Introduction to Nutrition. What is Nutrition? Study of how our bodies uses food. Nutrients are food...
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Transcript of Introduction to Nutrition. What is Nutrition? Study of how our bodies uses food. Nutrients are food...
Introduction to Nutrition
What is Nutrition?Study of how our bodies uses food.
Nutrients are food that your body needs to function.Some nutrients can be made by bodyOther nutrients must be consumed
Diet- pattern of eating
Why Do We Eat?1. Meet nutritional needs.
2. Satisfy appetite.
3. Supply the body with energy.
What is hunger?
What is appetite?
Influence on Food5 factors influence choice on food
1. Personal Preferences
2. Cultural Background
3. Time & Convenience
4. Friends
5. Media
NutrientsSubstances that the body needs to regulate
bodily functions, promote growth, repair body tissues, and obtain energy
1.Carbohydrates2.Fats3.Proteins
4.Vitamins5.Minerals6.Water
Foods Supply EnergyMetabolism- body breaks down food to release
energy.
Calories- amount of energy released.
200 Calories
375 Calories
375 Calories 375
Calories
180 Calories
110 Calories 90
Calories
CarbohydratesMade of carbon, hydrogen, oxygen
Recommend 45-64% of daily intake be from Carbs.Complex Carbs- try for whole grain
Carbohydrates Simple Carbs
Aka “Sugars” Occur naturally in fruits,
milk, vegetables Glucose is major provider
of energy
Complex Carbs Sugars linked together
2 types of complex carbs Starches
Broken into sugars Fiber
Not absorbed into bloodHelps prevent
constipationLower colon cancer riskLower Heart Disease
FatsMade of carbon, hydrogen, and oxygen in
different proportions.
Recommend 20-30% of daily intake from fats.
Functions:Supply energyForm cellsMaintain body temperatureProtect nerves
FatsUnsaturated Fats
Usually liquid at room temperature.
Vegetable oil, nuts, seeds
Increase HDL
Two categories Monounsaturated Polyunsaturated
Can help fight heart disease
Saturated Fats
Solid at room temperature.
Limit to 10% of calories
Increase LDL
Animal fat Lard and dairy products Too much lead to heart
disease
FatsCholesterol
fatlike substance that is found only in animal products.
Trans fatmanufacturers add hydrogen
to the fat molecules in vegetable oils
ProteinMade of nitrogen, oxygen, hydrogen, carbon
Functions:Energy supplyGrowth & repair
Daily recommendation is 10-35%.
ProteinComplete Protein
From Animals Meat, fish
Contain all 9 essential amino acids
Incomplete Protein From Plants
Beans
Lacks one or more of essential amino acids
• Made from amino acids• Body needs 20 amino acids• Your body makes 11• Must consume 9 (essential amino
acids)
NutrientsVitamins, Minerals, & Water
What are Vitamins?
Made by living things, are required only in small amounts, and that assist many chemical reactions in the body
Some vitamins your body makes
Others must be consumed
Two categories of vitamins
VitaminsFat-Soluble Vitamins Water Soluble Vitamins
A, D, E, K
Vegetable oils, eggs, vegetables
Can be stored in body
B, C
Fruits and vegetables
Cannot be stored in body
Antioxidants- protect cells from aging process.
- Vitamins C and E
Vitamins
A Liver, eggs Maintains healthy skin
D Milk, sun Maintains bones
E Whole Grains Maintenance of RBC
K Green, leafy vegetables
Blood clotting
What are Minerals?Nutrients that occur naturally in rocks and soil
Only required in small amounts
Need 7 minerals in significant amountsPotassium - CalciumMagnesium - SodiumPhosphorus - SulfurChlorine
Major MineralsCalcium Sodium
Blood clotting
Function & Maintenance of bones
Milk, dairy, broccoli, tofu.
Table salt, canned soup, frozen pizza
Important for water balance
Too much can cause high blood pressure
Water65% of your body is water.
Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in a water solution.
Water Helps maintain
homeostasis steady state inside your
body
Become overheated, you sweat
Helps prevent dehydration Females 8 cups of water Males 10 cups of water
Water Vs. Sports Drink 2 cups of fluid before
exercise
Do not need sports drink if 60 minutes or less
Dietary Guidelines for Americans
Provide information on how to make smart food choices
Balance food intake with physical activity
Get the most nutrition out of the calories you consumeChoose Nutrient-dense foods
Handle food safely
Dietary Guidelines