NUTRITION UNIT EQ: How does nutrition affect my overall well-being?

NUTRITIONNUTRITION

UNIT EQ:UNIT EQ:

How does nutrition affect my How does nutrition affect my overall well-being?overall well-being?

OBESITY & DISEASE FACTSOBESITY & DISEASE FACTS

We are in a crisis. Obesity is becoming We are in a crisis. Obesity is becoming the defining disease of our generation. the defining disease of our generation. Recently, the Centers for Disease Control Recently, the Centers for Disease Control and Prevention (CDC) testified to and Prevention (CDC) testified to Congress the rapid increases in obesity Congress the rapid increases in obesity and the unrelenting high rates of physical and the unrelenting high rates of physical inactivity, type II diabetes, and low inactivity, type II diabetes, and low fruit/vegetable consumption no longer fruit/vegetable consumption no longer permit the nation to ignore these risk permit the nation to ignore these risk factors as serious public health problems.factors as serious public health problems.

THE FACTSTHE FACTS

N.C. has the 5N.C. has the 5thth highest rate of highest rate of overweight & obese overweight & obese youth.youth.

More than 1 in every More than 1 in every 3 children in N.C. is 3 children in N.C. is overweight or obese.overweight or obese.

THE FACTSTHE FACTS Over ½ of N.C.’s children Over ½ of N.C.’s children

are physically inactive are physically inactive and therefore, 600 times and therefore, 600 times more likely to develop more likely to develop heart disease as adults.heart disease as adults.

Comparisons show that it Comparisons show that it is the same student is the same student groups that are most at groups that are most at risk for childhood risk for childhood diabetes, other childhood diabetes, other childhood health issues, & health issues, & cardiovascular diseases, cardiovascular diseases, which are not performing which are not performing on academic tests.on academic tests.

THE FACTSTHE FACTS

These overweight or These overweight or obese children are also obese children are also absent from school absent from school significantly more than significantly more than normal-weight children.normal-weight children.

Overweight children have Overweight children have a 70% chance of being a 70% chance of being overweight as adults – overweight as adults – facing higher risks for facing higher risks for many diseases such as many diseases such as heart disease, diabetes, heart disease, diabetes, stroke, & several types of stroke, & several types of cancers.cancers.

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Lesson Essential QuestionLesson Essential Question

What are nutrients and why are What are nutrients and why are they important to my body?they important to my body?

Think About It!Think About It!

““II don’t eat don’t eat breakfastbreakfast in the mornings. in the mornings.

Instead I just Instead I just grabgrab something from the something from the

vending machinevending machine. I usually buy . I usually buy lunch from the cafeteria. Many of my lunch from the cafeteria. Many of my friends talk about trying to eat healthy, but friends talk about trying to eat healthy, but I figure that as long as I get something to I figure that as long as I get something to

eat, I should be okay.eat, I should be okay.””

DEFINITIONSDEFINITIONS

NutrientsNutrients – the substances in food that – the substances in food that your body needs to function properly.your body needs to function properly.

DigestionDigestion – the process of breaking down – the process of breaking down food into a form your body can use.food into a form your body can use.

DietDiet – a pattern of eating that includes – a pattern of eating that includes what a person eats, how much a person what a person eats, how much a person eats, and how often a person eats.eats, and how often a person eats.

The Importance of NutritionThe Importance of Nutrition

Personal fitness requires positive lifestyle choices Personal fitness requires positive lifestyle choices including physical activity and healthful eating.including physical activity and healthful eating.

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Healthful EatingHealthful Eating

Good Good nutritionnutrition involves eating involves eating a variety of healthful foods.a variety of healthful foods.

Nutrition

The study of food and how your body

uses the substances in

food.

Terms to Know

Nutrition

The study of food and how your body

uses the substances in

food.

Nutrients

Substances in food that your body

needs for energy, proper growth,

body maintenance, and functioning.

Terms to Know

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Dietary SupplementsDietary Supplements

Vitamins and minerals are Vitamins and minerals are available in available in dietary dietary supplementsupplement form. form.

Dietary supplement

A nonfood form of one or more

nutrients.

Term to Know

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Healthful EatingHealthful Eating

Your body’s energy needs Your body’s energy needs are measured inare measured in calories calories..

Calorie

The amount of energy needed

to raise the temperature of 1 kilogram (about a quart) of water

1 degree Celsius.

Term to Know

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Kinds of NutrientsKinds of Nutrients

WaterWater

VitaminsVitamins

MineralsMinerals

CarbohydratesCarbohydrates

FatsFats

ProteinsProteins

WaterWaterDrinking water is essential for these reasons:Drinking water is essential for these reasons: It regulates body temperature.It regulates body temperature. It carries nutrients to cells.It carries nutrients to cells. It aids in digestion and elimination.It aids in digestion and elimination. It is key to many bodily chemical reactions.It is key to many bodily chemical reactions.

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WATERWATER You use H2O to carry You use H2O to carry

nutrients and waste products nutrients and waste products throughout your body.throughout your body.

H2O helps your body keep a H2O helps your body keep a constant temperature.constant temperature.

Makes up 50-75% of body.Makes up 50-75% of body. Loss of 3-4% affects aerobic Loss of 3-4% affects aerobic

performance.performance. Should drink before & during Should drink before & during

exercise.exercise. H2O surrounds your joints & H2O surrounds your joints &

keeps them moving keeps them moving smoothly.smoothly.

You should drink 8 to 10 You should drink 8 to 10 glass of water a day.glass of water a day.

If you don’t replace H2O that If you don’t replace H2O that your body loses, you can your body loses, you can have DEHYDRATION.have DEHYDRATION.

MicronutrientsMicronutrients

Because Because vitaminsvitamins and minerals and minerals are nutrients needed in tiny are nutrients needed in tiny amounts, they are known as amounts, they are known as micronutrients.micronutrients.

Vitamins

Micronutrients that help control body processes and help your body release energy to do

work.

Term to Know

Vitamins don’t contain calories, so they don’t provide energy.

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Vitamins are classified in two ways:Vitamins are classified in two ways: Fat-soluble vitamins (including A, D, E, and Fat-soluble vitamins (including A, D, E, and

K) can be stored in the body.K) can be stored in the body. Water-soluble vitamins (including C and B Water-soluble vitamins (including C and B

complex) are not stored in your body.complex) are not stored in your body.

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Some vitamins and minerals Some vitamins and minerals exhibit exhibit antioxidantantioxidant properties. properties. Antioxidant

Substances that protect body

cells, including those of the

immune system, from

damage.

Term to Know

They protect cells from injury and reduce the risk of cancer, heart disease, and premature aging.

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VITAMINSVITAMINS

- are organic compounds - are organic compounds that control several body that control several body functions.functions.

Sources = fresh Sources = fresh vegetables, fruits, nuts, vegetables, fruits, nuts, & dairy products.& dairy products.

Fat-soluble = vitamins Fat-soluble = vitamins A,D,E,KA,D,E,K

Water –soluble = Water –soluble = vitamins C,B-1,2,6,12vitamins C,B-1,2,6,12


MineralsMinerals such as calcium, such as calcium, potassium, sodium, and iron, potassium, sodium, and iron, help your body function.help your body function.

Minerals

Substances that the body cannot

manufacture but that are needed for

forming healthy bones and teeth

and for regulating many

vital body processes.

Term to Know

Like vitamins, minerals do not contain calories or supply your body with energy.

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MicronutrientsMicronutrientsMinerals help your body function.Minerals help your body function. Calcium helps build and maintain strong bones.Calcium helps build and maintain strong bones. Potassium aids in normal muscle contractions and Potassium aids in normal muscle contractions and

in in the sending of nerve impulses that control the the sending of nerve impulses that control the movement of muscles.movement of muscles.

Sodium helps maintain the fluid balance inside and Sodium helps maintain the fluid balance inside and outside cells and helps nerve impulse transmission.outside cells and helps nerve impulse transmission.

Iron is part of the hemoglobin in red blood cells, Iron is part of the hemoglobin in red blood cells, which carry oxygen from the lungs to all cells.which carry oxygen from the lungs to all cells.

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MINERALSMINERALS = elements that are essential = elements that are essential

for good health.for good health. Minerals play very important Minerals play very important

roles in keeping your body roles in keeping your body healthy.healthy.

2 classes – major minerals & 2 classes – major minerals & trace elementstrace elements

Ca (Calcium), Mg, Ca (Calcium), Mg, Phosphorus, Iron, Fluoride, Phosphorus, Iron, Fluoride, Zinc, PotassiumZinc, Potassium

Calcium & Phosphorus = Calcium & Phosphorus = strong bones.strong bones.

Sodium & Potassium help Sodium & Potassium help regulate blood pressure.regulate blood pressure.


CalciumCalcium, , potassiumpotassium, and , and sodiumsodium are are minerals that are classified as electrolytes.minerals that are classified as electrolytes.

ElectrolytesElectrolytes help maintain normal heart help maintain normal heart rhythm and control the body’s fluid balance. rhythm and control the body’s fluid balance.

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CalciumCalcium / type of mineral/ type of mineral

Used to make strong Used to make strong bones & teeth.bones & teeth.

Deficiency in the diet Deficiency in the diet can lead to can lead to osteoporosis.osteoporosis.

Females are more Females are more susceptible to susceptible to osteoporosis.osteoporosis.

IronIron / type of mineral / type of mineral

Women need more Women need more than men.than men.

Iron from meat is Iron from meat is absorbed better than absorbed better than from veggies.from veggies.

Anemia is the disease Anemia is the disease from deficiency of from deficiency of iron.iron.

SodiumSodium / type of mineral / type of mineral

Problem is normally Problem is normally too much instead of too much instead of not enough.not enough.

Too much can cause Too much can cause hypertension in hypertension in genetically genetically susceptible people.susceptible people.

In athletics sodium In athletics sodium must be replaced due must be replaced due to loss from sweat.to loss from sweat.

Carbohydrates

The starches and sugars

found in food.

Term to Know

Nutrients for EnergyNutrients for Energy

There are three energy sources, There are three energy sources, all of which are nutrients.all of which are nutrients.

Carbohydrates are the body’s chief source of energy.

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Carbohydrates Carbohydrates

Carbohydrates are classified as:Carbohydrates are classified as: Simple carbohydratesSimple carbohydrates

These are sugars found in fruits, candy, cookies and soda. These are sugars found in fruits, candy, cookies and soda. They provide quick energy.They provide quick energy.

Complex carbohydratesComplex carbohydrates These are starches found in vegetables like corn and potatoes, These are starches found in vegetables like corn and potatoes,

as well as breads, cereals, pastas, rice, and dry beans.as well as breads, cereals, pastas, rice, and dry beans. They provide sustained energy.They provide sustained energy.

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CarbohydratesCarbohydrates = a chemical composed = a chemical composed

of one or more simple of one or more simple sugars.sugars.

2 categories – sugars & 2 categories – sugars & starches(Simple) & starches(Simple) & fiber(Complex)fiber(Complex)

Sugars & starches make Sugars & starches make up a big part of diet for up a big part of diet for energy sources. Sugar energy sources. Sugar however needs to be however needs to be taken in moderately.taken in moderately.

Fiber - found in plants; Fiber - found in plants; used to help move along used to help move along digestiondigestion

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If a person takes in more If a person takes in more carbohydrates than their carbohydrates than their body body can use for energy or store can use for energy or store as glycogen, the excess as glycogen, the excess glucose is stored as glucose is stored as adipose tissueadipose tissue..

Adipose tissue

Body fat.

Term to Know

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Dietary fiberDietary fiber is not digestible is not digestible in humans and thus provides in humans and thus provides no calories.no calories.

Dietary fiber

A special subclass of

complex carbohydrates

that has several functions,

including aiding the body in digestion.

Term to Know

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Fats

Substances that supply a

concentrated form of energy

and help transport other

nutrients to locations in the

body where they are needed.

Term to Know

Nutrients for EnergyNutrients for EnergyThere are three energy sources, There are three energy sources, all of which are nutrients.all of which are nutrients.

Fats, or lipids, are another type of nutrient that provide energy.

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FatsFats

The positive properties of fats:The positive properties of fats:

Fats supply twice the energy of a gram of carbohydrate or protein.

Fats supply twice the energy of a gram of carbohydrate or protein.

Fats transport and absorb vitamins A, D, E, and K.Fats transport and absorb vitamins A, D, E, and K.

Fats help regulate the hormone testosterone, which is used to build body tissue.

Fats help regulate the hormone testosterone, which is used to build body tissue.

Fats enhance the flavor and texture of foodsFats enhance the flavor and texture of foods

Fats help satisfy huger because they take longer to digest.Fats help satisfy huger because they take longer to digest.36

FatsFats

The negative properties of fats:The negative properties of fats:

Eating too many fats can clog arteries and lead to heart disease.Eating too many fats can clog arteries and lead to heart disease.

Eating too many fats can lead to certain types of cancer.Eating too many fats can lead to certain types of cancer.

Fat that is not used as energy is stored as adipose tissue.Fat that is not used as energy is stored as adipose tissue.

Excess body fat can lead to unhealthful weight gain and obesity.Excess body fat can lead to unhealthful weight gain and obesity.

Excess fat can lead to type 2 diabetes.Excess fat can lead to type 2 diabetes.37

FatsFats

Fats are classified into three basic types:Fats are classified into three basic types:

SaturatedFatty Acids

TransFatty Acids

UnsaturatedFatty Acids

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Saturated fatty acids

Fats that come mainly from animal fats,

including butter and lard, and are often solid

at room temperature.

Term to Know

FatsFats

Saturated fatty acids are found in many foods, including fatty meats, cheese, ice cream, whole milk, palm oil, and coconut oil.

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Trans fatty acids

Fats that are formed when

certain oils are processed into

solids.

Term to Know

FatsFats

Trans fatty acids are in processed foods such as margarine and shortening.

They can often be identified by the words partially hydrogenated in the list of ingredients.

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Unsaturated fatty acids

Fats that are usually liquid at

room temperature and

come mainly from plant sources.

Term to Know

FatsFats

Unsaturated fatty acids include corn oil, soybean oil, olive oil, sunflower oil, and some fish oils.

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Fats Fats

Saturated fats and trans fat Saturated fats and trans fat contain contain cholesterolcholesterol..

Cholesterol

A fatlike substance that is produced in the

liver and circulates in the

blood.

Term to Know

Cholesterol circulates through the bloodstream in fat-protein “packages” called lipoproteins.

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Fats Fats

There are two types of There are two types of lipoproteins.lipoproteins.

Low-density lipoprotein (LDL)

A type of compound that carries

cholesterol from the liver to areas of the

body where it is needed.

Terms to Know

High-density lipoprotein (HDL)



A type of compound that carries

cholesterol from the liver to areas of the

body where it is needed.

High-density lipoprotein (HDL)

A type of compound that picks up excess

cholesterol and returns it to the liver.

Terms to Know

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FatsFats

Fats should make up about 20% to 30% of Fats should make up about 20% to 30% of your daily calories. your daily calories.

To reduce your fat intake:

Limit your use of solid fats.

Choose fat-free or low-fat products.

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FatsFats

= nutrients that store = nutrients that store energy and store energy and store some vitamins.some vitamins.

Can be found in solid Can be found in solid (butter) or liquid (butter) or liquid (salad dressing / oils) (salad dressing / oils) form.form.

2 kinds of cholesterol 2 kinds of cholesterol – LDL (bad) & HDL – LDL (bad) & HDL (good)(good)

Proteins

Nutrients that help build,

maintain, and repair body

tissues.

Term to Know

Nutrients for EnergyNutrients for EnergyThere are three energy sources, There are three energy sources, all of which are nutrients.all of which are nutrients.

Proteins serve as a secondary source of energy.

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ProteinProtein

ProteinProtein is a component of bones, connective is a component of bones, connective tissue, skin, blood, and vital organs.tissue, skin, blood, and vital organs.

Your body needs protein to:

grow, repair, and maintain itself

help fight disease

supply energy

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ProteinProtein

There are 22 different There are 22 different amino amino acidsacids..

Amino acids

The building blocks of proteins.

Term to Know

Your body can manufacture all but nine. These are called essential amino acids because you must get them from the foods you eat.

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ProteinProteinThere are two types of proteins found in foods:There are two types of proteins found in foods: Complete proteinsComplete proteins contain all nine contain all nine

essential amino acids.essential amino acids. Animal products such as meats and dairy Animal products such as meats and dairy

products are sources of complete proteins.products are sources of complete proteins. Incomplete proteinsIncomplete proteins lack one or more of lack one or more of

the essential amino acids.the essential amino acids. With the exception of soybeans, plant foods With the exception of soybeans, plant foods

are incomplete proteins.are incomplete proteins.

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ProteinProtein

VegetariansVegetarians must eat a variety must eat a variety of plant-based foods and dairy of plant-based foods and dairy products to ensure an adequate products to ensure an adequate intake of complete proteins.intake of complete proteins.

Vegetarians

Individuals who eliminate meat, fish, and poultry from their eating

plans.

Term to Know

Vegans are vegetarians who also eliminate eggs and dairy products from their diets.

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ProteinProtein = nutrients that are used = nutrients that are used

for building, maintaining, for building, maintaining, and repairing tissues and and repairing tissues and cells.cells.

Help protect the body Help protect the body from germs that cause from germs that cause sickness.sickness.

Is essential due to Is essential due to containing the 9 essential containing the 9 essential amino acids which help to amino acids which help to make tissues, enzymes make tissues, enzymes and hormones. and hormones.

Amino Acids helps build Amino Acids helps build & repair your tissues.& repair your tissues.

Review / ClosingReview / Closing

The The 66 Classes of Essential Nutrients Classes of Essential Nutrients

1.1. CarbohydratesCarbohydrates2.2. FatsFats

3.3. ProteinsProteins4.4. VitaminsVitamins5.5. MineralsMinerals

6.6. WaterWater

Sources of the 6 NutrientsSources of the 6 Nutrients CarbohydratesCarbohydrates – honey, fruits, rice, bread, pasta, brown – honey, fruits, rice, bread, pasta, brown

rice, whole wheat breadrice, whole wheat bread ProteinsProteins – Chicken, fish, pork, beef, beans, nuts, tofu, – Chicken, fish, pork, beef, beans, nuts, tofu,

cheese, eggs, soy milkcheese, eggs, soy milk FatsFats – Cooking oils, salad dressings, butter, sour cream, – Cooking oils, salad dressings, butter, sour cream,

cream cheese, ice cream, potato chips, also found in cream cheese, ice cream, potato chips, also found in desserts, (solid fats found in beef & pork)desserts, (solid fats found in beef & pork)

Vitamins Vitamins – almost all foods contain some vitamins; – almost all foods contain some vitamins; whole grains, meats, fruits, vegetables, dairy productswhole grains, meats, fruits, vegetables, dairy products

MineralsMinerals – Milk, cheese, yogurt, sardines, tofu, spinach, – Milk, cheese, yogurt, sardines, tofu, spinach, blackeyed peas, red meatblackeyed peas, red meat

WaterWater – Other than drinking water, it is also found in – Other than drinking water, it is also found in fruits & vegetablesfruits & vegetables

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NUTRITION UNIT EQ: How does nutrition affect my overall well-being?