated fats:Polyunsaturated FatsPolyunsaturated Fats ( (sunflower, corn, sunflower, corn, and soybean oilsand soybean oils))

Monounsaturated FatsMonounsaturated Fats ( (olive oil, canola olive oil, canola oiloil))

Fats Fats (cont.)(cont.)

Visible FatVisible Fat – – Fat that can be seen when Fat that can be seen when looking at foodlooking at food

Invisible FatInvisible Fat – – Fat that cannot be seen Fat that cannot be seen when looking at food (ex: the eggs and when looking at food (ex: the eggs and shortening in a piece of cake)shortening in a piece of cake)

Trans Fatty AcidsTrans Fatty Acids – – produced when produced when polyunsaturated fats are hydrogenatedpolyunsaturated fats are hydrogenated – Raise cholesterol and contribute to other health Raise cholesterol and contribute to other health

problems problems

VitaminsVitamins

VitaminVitamin – A nutrient that helps the – A nutrient that helps the body use carbohydrates, proteins, body use carbohydrates, proteins, and fatsand fats– Do not supply energyDo not supply energy– Needed for a balanced dietNeeded for a balanced diet

– Two types of VitaminsTwo types of Vitamins::Fat-solubleFat-soluble

Water-solubleWater-soluble

Types of VitaminsTypes of Vitamins

Fat-soluble vitaminsFat-soluble vitamins – – a vitamin that a vitamin that dissolves in fat and can be stored in the dissolves in fat and can be stored in the bodybody– There are 4 fat-soluble vitamins: A, D, E, KThere are 4 fat-soluble vitamins: A, D, E, K– Stored primarily in the liverStored primarily in the liver

Water-soluble vitaminsWater-soluble vitamins – – a vitamin that a vitamin that dissolves in water and cannot be stored in dissolves in water and cannot be stored in the bodythe body– Examples: B complex, Vitamin CExamples: B complex, Vitamin C

Vitamin Deficiencies Vitamin Deficiencies

Those who do not eat a balanced diet may Those who do not eat a balanced diet may develop vitamin develop vitamin deficienciesdeficiencies

– Vitamin C deficiencyVitamin C deficiency – Symptoms: Loosened – Symptoms: Loosened teeth and gum diseaseteeth and gum disease

– Vitamin D deficiencyVitamin D deficiency – Symptoms: Rickets, – Symptoms: Rickets, poor teeth, soft bones in adults poor teeth, soft bones in adults

Rare in US – most common in Rare in US – most common in underdeveloped countriesunderdeveloped countries

Foods are the best source of nutrientsFoods are the best source of nutrients

Minerals Minerals

MineralMineral – – a nutrient that regulates a nutrient that regulates many chemical reactions in the bodymany chemical reactions in the body

Two types of MineralsTwo types of Minerals::– Macro MineralsMacro Minerals (calcium, sodium) (calcium, sodium)

Required in amounts greater then 100mgRequired in amounts greater then 100mg

– Trace MineralsTrace Minerals (iron, zinc) (iron, zinc)As important to the body as macro mineralsAs important to the body as macro minerals

Minerals Minerals (cont.)(cont.)

Iron Iron – – an important component of hemoglobin and an important component of hemoglobin and functions as a carrier of oxygen in the bodyfunctions as a carrier of oxygen in the body

Iron deficiency can lead to Iron deficiency can lead to anemiaanemia– Condition in which the body is unable to produce Condition in which the body is unable to produce

sufficient red blood cellssufficient red blood cells

A person who does A person who does notnot get enough iron: get enough iron:– Susceptible to illnesses and infectionSusceptible to illnesses and infection– Poor appetitePoor appetite– Feel weakFeel weak– Continually tiredContinually tired– Decrease in the body’s ability to transport oxygenDecrease in the body’s ability to transport oxygen

Minerals Minerals (cont.)(cont.)

Calcium:Calcium:– needed for building bones and teeth needed for building bones and teeth

– maintains bone strengthmaintains bone strength

– Functions in the contraction of muscles Functions in the contraction of muscles and in blood clottingand in blood clotting

Sources: Milk and milk products, dark green Sources: Milk and milk products, dark green leafy vegetables, calcium fortified orange leafy vegetables, calcium fortified orange juice, dried beansjuice, dried beans

SodiumSodium

Sodium:Sodium: – Regulates and maintains the balance of Regulates and maintains the balance of

fluids in the bodyfluids in the bodySource: table saltSource: table salt

– Occurs naturally in many foods and Occurs naturally in many foods and added to many processed foodsadded to many processed foods

– Extra salt is not needed to maintain Extra salt is not needed to maintain adequate intakeadequate intake

WaterWater

WaterWater – a nutrient that is involved with all body – a nutrient that is involved with all body processesprocesses

– makes up the basic part of the bloodmakes up the basic part of the blood

– helps with waste removalhelps with waste removal

– Regulates body temperatureRegulates body temperature

– Cushions the spinal cord and jointsCushions the spinal cord and joints

– Makes up more then 60% of body massMakes up more then 60% of body mass

– Carries nutrients to all body cells and waste products from Carries nutrients to all body cells and waste products from the cells to the kidneysthe cells to the kidneys

Water Water (cont.)(cont.)

Water leaves the body through Water leaves the body through perspiration and urineperspiration and urine

People can only survive People can only survive 3 days3 days without waterwithout water

DehydrationDehydration – a condition in which – a condition in which the water content of the body has the water content of the body has fallen to a low levelfallen to a low level