Chapter 5 Nutrition and Your Health

1. Chapter 5Nutrition and Your Health

2. Why Do You Eat? • Nutrition – the process by which the body takes in and uses food. • Nutrients – the substances in food that you body needs to grow, to repair itself, and to supply you with energy. • Calorie – a unit of heat used to measure the energy your body uses and the energy it receives from food.

3. Hunger vs. Appetite • Hunger – natural drive that protects you from starvation. • Appetite – a desire, rather than a need, to eat. (psychological) Hunger vs. Appetite Body Mind Natural Learned

4. Influences On What We Eat(Eating Habits) • Culture – movies, holidays, birthdays, seasons • Family/Friends – 3 meals/day, likes/dislikes, certain meals • Advertising – radio, TV, magazines • Time and $ - rushed society, quick food-less money • Emotional and physical needs

5. The Six Nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water

6. Carbohydrates • Carbohydrates – the starches and sugars found in foods. (45-65% of daily calories) • 4-5 kcal/gram of energy • 3 types of Carbs • Simple • Complex • Fiber

7. Simple Carbohydrates(-ose) • Sugars, immediate/short-term energy • Fruits, some vegetables, many processed foods and milk • Examples • Fruit (fructose) - Milk (lactose) • Grain (maltose) - Table sugar (sucrose) • Candy, cookies, soda, syrups

8. Complex Carbohydrates • Starches, long-term energy • Grains and “typical carbs” • Examples • Seeds, nuts, legumes (dried beans and peas) • Potatoes, yams, whole wheat breads/pasta

9. Fiber • Fiber – tough, stringy parts of vegetables, fruits, and grains (the “meat”). • Serves no dietary purpose, but is used to aide in the remove of wastes from the body. (reduces risk of diseases) • Recommended to eat 25-30 grams/day

10. What Do They Do? • The body’s preferred source of energy (4 kcals/gram) • Carbs break down and converted into sugar called glucose • Glucose – simple sugar and body’s chief fuel • If not used automatically it is stored as glycogen. • Glycogen – storage substance of sugar (converted back to glucose when needed)

11. Protein • Protein – nutrients that help build and maintain body tissue. • Made up of chemicals called amino acids • Used in muscle, bone, connective tissue, teeth, skin, blood, and vital organs • Excess protein is stored as fat (same as carbs and fats) • 4 kcal/gram of energy

12. Amino Acids • Amino Acids – the chains of building blocks that make proteins. (substances that make up body proteins) • The body makes all but 9 of the 20 amino acids. • Those 9 are called ESSENTIAL AMINO ACIDS because they must come from food.

13. Complete Proteins • Complete Proteins – the foods that contain all the essential amino acids that the body needs and in the proper amounts. • Fish - Cheese • Meat - Yogurt • Poultry - Soybean products • Eggs • Milk

14. Incomplete Proteins • Incomplete Proteins – Foods that lack the essential amino acids. • Legumes Combining incomplete • Nuts proteins together can • Whole grains equal a complete protein. • Seeds (1 slice of bread & 2 oz. of PB)

15. Role of Proteins • Proteins build and repair tissue. • Regulate body processes • Enzymes • Hormones • Antibodies

16. Fats • Fats – type of lipid – composed of fatty acids • 9 kcal/gram of energy (most concentrated form) • Saturated Fats • Unsaturated Fats

17. Saturated Fats • Saturated Fats – fatty acid that holds all the hydrogen atoms it can. • Animal-based foods and tropical oils • Palm oil, coconut oil • Beef, pork, egg yolks, dairy foods has more than chicken and fish

18. Unsaturated Fats • Unsaturated Fats – missing one or more pairs of hydrogen atoms. • Hydrogenation (Trans Fats) – adding the missing hydrogen atoms (more saturated – margarine is hydrogenated veg. oil) • Vegetable Fats • Olive, canola, soybean, corn, and cottonseed oils

19. Role of Fats • Carry fat-soluble vitamins A, D, E, and K into blood. • Essential for growth and healthy skin. • Protection of vital organs and injury • Regulation of body temperature • Unused calories from fats are stored as body fat (adipose tissue) • Consume less than 25-35% of daily calories

20. Cholesterol • Cholesterol – waxy, fatlike substance • Good aspects – aids in production of sex hormones, vitamin D in sunlight, and protection of nerve fibers • Bad aspects – elevated levels creates major risk of heart disease (Saturated fat increase levels more than unsaturated)

21. Sources of Energy • Carbohydrates 4-5 kcal/gram • Proteins 4 kcal/gram • Fats 9 kcal/gram

22. Vitamins • Vitamins – compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients. • Micronutrients – needed in small amounts • Water-soluble • Fat-soluble

23. Water-soluble – dissolve in water, easily transported to bloodstream during digestion, not stored in the body Vitamin C, B complexes Niacin Folic Acid Fat-soluble – absorbed and transported by fat, stored in the body Vitamin A, D, E, K Water and Fat-soluble Vitamins

24. Minerals • Minerals – inorganic substances that the body can not manufacture but that act as catalysts, regulating many vital body processes. • Trace Minerals – need in very small, trace amounts • Calcium, sodium, potassium, iron, sulfur, zinc, fluoride, magnesium

25. Water • Makes up approximately 60% of your body. • Girls – 9 cups Boys – 13 cups • Body uses about 10 cups/day • Body uses more if – perspire, high temperature, exercise, etc.