Nutrition Basics

1. Nutrition Basics Chapter 12

2. The Body’s Nutritional Requirements • Essential nutrients • The Six Essential Nutrients: Proteins, Fats, Carbohydrates, Vitamins, Minerals, Water • Defined as : Nutrients one must obtain from diet (digestive system)

3. The Body’s Nutritional Requirements • What is a Calorie (C) • Energy in foods= • Daily requirement: • Of the six essential nutrients, only 3 supply energy: • Fat = • Protein = • Carbohydrates =

4. Lipids (fats)

5. Lipids (Fats) • Three Main Classes: 1) Steroids 2) Phospholipids and 3) Triglycerides (food fats) • Triglycerides function in:

7. Fats and Your Health • Hydrogenation • Increases: • Purpose is to: • Trans Fatty Acids • Formed through: • Increases: • Decrease:

8. Fats and Your Health • Cholesterol (Steroid) • High Density Lipo-Protein (HDL’s) - • Low Density Lipo-Protein (LDL’s) – • Beneficial Fats (polyunsaturated fats) • Omega-3 fatty acids (fish) • Omega-6 fatty acids (corn and soybean oil)

9. Fats and Your Health • Dangers of high fat diets -Difficulty managing weight -Obesity, heart disease, etc. -Increased risk of cancer

10. Fats and Your Health • Recommended Intake • AMDRs = • Obtained from:

11. proteins

12. Proteins • Proteins Carry Out Many Different Functions: • Function: • Complete vs. Incomplete proteins • Complete provide: • Incomplete have:

13. Proteins • Recommended Intake • AMDRs = • Obtained from:

14. carbohydrates

15. Carbohydrates • Composed of: • Function to: • Two groups: • Simple Carbs: • Found in: • Complex Carbs: • Starch and fiber

16. Complex Carbohydrates: Whole vs. Refined Grains • Whole Grains = • Whole Grains Contain:

17. Complex Carbohydrates: Whole vs. Refined Grains • Refined grains = • Germ and bran: • Retain:

18. Fiber – A Closer Look • Dietary fiber- • Fiber present naturally in: • Functional fiber – • Recommended intake =

19. The Glycemic Index • Foods with a high glycemic index are: • High glycemic index foods: • May increase: • Foods w/ Low Glycemic index:

20. Carbohydrates • Recommended carbohydrate intake • Men and women require the same amount • AMDRs =

21. Vitamins • Organic • Aid in chemical reactions; important in RBC production • Required in small amounts • Humans need 13 vitamins: • Four Fat Soluble: • Nine Water Soluble: • Sources:

22. Minerals • Inorganic • Help regulate body functions • Growth & maintenance of body tissues • 17 essential minerals • Major minerals = • Trace Minerals =

23. Water • Human body = • Food and fluid intake provide: • Men need: • Women need:

24. Other substances in food • Antioxidants • Protect body from free radical damage • Are phytochemicals (may prevent chronic disease) • Examples:

25. Dietary Guidelines for Americans • Eat a variety of nutrient-dense foods • Control calorie intake • Be physically active every day • Eat plenty of grains, vegetables and fruits • Choose fats wisely • Choose carbohydrates wisely • Use little salt and sugar • Moderation of alcohol consumption • Keep foods safe to eat

26. Food Safety • Causes of foodborne Illnesses: • Mainly bacteria • Fewer viruses • Can cause cramps, gastroenteritis, nausea, vomiting, etc.

27. Food Safety • Environmental Contaminants • Contaminants in food growing environment • Examples: • Effects of contaminants depends on:

28. Food Safety Food Additives are Added to : (1) Maintain or improve nutritional quality (2) Maintain freshness (3) Help in processing or preparation (4) Alter taste and appearance

29. Food Safety • Organic foods • Limits on pesticide residues • Animals given organic feed; Animals have access to outdoors • No antibiotics or growth hormones given to animals • Genetic engineering is prohibited

30. My Pyramid

31. Reasons Types: Vegans (plants only) Lacto-vegetarians (plant & dairy) Lacto-ovo-vegetarians (plants, dairy, eggs) Require Vitamin B-12 Vitamin D Calcium Iron , zinc Vegetarians