Nutrition

Unit 4

Nutrition and Nutrients

Nutrition is the study of what people eat, eating habits and how these affect health status.

Nutrients are important to obtain optimal health. Nutrients are in food to help with body processes, such as growth, cell repair, and they provide energy.

Calories are units of energy produced by food and used by the body.

There are 6 classes of nutrients: Proteins, Carbohydrates, Fats, Vitamins, Minerals, and Water.

Proteins

Proteins make up more than 50% of your total body weight.

Skin, nails, and hair are mostly proteins. Proteins help your body maintain strength and

resist infection. Protein is used for growth, development of certain

tissue, regulate body processes, and supply energy.

Excess protein is burned as energy or stored as fat.

Two types of proteins: Complete protein and Incomplete protein.

Two types of proteins

Complete protein Contains all of the essential amino acids

Incomplete protein From plant source that does not have all the

essential amino acids

Essential amino acids are the nine amino acids that the body cannot produce. These nine essential amino acids must come from the foods that you eat.

Carbohydrates

Carbohydrates are the nutrients that are the main source of energy for the body.

Carbohydrates include sugars, starches and fiber. Your body can store only a limited amounts of

carbohydrates. Excess carbohydrates are stored as fat. Two types of carbohydrates: simple

carbohydrates and complex carbohydrates.

Simple Carbohydrates

Enter the blood stream rapidly and provide quick energy

Provides calories but few vitamins and minerals

Simple carbohydrates include: cakes, candy, sweet desserts, and soda pop.

Complex Carbohydrates

Starch and Fiber, which account for most of the calories in your diet.

Starch comes from plants and can be digested Fiber is grains and plant food that cannot be

digested. Starches provide long-lasting energy Fiber helps move food through the digestive

system

Complex carbohydrates include: bread, pasta, potatoes and beans, wheat, cereals, fruits and vegetables.

Carbohydrates

Complex carbohydrates are changed by saliva and other digestive juices to glucose.

Some glucose is used by cells to provide energy and heat.

Glycogen is the remaining glucose which is stored in the muscles.

Glycogen is converted to glucose when energy is needed

Fats

Fats are nutrients that provides energy and helps the body store and use vitamins.

Fats supply more than twice the calories supplied by proteins and carbohydrates.

Fats contribute to the taste and texture of many foods.

The body needs fats to maintain body heat, store and use vitamins, maintain an energy reserve and build brain cells and nerve tissues

Two types of fats: saturated fat and unsaturated fat

Saturated and Unsaturated Fat

Saturated fat comes from dairy products, solid vegetable fat, and meat and poultry.-Contribute to the level of cholesterol that is in a persons blood.-Cholesterol is a fat-like substance made by the body and found in certain foods.-Maintaining a healthful cholesterol level lowers the risk of heart disease and some cancers

Saturated and Unsaturated Fat

Unsaturated fat is obtained from plant products and fish.

Polyunsaturated fat include sunflower, corn and soybean oils.

Monounsaturated fat include olive and canola oils

Vitamins

Vitamins are nutrients that helps the body use carbohydrates, proteins and fats.

Two types of vitamins:1. Fat soluble vitamins dissolve in fat and can be stored

in the body.4 fat soluble vitamins: A, D, E, K

2. Water soluble vitamins dissolve in water and cannot be stored in the body in significant amounts. examples: B complex and C

*You need foods & beverages each day that are sources of water soluble vitamins.

Minerals and Water

Minerals are nutrients that regulates many chemical reactions in the body.

Two types of minerals:1. Macro Minerals are required amounts greater

than 100 milligrams. ex. Calcium and Sodium2. Trace Minerals are needed in very small

amountsex. Iron and Zinc

*Both are equally important to the body. Water is a nutrient that is involved with all

body processes and makes up the basic part of the blood.