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FOOD AND ENERGYFACT OR FICTION?
a. Athletes need more proteins in their diets.
b. The only salt in food is the one you add to it.
c. As a part of a healthy diet, everyone should take vitamin supplements.
d. You can go without water for longer than you can go without food.
WHY IS FOOD NEEDED?
• Remember homeostasis?
• FOOD PROVIDES ENERGY
THAT IS NEEDED AND THE
MATERIALS NECESSARY TO
GROW AND REPAIR
TISSUES.
• NUTRIENTS: Substances in food that
provide the raw materials and energy
the body needs to carry out all the
essential processes.
NUTRIENTS
• SIX KINDS:
– Carbohydrates
– Fats
– Proteins
– Vitamins
– Minerals
– Water
• To measure energy, the
unit is calorie.
• 1 cal = the amount of
energy necessary to
raise 1oC 1g of water.
• 1 Calorie = 1000 cal
• The more calories, the
more energy.
CARBOHYDRATES (CHO’s)
• Composed of Carbon, Hydrogen and
Oxygen
• Major source of energy:
– 1g CHO’s = 4000 calories
• Recommended ingestion: 50-60% of
total Calories needed as CHO’s
• Classified in: Simple and Complex.
FATS
• High energy nutrients made of
Carbon, Hydrogen and Oxygen; but has
more than twice the energy of
carbohydrates.
• Classified as:
– Unsaturated: Liquid at room temperature.
– Saturated: Solid at room temperature.
• No more than 30% of the Calories in your
diet should come from fats.
PROTEINS• Nutrients that contain Nitrogen as
well as Carbon, Hydrogen and
Oxygen. These are needed for
tissue growth and repair.
• Found in meat, poultry, fish, lentils
and dairy products.
• 12% of your diet should come from
proteins.
• Made of Amino Acids (AA’s): 20
different make up all proteins.
• Essential AA’s: Comes only from
food.
• Complete/Incomplete: Depend on the number of AA’s in them.
NEEDED IN SMALL AMOUNTS…
VITAMINS
• Act as helper molecules
in chemical reactions
inside the body.
• Water-soluble: You need
to ingest them daily
• Fat soluble: Can be
stored in fatty tissue.
MINERALS
• Nutrients NOT made by
living things.
• Found in plants or animals
that eat plants.
• Examples:
– Calcium Chlorine
– Fluorine Iodine
– Potassium Iron
– Magnesium Phosphorus
– Sodium
WATER
• Makes up about 65-
70% of our body
weight.
• Needed for:
– Digestion
– Body fluids
(saliva, blood, sweat
)
– Cell transport, etc.
DRINK 2 LITERS A DAY
THE FOOD GUIDE PYRAMID
• Classifies food into six groups and indicates how many
servings from each group should be eaten every day.
FOOD LABELS
• Tells you in
numbers, the
nutrient content of a food so you
can evaluate
and compare.