Nutrition for Life

Contents

• Section 1 Carbohydrates, Fats, and Proteins• Section 2 Vitamins, Minerals, and Water• Section 3 Meeting Your Nutritional Needs

Chapter 7

Section 1 Carbohydrates, Fats, and Proteins

Bellringer

• What does the phrase “You are what you eat” mean to you?

Chapter 7

Section 1 Carbohydrates, Fats, and Proteins

What is Nutrition?

• Metabolism is the sum of the chemical processes that take place in your body to keep you alive and active.

• Metabolism requires energy from carbohydrates, fats, and proteins.

• The energy in food is measured in Calories.• RMR-Resting Metabolic Rate (amount of calories

one expends at rest in a 24 hour period)

Chapter 7

Section 1 Carbohydrates, Fats, and Proteins

What is Nutrition?

• Nutrition is the science or study of food and the ways the body uses food. Nutritionist, Registered Dietician

• Nutrients are substances in food that provide energy or help form body tissues and are necessary for life and growth.

Chapter 7

Section 1 Carbohydrates, Fats, and Proteins

What is Nutrition?

• Six Classes of Nutrients

Chapter 7

1. Carbohydrates2. Fats3. Proteins4. Vitamins5. Minerals6. Water

• A Balanced Diet To be healthy, you need the right amount of nutrients from each class.

Section 1 Carbohydrates, Fats, and Proteins

Carbohydrates

• Carbohydrates are energy-giving nutrients that include sugars, starches, and fiber.o Sugars are the simplest form of carbohydrates.o Starches are more complex carbohydrates that

can be broken down into sugars.o Glycogen is a form of carbohydrate your body

uses for short-term energy storage.o Fiber is a complex carbohydrate that provides

little energy and cannot be digested.

Chapter 7

Section 1 Carbohydrates, Fats, and ProteinsChapter 7

Carbohydrates

• Fiber is a complex carbohydrate that provides little energy and cannot be digested. However, fiber is important to keep your digestive system healthy, reduce cholesterol levels, and lower a person’s risk for cardiovascular diseases.

• Soluble Fiber: Dissolves in water and increases the amount of fluid and bulk in your digestive tract (examples: soft pulp of oatmeal, apples, beans, and some vegetables)

• Insoluble fiber: Do not dissolve in water and add bulk to your body’s waster (examples: hard or stringy part of fruits U vegetables and grains)

• Refined grains Removes the fiberous part of the food leaving it low in fiber and nutrients (example: white flour products)

Chapter 7Section 1 Carbohydrates, Fats, and Proteins

Section 1 Carbohydrates, Fats, and Proteins

Fats

• Fats are the body’s main form of long-term energy storage.o Fats are large molecules made up of fatty acids

and glycerol.• Fatty acids are long chains of carbon atoms

attached to hydrogen atoms.o Fats are classified by the types of fatty acids they

contain.

Chapter 7

Section 1 Carbohydrates, Fats, and Proteins

Fats

• Saturated fats contain saturated fatty acids.o Every carbon atom is bonded to as many

hydrogen atoms as possible.o Usually solid at room temperature. o Come from foods such as meat and milko Too much saturated fat can lead to weight gain,

high cholesterol levels, and an increased risk of heart disease.

Chapter 7

Section 1 Carbohydrates, Fats, and Proteins

Fats

• Unsaturated fats contain unsaturated fatty acids.o The carbon atoms are not bonded to as many

hydrogen atoms as possible.o Usually liquid at room temperatureo Come from foods such as oils and fish

Chapter 7

Section 1 Carbohydrates, Fats, and Proteins

Fats

• Cholesterol is another type of lipid found in all human and animal tissues.

• Your body makes cholesterol. You also get cholesterol from foods such as meat, eggs, and dairy products.

• Cholesterol is necessary for certain essential functions in the body.

• Too much of certain types of cholesterol in your diet can cause deposits on blood vessel walls, increasing the risk of heart attack.

Chapter 7

Section 1 Carbohydrates, Fats, and Proteins

Proteins• Proteins are made of amino acids, which are used

in building and repairing structures in the body.• Proteins are also needed for hormones, enzymes,

and other essential molecules.• Essential amino acids are nine amino acids that

the body cannot produce on its own.• Complete proteins are dietary proteins that contain

all the essential amino acids. Examples: animal products (meat, eggs, and dairy products)

• Incomplete proteins do not contain all the essential amino acids. Examples: proteins found in legumes, grains and vetables

Chapter 7

Section 2 Vitamins, Minerals, and Water

Vitamins

• Vitamins are carbon-containing nutrients that are needed in small amounts to maintain health and allow growth.

• Fat-soluble vitamins dissolve in fat. o Can be stored in fat tissue and remain in the

body for a long time.• Water-soluble vitamins dissolve in water.

o Cannot stored in the body very well.

Chapter 7

Section 2 Vitamins, Minerals, and WaterChapter 7

Section 2 Vitamins, Minerals, and WaterChapter 7

Section 2 Vitamins, Minerals, and Water

Minerals• Minerals are chemical elements that are essential

in small amounts to maintain good health.• Nutrient deficiency is the state of not having

enough of a nutrient to maintain good health.• Most of us eat more sodium than is healthy.• Most teens do not eat enough calcium. Calcium is

found in green, leafy vegetables and in calcium-fortified foods.

• Iron-deficiency is a worldwide problem that causes anemia. Red meats are rich in iron.

Chapter 7

Section 2 Vitamins, Minerals, and WaterChapter 7

Section 2 Vitamins, Minerals, and Water

Water• Water is essential for almost every function that

keeps you alive. • About 60 percent of your body is water. • The amount you need daily is affected by your diet,

your activity level, and by the weather.• Mild dehydration can interfere with mental and

physical performance.• Severe dehydration can have very serious

consequences, including death.• General recommendations for water intake: 8-

8ounce glasses per day (64 oz/day)

Chapter 7

Section 3 Meeting Your Nutritional Needs

How Much of Each Nutrient?

• Recommended Dietary Allowances (RDAs) are the recommended nutrient intakes that will meet the needs of most healthy people.

• RDAs are guidelines, not exact requirements.

Chapter 7

Section 4 Choosing a Healthful Diet

Simple Steps to a More Healthful Diet

• Nutrient density is a measure of the nutrients in a food compared with the energy the food provides.

• Food with low nutrient density is sometimes called junk food.

• Eating junk food occasionally is OK, but you should always aim for balance and moderation.

• You can make up for the nutrients missing in junk food by eating healthier foods at other times of the day.

Chapter 7

Section 3 Meeting Your Nutritional Needs

MyPyramid: Steps to a Healthier You

• The MyPyramid food guidance system is a tool o What to eat and how much

• The amount of food that a person needs depends on the person's age, sex, and level of physical activity.

Chapter 7

Chapter 7Section 3 Meeting Your Nutritional Needs