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Nutrition
The process of consuming nutrients and the body’s use of those nutrients to maintain life
processes.
There are
6 Essential Nutrients found in varying amounts in the food and
drinks we consume.
Macronutrients
Nutrients that provide energy to fuel the body’s processes. This energy is
expressed as “calories”.
Carbohydrates, Fats, Proteins
Nutrients that do not provide the body with energy. They help assist with and regulate bodily processes and may be referred to
as “regulating nutrients”
Vitamins, Minerals, Water
Micronutrients
Let’s take a look at the macronutrients…
Carbohydrates Fats Protein
Carbohydrates Calories Per Gram
4
Carbohydrates Calories Per Gram
4
Since the sugar packetweighs one gram, it contains 4 calories of energy.
Carbohydrates Calories Per Gram
4
Since the sugar packetweighs one gram, it contains 4 calories of energy.
How many caloriescome from carbohydrates
in one cookie?
Carbohydrates Calories Per Gram
4
Since the sugar packetweighs one gram, it contains 4 calories of energy.
How many caloriescome from carbohydrates
in one cookie?
13x4=52
CarbohydratesCHO’s
(carbon, hydrogen, oxygen)
CategoriesSimple Sugars
(They taste sweet to the tongue and enter the bloodstream quickly)
CarbohydratesCHO’s
(carbon, hydrogen, oxygen)
CategoriesSimple Sugars
(They taste sweet to the tongue and enter the bloodstream quickly)
Starches(Complex arrangements of simple sugar molecules )
CarbohydratesCHO’s
(carbon, hydrogen, oxygen)
CategoriesSimple Sugars
(They taste sweet to the tongue and enter the bloodstream quickly)
Starches(Complex arrangements of simple sugar molecules )
Fiber(Provide structure to the plant and stores water for the plant, non-digestable,but absorbs/retains water as it moves through the intestines and keeps stools
moist.
Carbohydrates
FunctionsSugars-quick energy- individual molecules of
sugar enter the bloodstream quickly
Starches-sustained energy- strands of sugar molecules that must break away in order to
enter the bloodstream.
Fiber- no energy, keeps stools moving to prevent constipation. See next slide…
FiberThe parts of the plant that our body doesn’t digest…
Carbohydrates
SourcesAll plant products.
The only animal product containing a substantial amount of CHO’s is milk, which
contains lactose (milk sugar).
Carbohydrates
OtherAdvised 60% of daily caloric intake
Ex. Up to 1200 calories of a person’s 2000 calorie intake should be from carbohydrates.
2000cal. x .60 = 1200cal.
Which carbohydrate dominates these candies?
SIMPLE Sugars!
FIBER is the non-digestible structural component of a plant. Why is it so good for us if we can’t digest it?It assists us with REGULARITY by
keeping our stools moving!
A select population of Americans view carbohydrates as “evil” and avoid
them at all costs…..But are ALL carbohydrates “bad”?
The label shows Dietary Fiber and Sugars (simple sugars)
How many grams of starch does one serving of this food item contain?
If you said 2, then your are right!!!!
Out of 10 Total Carbohydrate grams, 3 are fiber, 5 are sugars, and 2 must
be from starches.
Which Carbohydrate is predominant inthese food items?
Dominant carbohydrates in vegetables and whole grains:
Starches Fiber Sugars
Fats
Calories Per Gram
9
(Fat contains more energy, per gram, than any other macronutrient.)
Fats
CategoriesSaturated- solid at room temp
(mostly from animals)
Unsaturated- liquid at room temp
(from plants)
Fats
Functions
Long term energy storage, enable hormone/vitamin use and transfer, insulation, padding of organs, etc.
Fats
Sources
Both plant and animal sources.
Animal fats are generally less healthy than plant fats. Why?
FatsAnimal fats are generally less healthy
than plant fats. Why?
If you said that animal fats are saturated and much more likely to cause fatty
deposits (plaques) in the arteries, then you are right!
(and we already know that plaque in the arteries can lead to CAD!)
Fats
Other
Advised that 30% of daily calories
should come from fats.
(Up to 600 calories of a 2000 calorie intake should be from fat.)
2000 x .30 = 600
Fats
Other
*Cholesterol is a fat-like substance only found in animal products (made by the
liver), is not classified as a fat, and provides no energy to the body yet it is
an essential component of cell membranes and hormone production.
What kind of fat is in a piece of meat such as this?
Would it contain cholesterol?
What kind of fat is in a piece of meat such as this? Saturated
Would it contain cholesterol? Yes, because it’s an animalproduct and all animals produce cholesterol in their livers.
How many grams of unsaturated fat are in one serving of this candy bar?
If you answered 7 then you are right!
Of 19g of Total Fat, 12g are Saturated.That leaves 7g that must be Unsaturated.
Which are saturated? Unsaturated?
Saturated Unsaturated
Protein
Calories Per Gram4
ProteinCategories
Amino Acids (the body needs 20 and the liver makes 12 of those)
Complete ProteinA food that contains all 8 amino acids
that the body can’t make.
Incomplete ProteinA food that does not contain all 8 amino
acids that the body can’t make.
Protein
FunctionsCell production and repair
Enzyme production
Antibody production (essential for the immune system),
Etc.
Protein
SourcesAnimal and Plant Products
Meat: Most likely to be a complete protein
Plant Foods: Most likely to be incomplete proteins
Protein
OtherBody’s last resort for energy.
Advised 10% of daily calories.
(200 Calories of a 2000 calorie intake)
2000 x .10 = 200
Animal products are a good source of COMPLETE protein
Dried beans are a good source of fiber and protein….although they are INCOMPLETE proteins.
Amino Acid
The R side group will vary for each of the different amino acids.For each protein that's made, the order of the R groups is VERY important because it determines the shape of the protein and the job it will do.
Examples of some amino acids
What message are we getting from this cartoon?
A diet high in animal products will naturally contain more fat than a vegetarian diet….The concern isn’t that the
vegetarians don’t get adequate protein. The real concern is the fat content consumed by *omnivores like the family
on the right.
(*omnivores eat both plant and animal products)
Vitamins
Calories Per Gram
0
Vitamins
Categories
Fat Soluble: A,D,E,K(Stored in fats cells until used)
Water Soluble: C, and all the B’s(Found in fluids of the body and the excess is excreted
instead of stored)
Vitamins
FunctionsDepends on the vitamin. Vitamins
are “regulating” nutrients and assist in a variety of biochemical processes.
Vitamins
SourcesAll plant and animal products
Vitamins are organic (made by living tissues, they contain carbon)
Vitamins
OtherThe only disease a vitamin can cure is one
caused by a lack of that vitamin.
Example: Scurvy- lack of vitamin C
Night Blindness- lack of vitamin A
Which category of vitamins is a person more likely to build up to toxic levels in a person’s
body?
Vitamins
If you said
“Fat Soluble Vitamins” then you are right!
(We have an opportunity to excrete water soluble vitamins before they build up to toxic
levels)
Would these food items contain water soluble or fat soluble vitamins?
Water Soluble since fruit contains almost no fat.
Grains are a good source of water and fat soluble vitamins
Minerals
Calories Per Gram0
Minerals
Categories
Macrominerals- Needed in large amounts K, S, Na, Ca, Si, Mg, Cl, P
Trace Minerals- Needed in small amountsFe, Cr, Co, Cu, I, Mn, Se, Zn, Mo
Can you name them?
Minerals
FunctionsDepends on the mineral. Minerals, like
vitamins, are regulating nutrients and assist in a variety of bodily processes.
Unlike vitamins, minerals are inorganic.
Minerals
Sources
Plant and animal products, but mostly obtained from plant products since minerals are absorbed from the soil
through the plant’s root system.
MineralsOther
Body’s most abundant mineral is Calcium
If every particle of salt were taken from our bodies, we would live about 48 hours.
The vegetable with the highest amount of
potassium is french beans.The fruit with the highest amount is a banana.
Which items on the label are vitamins?Which items are minerals?
Mineral
Mineral
Vitamins
Vitamins
Mineral
Mineral
Vitamins
Vitamin
Vitamin
Mineral
Water
Calories Per Gram0
Water
FunctionsNutrient transport, waste transport,
Necessary for all cellular processes, temperature regulation, provide moisture to delicate tissues like
mucus membranes.
momall
Water
Sources
Besides the obvious, we get water from certain fruits, vegetables, milk,
and all drinks.
Water
OtherWe lose about 8 glasses of water each
day through breathing, sweating, urinating, etc.
The body’s total weight is about 60-75% water but, men’s bodies usually contain a higher % of water than
women.
WHY?