Chapter 7: Nutrition for Chapter 7: Nutrition for LifeLife

Section 1Section 1: Carbohydrates, Fats, and Proteins: Carbohydrates, Fats, and Proteins

Section 2Section 2: Vitamins, Minerals, and Water: Vitamins, Minerals, and Water

Section 3Section 3: Meeting Your Nutritional Needs: Meeting Your Nutritional Needs

Section 4Section 4: Choosing a Healthful Diet: Choosing a Healthful Diet

Section 1: Carbohydrates, Fats, and Section 1: Carbohydrates, Fats, and ProteinsProteins

Nutrition Nutrition

Science or study of foodScience or study of food

Way body uses food Way body uses food Study of how and why Study of how and why

we make food choiceswe make food choices

NutrientsNutrients

Substances in food Substances in food

Provide energy Provide energy Help form body tissuesHelp form body tissues Necessary for life and Necessary for life and

growthgrowth

Six Classes of Nutrients:Six Classes of Nutrients:

Six classes of nutrients in food:Six classes of nutrients in food:

1.1. CarbohydratesCarbohydrates

2.2. FatsFats

3.3. ProteinsProteins

4.4. VitaminsVitamins

5.5. MineralsMinerals

6.6. WaterWater

Nutrients:Nutrients:

Need right amount each dayNeed right amount each day Too little - weight loss, poor Too little - weight loss, poor

growth, deathgrowth, death To much food - weight gainTo much food - weight gain Improper nutrition - short-Improper nutrition - short-

term and long-term health term and long-term health consequenceconsequence

Food = Fuel for Your BodyFood = Fuel for Your Body

Food - fuel that runs body.Food - fuel that runs body. Nutrients that provide energy - Nutrients that provide energy - carbohydrates, carbohydrates,

fatsfats, and , and proteins proteins (NOT vitamins, minerals, (NOT vitamins, minerals, water)water)

Energy in food measured in Energy in food measured in caloriescalories.. Metabolism Metabolism - Chemical processes in body that - Chemical processes in body that

breaks down and converts food to usable breaks down and converts food to usable energy.energy.

Food Energy and CaloriesFood Energy and Calories

Energy in food Energy in food measured in kilocalories measured in kilocalories (calories). (calories).

KilocalorieKilocalorie is “the is “the amount of energy amount of energy needed to raise the needed to raise the temperature of 1 temperature of 1 kilogram (a little more kilogram (a little more than 4 cups) of water 1 than 4 cups) of water 1 degree Celsius.” degree Celsius.”

1 gram of carbohydrate 1 gram of carbohydrate has 4 k/calhas 4 k/cal

1gram of protein has 1gram of protein has

4 k/cal4 k/cal

1 gram of fat has 9 k/cal1 gram of fat has 9 k/cal

Calories from FoodCalories from Food A “balanced” diet of carbohydrate, protein and fat A “balanced” diet of carbohydrate, protein and fat

should consist of the following percentages of your should consist of the following percentages of your total calories consumed each day:total calories consumed each day:

Note: These percentages are for teens.Note: These percentages are for teens.

Carbohydrates: 45-65 % Carbohydrates: 45-65 %

Fats: 25-35 %Fats: 25-35 %

Protein: 10-35 %Protein: 10-35 %

What do these foods have in common?What do these foods have in common?

Did you guess they are all carbohydrates?Did you guess they are all carbohydrates?All foods that contain sugar or starch are carbohydrates.All foods that contain sugar or starch are carbohydrates.

Carbohydrates – Two TypesCarbohydrates – Two Types

Simple CarbohydratesSimple Carbohydrates(bad carbs)(bad carbs)

““Sugars”Sugars”

Small molecule, broken down and used Small molecule, broken down and used quickly as fuelquickly as fuel

Include:Include: Glucose Glucose (blood sugar) (blood sugar) Only form of sugar that the body can Only form of sugar that the body can

convert to usable energyconvert to usable energy FructoseFructose found naturally in fruit and honeyfound naturally in fruit and honey Lactose Lactose – (milk sugar) – (milk sugar) made by animalsmade by animals found in dairy productsfound in dairy products SucroseSucrose – (table sugar) – (table sugar) found in candies found in candies

Complex CarbohydratesComplex Carbohydrates(good carbs)(good carbs)

““Starches”Starches”

Larger sugar molecules, takes longer Larger sugar molecules, takes longer to be broken down and used by bodyto be broken down and used by body

Include:Include: Starch Starch – many glucose molecules linked – many glucose molecules linked

togethertogether

GlycogenGlycogen – made in the body, stored in – made in the body, stored in the muscles and livers the muscles and livers

can be broken down to provide a quick can be broken down to provide a quick source of glucosesource of glucose

FiberFiber – made of many glucose – made of many glucose moleculesmolecules

found in fruits and vegetablesfound in fruits and vegetables cannot be digested by humanscannot be digested by humans needed for healthy digestive systemneeded for healthy digestive system

““Sugars” – Simple CarbsSugars” – Simple Carbs Provides energy for cells in Provides energy for cells in

the form of glucosethe form of glucose All forms of sugar must be All forms of sugar must be

broken down into glucose broken down into glucose before can be used by body before can be used by body for energyfor energy

Some found naturally in Some found naturally in foods (milk, fruits, foods (milk, fruits, vegetables)vegetables)

Some sugars added to foods Some sugars added to foods (candy, baked goods, (candy, baked goods, cereals)cereals)

‘‘Starches” – Complex CarbsStarches” – Complex Carbs Type of Type of complex carbohydratecomplex carbohydrate Many sugar molecules hooked Many sugar molecules hooked

togethertogether Eaten in food and broken down into Eaten in food and broken down into

simple sugars then be used by bodysimple sugars then be used by body Mostly in plant foodsMostly in plant foods Starchy vegetables - potatoes, Starchy vegetables - potatoes,

legumes (beans and peas) grains legumes (beans and peas) grains (rice, corn, wheat)(rice, corn, wheat)

Daily Recommendation – 45-65 % Daily Recommendation – 45-65 % of calories in diet should come from of calories in diet should come from carbohydrates. carbohydrates.

Most of calories should come from Most of calories should come from complex carbohydratescomplex carbohydrates

““Fiber” – Complex CarbFiber” – Complex Carb Type of complex carbohydrateType of complex carbohydrate Provides little energyProvides little energy Cannot be digested by humansCannot be digested by humans Absolutely necessaryAbsolutely necessary for digestion – keeps for digestion – keeps colon healthy colon healthy Moves material through intestine preventing Moves material through intestine preventing constipationconstipation Helps prevent colon cancer and heart diseaseHelps prevent colon cancer and heart disease

Two Types of Fiber:Two Types of Fiber: Soluble FiberSoluble Fiber – dissolves in water, holds water in intestine – dissolves in water, holds water in intestine

increasing volume of material in digestive tract, help protect increasing volume of material in digestive tract, help protect from heart disease, traps bad cholesterol in food eaten (lowers from heart disease, traps bad cholesterol in food eaten (lowers blood cholesterol)blood cholesterol)

Insoluble FiberInsoluble Fiber – adds bulk to feces, found in hard or stringy – adds bulk to feces, found in hard or stringy part of fruit, vegetables, legumes, whole grainspart of fruit, vegetables, legumes, whole grains

What do these foods have in common?What do these foods have in common?

If you were thinking they are all fats, you are If you were thinking they are all fats, you are correct. Question – are all dietary fats the same?correct. Question – are all dietary fats the same?

Fats (and oils) – “Lipids”Fats (and oils) – “Lipids”

Essential nutrient (our bodies need it to Essential nutrient (our bodies need it to function properly)function properly)

Adds texture, flavor, aroma to foodAdds texture, flavor, aroma to food Eating too much or the wrong kind - weight Eating too much or the wrong kind - weight

gain, heart disease, and cancergain, heart disease, and cancer Fats - large molecules called Fats - large molecules called triglyceridestriglycerides

Facts About Fat (Lipids)Facts About Fat (Lipids)

Essential nutrient. (We need it).Essential nutrient. (We need it). Provides energy, main form of energy storage in the Provides energy, main form of energy storage in the

body.body. Too little - lead to deficiencyToo little - lead to deficiency Too much - weight gain. Too much - weight gain. Too much of the “bad” kind of fat can raise blood Too much of the “bad” kind of fat can raise blood

cholesterol levelscholesterol levels Provides warmth and cushionProvides warmth and cushion Needed to make regulatory hormones, coating on nerve Needed to make regulatory hormones, coating on nerve

cellscells Add taste, texture to food, make us feel full.Add taste, texture to food, make us feel full.

Types of LipidsTypes of LipidsSaturated FatsSaturated Fats

Most saturated fats -Most saturated fats -solid at room solid at room temperaturetemperature

Come from animal Come from animal sources (meat, milk, ice sources (meat, milk, ice cream, butter).cream, butter).

Plant sources – oils are Plant sources – oils are “hydrogenated” become “hydrogenated” become solid at room solid at room temperature (margarine temperature (margarine – made from corn oil)– made from corn oil)

Unsaturated FatsUnsaturated Fats

Come from plantsCome from plants Tend to be liquid at room Tend to be liquid at room

temperaturetemperature Examples – corn oil, Examples – corn oil,

safflower oil, olive oil, safflower oil, olive oil, sesame oilsesame oil

Unsaturated Fats (Good Fats)Unsaturated Fats (Good Fats)

Monounsaturated FatsMonounsaturated FatsGood fats – help lower risk of Good fats – help lower risk of

heart diseaseheart disease Found in olive oil, canola Found in olive oil, canola

oil, and peanut oiloil, and peanut oil

Polyunsaturated FatsPolyunsaturated Fats Examples – corn oil, Examples – corn oil, sunflower oil, soybean oilsunflower oil, soybean oil

Omega-3 oil found in fish Omega-3 oil found in fish and seafood is a and seafood is a polyunsaturated fat that can polyunsaturated fat that can provide extra protection provide extra protection against heart diseaseagainst heart disease

Dietary Fats and Lipids to Eat Dietary Fats and Lipids to Eat With CautionWith Caution

TransfatsTransfats Unsaturated fats formed Unsaturated fats formed

when vegetables oils are when vegetables oils are made into hard margarinesmade into hard margarines

Labeled “hydrogenated Labeled “hydrogenated vegetable oils”vegetable oils”

Increase the risk of heart Increase the risk of heart diseasedisease

Make processed foods go Make processed foods go “crunch”“crunch”

CholesterolCholesterol Necessary for certain body Necessary for certain body

functionsfunctions Our liver makes cholesterolOur liver makes cholesterol Found Found only only in animals food in animals food

sources – (meats, fish, sources – (meats, fish, poultry, milk and eggs), not poultry, milk and eggs), not in plantsin plants

Stick to inside of arteries to Stick to inside of arteries to form plaqueform plaque

Increases chances of heart Increases chances of heart disease and strokedisease and stroke

ProteinsProteins

What are your favorite protein rich foods?What are your favorite protein rich foods?

ProteinsProteins Muscle, skin, hair, and nails made mostly of proteinMuscle, skin, hair, and nails made mostly of protein Protein helps build new cells, repair existing onesProtein helps build new cells, repair existing ones Needed to form hormones, enzymes and antibodiesNeeded to form hormones, enzymes and antibodies If not used immediately as fuel - stored as fatIf not used immediately as fuel - stored as fat Made up of long molecule chains called Made up of long molecule chains called amino acidsamino acids 20 different amino acids in the body20 different amino acids in the body All 20 needed to make new cellsAll 20 needed to make new cells 11 of the 20 11 of the 20 cancan be made by the body be made by the body ((nonessential)nonessential) 9 other amino acids must come from food 9 other amino acids must come from food (essential)(essential)

Complete and Incomplete ProteinsComplete and Incomplete Proteins

Complete ProteinsComplete Proteins – foods that contain all 20 – foods that contain all 20 amino acids that are necessary to build and amino acids that are necessary to build and repair tissuerepair tissue

Foods: Any animal source –Foods: Any animal source –

(milk, eggs, fish, beef, chicken, (milk, eggs, fish, beef, chicken,

cheese)cheese)

Incomplete Proteins Incomplete Proteins – foods that do not contain – foods that do not contain all 20 essential amino acidsall 20 essential amino acids

Creating a complete protein from Creating a complete protein from incomplete protein foodsincomplete protein foods

Combining different grains, legumes, nuts, fruits Combining different grains, legumes, nuts, fruits and vegetables will create a complete protein food and vegetables will create a complete protein food that is low in fat.that is low in fat.

Examples: - bean and rice burritoExamples: - bean and rice burrito

- peanut butter and jelly sandwich- peanut butter and jelly sandwich

on whole wheat breadon whole wheat bread

- mixed green salad with - mixed green salad with nuts, nuts,

beans and vegetablesbeans and vegetables

Vitamins and MineralsVitamins and Minerals

Function of Dietary Vitamins and MineralsFunction of Dietary Vitamins and Minerals

Help the body work properlyHelp the body work properly Build the immune systemBuild the immune system Support growth and developmentSupport growth and development Help organs and cells work properlyHelp organs and cells work properly Build bones and teethBuild bones and teeth Assist body in using carbohydrates for energyAssist body in using carbohydrates for energy

Two Types of VitaminsTwo Types of VitaminsFat Soluble VitaminsFat Soluble Vitamins

Dissolve in fatDissolve in fat Stored in fat tissue in Stored in fat tissue in

bodybody Vitamins A, D, E, KVitamins A, D, E, K Best food sources – Best food sources –

dark green vegetables, dark green vegetables, whole grains, peas, nuts, whole grains, peas, nuts, beansbeans

Water Soluble VitaminsWater Soluble Vitamins

Dissolve in waterDissolve in water Not stored in body – Not stored in body –

urinated out if not usedurinated out if not used Vitamins B1, 2, 3, 5, 6, Vitamins B1, 2, 3, 5, 6,

12, folate (B9), Biotin 12, folate (B9), Biotin (B7), C(B7), C

Best food sources – Best food sources – meat, grains, nuts, eggs, meat, grains, nuts, eggs, beans, fruits, vegetablesbeans, fruits, vegetables

Fat-Soluble Vitamins Fat-Soluble Vitamins Vitamin / Foods That Vitamin / Foods That

Have ItHave ItVitamin E Vitamin E –– Vegetable Vegetable

oils, beans, peas, nuts, oils, beans, peas, nuts, dark-green vegetables, dark-green vegetables, whole grainswhole grains

Vitamin KVitamin K – Leafy – Leafy vegetables (spinach, vegetables (spinach, kale, broccoli) also kale, broccoli) also produced in intestine by produced in intestine by bacteriabacteria

What It DoesWhat It Does Protects cell membranes Protects cell membranes

from damage by from damage by connecting to “free connecting to “free radicals” in blood (extra radicals” in blood (extra oxygen atoms) that can oxygen atoms) that can cause damage to cellscause damage to cells

Aids in blood clottingAids in blood clotting

Water-Soluble VitaminsWater-Soluble VitaminsNot stored in body.Not stored in body. Needed for release of Needed for release of

energy from carbohydrates, fats and proteins.energy from carbohydrates, fats and proteins.

Vitamin / Foods that Have ItVitamin / Foods that Have It

B1, B2, B3, B5, B6, B12 –B1, B2, B3, B5, B6, B12 –breads, breads, cereals, beans, meat, dairy cereals, beans, meat, dairy products, eggs, green vegetablesproducts, eggs, green vegetables

Vitamin C- Vitamin C- Citrus fruits, melons, Citrus fruits, melons, strawberries, green vegetables, strawberries, green vegetables, pepperspeppers

What It DoesWhat It Does

Needed to produce energy Needed to produce energy from foods eaten, for from foods eaten, for metabolism and other metabolism and other important body functionsimportant body functions

Promotes healthy gums and Promotes healthy gums and teeth, aids wound healing, aids teeth, aids wound healing, aids iron absorption, acts as iron absorption, acts as antioxidant – protects body antioxidant – protects body cells from damagecells from damage

MineralsMinerals Needed for processes -Needed for processes -

enzyme activity, bone enzyme activity, bone formationformation

Needed in small amountsNeeded in small amounts 20 essential for good health20 essential for good health Taking a vitamin and Taking a vitamin and

mineral supplement can mineral supplement can prevent nutrient deficiency prevent nutrient deficiency (not having enough of a (not having enough of a nutrient to maintain good nutrient to maintain good health)health)

Best source for vitamins – Best source for vitamins – FOOD, NOT VITAMIN FOOD, NOT VITAMIN PILLPILL

CalciumCalcium ChromiumChromium CopperCopper FluorideFluoride IodineIodine IronIron MagnesiumMagnesium PotassiumPotassium PhosphorusPhosphorus SeleniumSelenium SodiumSodium SulfurSulfur ZincZinc

WaterWater Can only live few days without Can only live few days without

waterwater Essential for all body functionsEssential for all body functions Extra water cannot be stored in Extra water cannot be stored in

body – must take in water as it body – must take in water as it leaves your body (sweat, urine, leaves your body (sweat, urine, feces, breathing)feces, breathing)

Must take in at least 2.5 quarts per Must take in at least 2.5 quarts per day to replace normal water lossday to replace normal water loss

Can get water from foodsCan get water from foods About 80-90% of weight of fruits About 80-90% of weight of fruits

and vegetables is waterand vegetables is water Caffeine / alcoholic beverages Caffeine / alcoholic beverages

causes body to excrete extra watercauses body to excrete extra water Dehydration can cause thirst, Dehydration can cause thirst,

headache, fatigue, loss of headache, fatigue, loss of appetite, dry eyes and mouth, appetite, dry eyes and mouth, nausea, confusion and nausea, confusion and constipationconstipation

When you sweat you lose water When you sweat you lose water weight (not fat)weight (not fat)