Nutrition

The New Pyramid - NutritionCareer Development Software, Inc

© 2005

Nutrition

What are nutrients?• Essential substances that your

body needs in order to grow and stay healthy

• Nutrients: Caloric/ Not caloric

Caloric: Carbohydrates Proteins Fats

Carbohydrates• Structure and function: Carbohydrates are

sugars and starches that the body uses for ENERGY!

• PLANTS are the main source of carbohydrates in the food we eat.

Simple Carbohydrates• Sugars that are quickly digested and provide a

BOOST of energy for the body• Foods with LOTS of sugar: fruits, milk, cookies,

candy

Carbohydrates

© 2005 JupiterImages Corporation

The New Pyramid - NutritionCareer Development Software, Inc© 2005

Complex Carbohydrates• Starches that are composed of

many sugars linked together

• They provide the body with long-term energy since they are digested more slowly than sugars.

• Foods with LOTS of starch: pasta, rice, potatoes, beans

Carbohydrates



• 8 of the 20 amino acids are called essential amino acids because you must obtain them from the foods you eat since your body cannot make them.

Proteins


Proteins• Structure: Proteins are

made from many aminoacids connected together in different arrangements.

• Function: Provide the building materials your body needs to grow and repair itself (structural function)


Complete proteins sources: • Foods containing all the essential amino acids in

the correct proportion Examples: meat, fish, eggs, milk, cheese

Incomplete proteins sources: • Foods that are missing some essential amino acids Examples: Legumes, nuts, whole grains

The New Pyramid - NutritionCareer Development Software, Inc

copyright 2005

Proteins

Functions:• ENERGY source for the body

(more than carbs and proteins)• Thermal insulation for the body

Structure: • Fats belong to a group of

organic compounds called lipids which are substances that do not dissolve in water.

• Fatty acids are the building blocks of fats.

Fats


Unsaturated fats: • Contain fatty acids that have doble

bonds

• At room temperature, they are typically in liquid form.

• They are less harmful to the circulatory system than saturated fats.

• Foods with a lot of unsaturated fat: olive oil, seed oils

Fats



Saturated fats: • Contain fatty acids without doble

bonds

• At room temperature, they are typically in solid form.

• Diets with TOO MUCH saturated fat have been known to cause heart disease.

• Foods with a lot of saturated fat: beef fat, egg yolks, dairy products The New Pyramid - Nutrition

Career Development Software, Inccopyright 2005

Fats


Not Caloric Nutrients

Water

Minerals

Vitamins

WATER VITAMIN

WA

Do you know the MOST IMPORTANT nutrient?

It’s Water!

• 60%-80% of the human body is WATER!

• You need 1-2 l a day!

All foods contain water especially:

vegetables, fruit and milk

Functions:

- Is the solvent in which all the chemical reactions of the body take place

- transport of materials in the body by making up most of the liquid part of blood (plasma)

- helps to regulate body T

- helps to break down food

in the digestive system

Micronutrients

Minerals and vitamins are called micronutrients since they are needed by your body in SMALL amounts.

The minerals and most of the vitamins your body needs must be obtained from the FOODS you eat since your body cannot make them.

Minerals•Minerals are INORGANIC

substances required by your body in order to develop and grow:

Calcium Magnesium

Potassium Iron

Calcium

•Function: Helps to build strong bones and teeth, regulates blood clotting

•Food sources: dairy products, leafy and green vegetables

Iron

•Function: Helps to build hemoglobin which is the oxygen-carrying protein in your red blood cells

•Food sources: eggs, meats, whole grains

Potassium

•Function: Helps regulate fluid balance in the body, assists with the normal functioning of muscles and nerves

•Food sources: bananas, carrots, milk

VitaminsVitamins: Group of complex compounds that help your body maintain normal metabolism, growth, and development

Two Groups of Vitamins:Water-Soluble

Fat-Soluble

Water- Soluble Vitamins: • Vitamins that dissolve in

water and are NOT stored in your body for future use

B Complex Vitamins Vitamin C

Examples of Water-Soluble Vitamins: Vitamin C

• Fights against infection, maintains healthy gums, strengthens and maintains blood vessel structure• Sources: citrus fruits, tomatoes, leafy vegetables

B Complex vitamins :

• Help prevent birth defects, and are needed in the formation of red blood cells and nucleic acids

• Sources: broccoli, avocado,

meat and lentils

_

Fat-Soluble Vitamins:

•Vitamins that dissolve into and are transported by fat

•They can be stored in fat tissue, in the liver, and the kidneys

•Vitamins A, D, E, and K

Examples of Fat-Soluble Vitamins:

•Vitamin A: Maintains good vision, promotes body cell growth, helps protect teeth

Food sources: green vegetables, dairy

products

•Vitamin D: Promotes the development of healthy bones and teeth

–Food sources: eggs, fish, fortified breakfast cereal

– Sunlight stimulates–our skin to produce it

What is a calorie?• The energy obtained from

carbohydrates, proteins, and fats is measured in units called calories.

The New Pyramid - NutritionCareer Development Software, Inccopyright 2005

Calories


How many calories does a teenager need?

It depends on:

• Gender

• Body composition

• Life- style

Female 1.500- 1.800 kcal/d

Male 2.000-2.500 kcal/d

------------------------------------

60 % carbohydrates

25% fats

15% proteins

The nutrition pyramid

So, why is it shaped like a pyramid?

The base or the bottom of the pyramid is the grain, cereal and bread group. We need 6 to 11 servings of this group. The most of any of them. If you were to make a pyramid out of Tater Tots you would put the most on the bottom to support all the rest.

From USDA

• The base or the bottom of the pyramid is the grain, cereal and bread group.

• The next layer up is the fruits and vegetables group.You need 2 to 4 servings of the fruits and 3 to 5 servings of the vegetables.

The nutrition pyramid

The next layer is the dairy and the protein groups. We need 2 to 3 servings a day of the dairy group and 2 to 3 servings of the protein group.

The tip-top of the pyramid is the sugar, fats, and salt group. Guess what? We don’t need to make choices for that group because if we eat other foods, we get all the fats, sugars and salt our bodies needs.

• Maybe you’re too tired to do your work at school,

• Or it takes longer to get over a cold,• Cuts and injuries might

take longer to heal,• You’re cranky.

If you don't use a proper diet, little things might happen like:

From Barry’s ClipArt

In the long run if we don’t choose a healthy diet we have a greater chance of getting some bad diseases like:

• Heart disease• Diabetes • Obesity

From Barry’s ClipArt

Nutrition

Health & Medicine

Transcript of Nutrition