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LESSON 31

LESSON 31. SELECTING FOODS THAT CONTAINS NUTRIENTS. Nutrition – study of what people eat & how affects health status Nutrient – substance in food that helps with body processes, growth & repairing of cells, & provides energy. Calorie – unit of energy produced by food & used by the body

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LESSON 31

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  1. LESSON 31 SELECTING FOODS THAT CONTAINS NUTRIENTS

  2. Nutrition – study of what people eat & how affects health status • Nutrient – substance in food that helps with body processes, growth & repairing of cells, & provides energy. • Calorie – unit of energy produced by food & used by the body • 6 classes of nutrients: proteins, water carbohydrates, fats, vitamins, & minerals.

  3. PROTEINS • Needed for growth, build, repair & maintain body tissues, regulate body processes, and supply energy • Helps body maintain strength and resist infections • Not enough protein = stunts growth, affects mental development & tissue development. • Excess stored as fat or burned as energy

  4. Meat Fish Nuts Eggs Yogurt 4 calories per gram Milk Seeds Grains Beans Proteins

  5. Complete protein – protein containing all essential amino acids (20 are needed & body produces 11) • Amino acids – building blocks that make up proteins • Essential amino acids – 9 amino acids your body can’t produce so you get these through food you eat • Incomplete protein – doesn’t contain all essential amino acids

  6. CARBOHYDRATES • Main source of energy for the body • Sugars, starches & fiber • Excess is stored as fat • 4 calories per gram of food.

  7. Vegetables Beans Potatoes Pasta Breads Rice Bran Popcorn Fruit Sugars Honey Cakes, candies Drinks

  8. Simple carbohydrates: sugars that enter blood rapidly & gives quick energy • Complex carbohydrates: starches and fiber • Starch – made & stored in most plants, long lasting energy • Fiber – grains & plant foods that can’t be digested (roughage)

  9. Eating foods with fiber reduces cholesterol and risk of developing heart disease. • Wheat, bran, cereals, fruit, & vegetables

  10. FATS • Provides energy & helps the body store & use vitamins. • 1 gram of fat is 9 calories • Fat-soluble vitamin – vitamin that dissolves in fat & is stored in the body • Vit. A, D, E, K • Body needs fats to maintain body heat, store & use vitamins, build brain cells and nerve tissues

  11. Saturated fat – from diary products, solid vegetable fat, meat & poultry. • Solid at room temperature • Cholesterol – fat substance made by body & found in foods • Unsaturated fat – from plants & fish. • Liquid at room temperature • Polyunsaturated – sunflower, corn • Monounsaturated – olive & canola oil

  12. Visible fat – fat seen when looking at foods • Meats • Potato chip - grease • Invisible fat – fat you can not see when looking at food. • Example – cake that contains shortening

  13. VITAMINS • Nutrient that helps the body use carbohydrates, proteins & fats • 2 types: • Fat-soluble:vitamin dissolves in fat & stored in the body. Vit. A,D,E, & K • Water-soluble:dissolves in water & excess can’t be stored in the body. Vit. B complex & Vit. C

  14. A – eyes, skin, hair, teeth & gums healthy. From milk, cheese, egg yolk, green & yellow vegetables, fruits • D – formation of bones & teeth. From diary products, fish, tuna, egg yolk • K – helps with blood clotting. From leafy green vegetable, liver, cheese, pork • C – heart, cells & muscles function. From citrus fruits, green vegetables, potatoes, tomatoes, cantaloupe

  15. E – form and maintain cells. From green vegetables, whole grain cereals and breads, nuts.

  16. MINERALS • Nutrients that regulates many chemical reactions in the body. • 2 types: • Macro minerals – larger amounts are needed • Trace minerals – small amounts are needed

  17. Calcium – builds bones & teeth • Magnesium – to help with chemical reactions during metabolism • Potassium – keeps fluid balanced within cells. • Copper – red blood cells • Iron – red blood cells • Zinc – digestion & healing of wounds

  18. WATER • Involved with all body processes, makes up basic part of blood, helps with waste removal, regulates body temperature, cushions spinal cord & joints • Dehydration – water content of body is low. Lack of water intake, dry & hot temp. fever, vomiting or diarrhea.

  19. Need 6-8 glasses of water a day. • Water found in juice, milk, soup, fruits and vegetables • Don’t substitute soda for water. They contain caffeine which acts like a diuretic ( increases urine output) • Signs of dehydration: dizziness, fatigue, weakness, dry mouth, headache, blurred vision, dry, hot skin

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