Objective 4.1 Nutrients

1. Objective 4.1 Nutrients Objective 4.1 Nutrients

2. What is a Nutrient? • A nutrient is a chemical substance in food that helps maintain the body. • Essential for life • Impacts our health in many ways • Released when food is digested • Found in breads, cereals, vegetables, fruits and milk

3. Nutrients • You need over 50 nutrients for good health. • Functions: • Supply energy for the body • Help build and maintain cells and tissues • Regulate bodily processes such as breathing • Nutrients are divided into 6 groups including carbohydrates, fats, proteins, vitamins, minerals and water.

4. Question to Consider Why is it important to eat a variety of foods?

5. Nutrition • Nutrition is the study of how your body uses the nutrients in the foods you eat. • If you do not eat the foods your body needs, you may suffer from malnutrition.

6. Nutrition • Malnutrition is a lack of the right proportions of nutrients over an extended period. • Caused By: • Inadequate diet (amount of food eaten is not as important as the right variety of foods) • Body’s inability to use nutrients from foods • Energy, growth, repair and regulation of body processes can be impaired.

7. Carbohydrates • The body’s main source of energy • Most come from plant foods • Functions: • Furnish the body with energy • Help the body digest fats efficiently (the body uses protein for growth and maintenance instead of energy) • Fiber helps to prevent heart disease and some types of cancer • Helps to lower blood cholesterol levels by binding to a compound made from cholesterol which quickly gets carried out of the body.

8. Types of Carbohydrates - SUGARS • Sugars • “Simple carbohydrates” • Words with this ending –ose indicate sugar and can assist you when reading food labels. • Six types of sugars • Glucose – form of sugar carried in the bloodstream for energy use. Also known as “blood sugar.” Food sources include: fruits, vegetables, honey and corn syrup.

9. Types of Carbohydrates - SUGARS Types of sugars • Fructose – the sweetest of all sugars, mostly found naturally in fruits & vegetables. Also known as “fruit sugar.” Food sources include: honey, vegetables, granulated sugar, component of “high-fructose” corn syrup.

10. Types of Carbohydrates - SUGARS Types of sugars Galactose – found attached to glucose to form the sugar in milk. Mainly found in milk and dairy products. Food sources include: Milk, cheese, yogurt and butter.

11. Types of Carbohydrates - SUGARS • Types of Sugars • Sucrose – derived from sugar cane or sugar beets, also known as “table sugar.” Food sources include: raw sugar, white, powdered and fruit sugars.

12. Types of Carbohydrates - SUGARS • Types of Sugars • Lactose – milk of mammals found in milk and dairy products. Food sources include: Breads, candy, cereals, salad dressing, milk, cheese, yogurt. • Lactose Intolerance: People cannot tolerate a certain amount of lactose, symptoms develop such as cramps, diarrhea, painful gas, nausea. • About 75% of all people around the world have some degree of lactase deficiency. • Food options to replace food with lactose include lactose-free dairy options “Lactaid milk” “soy” “almond milk” are all lactose alternative choices.

13. Types of Carbohydrates - SUGARS • Types of Sugars • Maltose – component of malt (substance obtained in the process of allowing grain to soften in water and germinate). Food sources include: cereals, pasta, potatoes and beverages.

14. Types of Carbohydrates - STARCHES • Complex Carbohydrates – made from many glucose sugar units that are bonded together. • Starch – most abundant carbohydrate in our diet. Storage form of energy in plants. Humans digest starch and relate that energy for use the body to use. Food sources include: breads, beans, cereals, corn, pasta, rice and potatoes.

15. Types of Carbohydrates - STARCHES Fiber – derived from plants that humans cannot digest. • Does not provide the body with energy like other carbohydrates. • Provides bulk in the diet and promotes normal bowel function. • Food sources include: Whole grain breads, cereals and fresh fruits & vegetables.

16. Dietary Reference Intake (DRI) What is the Dietary Reference Intake(DRI)? • A set of nutritional reference values for the US and Canada that apply to healthy people. Guidelines to help a person understand how much particular nutrients they should be consuming daily based upon age, gender and calorie-intake level. Carbohydrates Males & Females (Ages 14-18) • 130 grams per day Fiber Males (Ages 14-18) • 38 grams per day Females (Ages 14-18) • 25 grams per day

17. Too Much or Not Enough Carbohydrates? • Most calories in a person’s diet should come from complex carbohydrates such as grains, fruits & vegetables, beans, and cereals. • People may deprive themselves from nutrients by only consuming simple carbohydrates such as candy, sugar, honey, etc. • Bacteria in the mouth produce acid from carbohydrate foods, especially sticky ones that remain on the teeth. This acid can cause tooth decay. Because of this it is best NOT to eat high sugar foods before beds NOR at several intervals throughout the day. When eating sugary foods, eat a small serving at 1 time.

18. Fats • One of the six nutrients which is essential for normal body functioning. • An important energy source • Belong to a larger group of compounds called lipids (includes both fats and oils). • In a solid or liquid form and will not dissolve in water. • The DRI is 20-35% of your daily calorie intake. For 2,000 calorie diet it is recommended approximately 44-78 grams of total fat per day.

19. Fats Functions: • Supplies energy • Carries fat-soluble vitamins • Provides energy and assists the blood with distributing vitamins to the body • Insulates the body from shock and temperature changes • Protects vital organs • Adds flavor and tenderizes our food • Provides essential fatty acids

20. Fats Lipids contain fatty acids • Fatty Acids– chemical chains that contain carbon, hydrogen and oxygen atoms. • During digestion, the body breaks down fats into fatty acids, which are then absorbed into the bloodstream.

21. Different Types of Fatty Acids • Saturated Fatty Acids – have as many hydrogen atoms as they can hold. • Food sources include: Meat, butter, cheese, milk, palm and coconut oils. • Raises blood cholesterol levels and increases the risk of heart disease and diabetes. • Most fats that are high in SFA are solid at room temperature. • DRI is about 22 grams per day based upon a 2,000 calorie diet.

22. Trans Fatty Acids Hydrogenation – fats that are solid at room temperature. • Creates Trans Fats – made by adding hydrogen to vegetable oil through hydrogenation, which makes the oil less likely to spoil. Helps foods to have a longer shelf life and have a less greasy feel. • Raises the “bad” LDL cholesterol and lowers the “good” HDL cholesterol levels. • Increases triglycerides – type of fat found in the blood. Hardens the artery walls which increases the risk of stroke, diabetes, and heart disease. • Food sources include: Shortening, stick margarine, commercial baked goods (crackers, cookies, cakes), fried foods (doughnuts, French fries).

23. Trans Fatty Acids • Reading Food Labels • If a food contains trans fat, the words “partially hydrogenated” vegetable oil will be on the label. • In the U.S. if a food has less than 0.5 grams of trans fat per serving, the food label can read 0 grans trans fat. If you eat multiple servings of foods with less than 0.5 grams of trans fat, you could exceed recommended limits. • A normal 2,000 calorie diet should look to consume 2 grams of trans fat or less a day.

24. Different Types of Fatty Acids • Unsaturated Fatty Acids – fatty acids that have fewer hydrogen atoms than they can hold. Usually liquid at room temperature. • Does not raise “bad” LDL cholesterol levels, but are high in calories (use in moderation). • Sources include: Vegetable oils such as Canola, Corn, Olive, Soybean and Sunflower), nuts, olives, avocados, salmon.

25. Different Types of Fatty Acids • Two types of unsaturated fatty acids: • Monounsaturated Fatty Acids • Missing one hydrogen atom • “Healthier Fat” – lowers the risk of heart disease. • Known as “Oleic Acid” one type of monounsaturated fat. • Top food sources include: Olive oil, macadamia nuts and avocados.

26. Different Types of Fatty Acids • Two types of unsaturated fatty acids: • Polyunsaturated Fatty Acids • Missing two or more hydrogen atoms. • Two types of PFA’s include: • Omega 3 Fatty Acid: Our body does not contain enough of these fats. Food sources include: Salmon, sardines, oysters, flax seed, and walnuts. • Omega 6 Fatty Acid: Our body gets PLENTY of this fat in our diet. Most people are consuming too much. Can increase inflammation in the body and increase risk of heart disease. Food sources include: Mayonnaise, salad dressings, seeds and nuts such as sunflower seeds, pine nuts.

27. Cholesterol Cholesterol – a fatlike, waxy substance found in every cell in the body. • The body manufactures some cholesterol, however the body needs to absorb some dietary cholesterol from animal origins such as meat and eggs. • PLANT FOODS DO NOT CONTAIN CHOLESTEROL Functions: • Part of skin tissue, builds the body’s cells • Aids in the transport of fatty acids in the body • The body needs it to produce hormones

28. Cholesterol • Two Types of Cholesterol • Low-density lipoprotein(LDL) or “BAD” cholesterol transports cholesterol throughout the body. When LDL is elevated, cholesterol builds up in the walls of the arteries, making them hard and narrow. An increase in heart disease can occur. • High-density lipoprotein(HDL) or “GOOD” cholesterol picks up excess cholesterol and takes it back to your liver.

29. Cholesterol • Food sources include: Eggs, poultry, beef, seafood, dairy products such as butter, milk. • Suggested DRI based upon a 2,000 calorie diet for cholesterol: • Less than 300mg a day.

30. Proteins • Proteins – chemical compounds found in every body cell. Made up of small units called amino acids. • Amino Acids(AA) • 20 are important to the body http://en.wikipedia.org/wiki/Amino_acid • 9 AA are essential and cannot be made by the body, therefore must be obtained by food, also called essential AA. • 11 AA are called nonessential AA which the body can make fast enough to meet our needs.

31. Proteins • Functions: • Builds and repairs muscles and cell tissues • Helps the body make important substances • Regulates body processes • Supplies “some” energy

32. Complete Proteins • Complete proteins contain all 9 essential amino acids. • Support growth and normal maintenance of body tissues. • Food sources include: meat, poultry, seafood, soybeans, dairy products.

33. Incomplete Proteins • Incomplete proteins are missing one or more of the essential amino acids. • Will not support growth nor provide normal maintenance for the body. • Food sources include: Cereals, grains, legumes, peanut butter and peanuts.

34. Incomplete vs. Complete Proteins • A person may supplement a protein food lacing an amino acid with a protein food containing that amino acid. They provide a higher quality protein than either would have provided alone. • Examples include: Macaroni & cheese, rice & beans or tuna noodle casserole.

35. Water • Water makes up about 55-75% of a human body. • Water comes from liquids (water, milk, coffee, tea, fruit juices and broth) and food such as (fruits, vegetables, dairy products, etc.) • Excreted through the kidneys • Most people need 8 glasses of water a day • Functions: • Aids in digestion, cell growth and maintenance • Lubricates joints and cells • Regulates body temperature

36. Nutrients Video

37. Elements Questions for Objective 4.01 What are examples of complete proteins? • Apples and bananas • Cheese and chicken • Dried beans and tomatoes • Rice and potatoes

38. Elements Questions for Objective 4.01 Which type of fat raises blood cholesterol levels? • Low-fat cheese • Polyunsaturated fat • Trans-fat • Unsaturated fat

39. Elements Questions for Objective 4.01 Which source of water is lowest in calories? • Decaffeinated drinks • Fruits & vegetables • Sweet iced tea • Tap water

40. Elements Questions for Objective 4.01 What is an advantage of eating a serving of sweets at one time instead of eating small amounts at time intervals? • Enjoy the taste immediately • Gain less weight • Reduce tooth decay • Stimulate the appetite

41. Elements Questions for Objective 4.01 Carbonated drinks and sports drinks are different because athletes… • can purchase carbonated drinks at games. • like the flavor of sports drinks better. • Rely on carbonated drinks to supply energy. • Rely on sports drinks to replace lost body fluids.

42. Elements Questions for Objective 4.01 Olivia’s diet is high in animal sources of protein. If she replaces animal sources of protein in her diet with plant sources, she will get: • Less fat • More fat • No fat • The same amount of fat

43. Elements Questions for Objective 4.01 A food with unsaturated fat is: • Coconut pie • Cottage cheese • Peanuts • Pork sausage

44. Elements Questions for Objective 4.01 Brandy is pregnant. The doctor tells her to eat foods that are high in energy. What should she chose? • Chicken • Lasagna • Steak • Watermelon

45. Elements Questions for Objective 4.01 Ryan is feeling weak and dizzy. He has a choice of spinach salad or tomato soup. What nutrient should he chose to make an impact on his body? • Carbohydrates • Iron • Vitamins • Water

46. Elements Questions for Objective 4.01 How does excessive consumption of iron impact the body? • It is expelled through the urine • It remains in the bones • It is stored in the liver blood • It is stored in the liver

47. Elements Questions for Objective 4.01 Where are excessive amounts of calcium stored in the body? • Blood • Bones • Liver • Muscles

48. Elements Questions for Objective 4.01 Collards, spinach, turnips and fortified cereals are all good sources of which nutrient? • B Complex • Iron • Magnesium • Sodium

49. Elements Questions for Objective 4.01 Joseph drank liquids while playing football, but he is going to need another mineral in his body so that his muscles will not cramp. What mineral is this? • Calcium • Iodine • Iron • Potassium

50. Elements Questions for Objective 4.01 What is the difference between fat-soluble and water-soluble vitamins? • Fat-soluble vitamins are easier to dissolve than water-soluble vitamins. • Fat-soluble vitamins are stored in the liver and water-soluble pass through the urine. • Fat-soluble vitamins pass thru the urine, water-soluble are stored in the liver. • There is no difference in the two types of vitamins.