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.

Sugar News Report

Fox 19

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?