NutritionNutritionObjective 10Objective 10

Nutrition FundamentalsNutrition Fundamentals• Definition:

Those processes that allow the body to use food for energy, maintenance of health, and growth.

Nutritional status: the state of one’s nutrition

• Wellness: state of good health with optimal body function (requires good nutrition)

• Definition:

Those processes that allow the body to use food for energy, maintenance of health, and growth.

Nutritional status: the state of one’s nutrition

• Wellness: state of good health with optimal body function (requires good nutrition)

CarbohydratesCarbohydrates

• 1 gram of carbohydrate = 4 calories

• Simple carbs dissolve quickly in water

i.e. glucose, fructose, lactose

• Complex carbs do not dissolve quickly in water

• 1 gram of carbohydrate = 4 calories

• Simple carbs dissolve quickly in water

i.e. glucose, fructose, lactose

• Complex carbs do not dissolve quickly in water

Carbohydrates cont’dCarbohydrates cont’d

• Some complex carbs have been proven to lower cholesterol

i.e. Oats, barley, fiber/cellulose, glycogen, potatoes

Carbs are the primary source of energy for the body

So....they are used first for energy

• Some complex carbs have been proven to lower cholesterol

i.e. Oats, barley, fiber/cellulose, glycogen, potatoes

Carbs are the primary source of energy for the body

So....they are used first for energy

Carbohydrates cont’dCarbohydrates cont’d

• Diets high in fiber/cellulose provide bulk…cellulose indigestible…like a natural broom for the intestinal tract

Therefore they reduce the risk of colon cancer

Carb food examples: fruit, bread, table sugar, cereal, potatoes, corn, peas

• Diets high in fiber/cellulose provide bulk…cellulose indigestible…like a natural broom for the intestinal tract

Therefore they reduce the risk of colon cancer

Carb food examples: fruit, bread, table sugar, cereal, potatoes, corn, peas

Fats / LipidsFats / Lipids

• Used as a source of energy

• 1 gram of lipid = 9 calories

• Saturated fats solid at room temp…raises cholesterol levels (i.e. shortening, animal fat, bacon, steak)

• Used as a source of energy

• 1 gram of lipid = 9 calories

• Saturated fats solid at room temp…raises cholesterol levels (i.e. shortening, animal fat, bacon, steak)

Fats cont’dFats cont’d

• Polyunsaturated fats are liquid at room temperature (i.e. vegetable oil, canola oil)…Fish like salmon and herring are examples of Omega-3 which is a polyunsaturated fat that is proven to lower cholesterol and BP

• Monounsaturated lower cholesterol…i.e. olive oil, almonds, flounder…Best choice of fats

• Polyunsaturated fats are liquid at room temperature (i.e. vegetable oil, canola oil)…Fish like salmon and herring are examples of Omega-3 which is a polyunsaturated fat that is proven to lower cholesterol and BP

• Monounsaturated lower cholesterol…i.e. olive oil, almonds, flounder…Best choice of fats

CholesterolCholesterol

• Fatty substance only found in animal products (i.e. butter)

• Recommended level under 200 mg/dl

• LDL – low density lipoprotein (bad)

• HDL – high density lioporotein (good)

• Fatty substance only found in animal products (i.e. butter)

• Recommended level under 200 mg/dl

• LDL – low density lipoprotein (bad)

• HDL – high density lioporotein (good)

ProteinsProteins• 1 gram of protein = 4 calories

• Contains nitrogen

• Amino acids are building blocks of protein

• 9 essential amino acids…called complete proteins (meat, fish, milk, cheese, eggs)

• 13 non-essential amino acids…called incomplete proteins (legumes, soybeans, peanuts)

• 1 gram of protein = 4 calories

• Contains nitrogen

• Amino acids are building blocks of protein

• 9 essential amino acids…called complete proteins (meat, fish, milk, cheese, eggs)

• 13 non-essential amino acids…called incomplete proteins (legumes, soybeans, peanuts)

Proteins cont’dProteins cont’d• Body cannot store excess amino acids…

excreted as urea

• Found in enzymes, hormones and antibodies

• Functions:1. Provides structure for building and repairing tissue

2. Regulates body processes

3. Body’s final energy source

• Body cannot store excess amino acids…excreted as urea

• Found in enzymes, hormones and antibodies

• Functions:1. Provides structure for building and repairing tissue

2. Regulates body processes

3. Body’s final energy source

VitaminsVitamins

• Functions:1. Metabolism

2. Vital role in almost every chemical reaction within the body

3. Co-enzyme for normal health and growth

4 Fat soluble: A,D,E,K

9 Water soluble: 8B-complex, C

• Functions:1. Metabolism

2. Vital role in almost every chemical reaction within the body

3. Co-enzyme for normal health and growth

4 Fat soluble: A,D,E,K

9 Water soluble: 8B-complex, C

Vitamin AVitamin A

• Required for night vision

• Assists with healthy skin, mucous membranes, bone growth, and reproduction

• Sources: yellow/orange veggies, dark green veggies, fruit

• Required for night vision

• Assists with healthy skin, mucous membranes, bone growth, and reproduction

• Sources: yellow/orange veggies, dark green veggies, fruit

Vitamin DVitamin D

• Essential for the absorption of calcium and phosphorous (needed for strong bones and teeth)

• Skin makes it when exposed to the sun

• Vitamin D deficiency can result in rickets (softening of the bones) and osteomalacia

• Sources: fortified milk, tuna, salmon

• Essential for the absorption of calcium and phosphorous (needed for strong bones and teeth)

• Skin makes it when exposed to the sun

• Vitamin D deficiency can result in rickets (softening of the bones) and osteomalacia

• Sources: fortified milk, tuna, salmon

Vitamin EVitamin E

• Antioxidant = protects essential fatty acids from oxidation

• Prevents cancer and cell membrane damage

• Sources: vegetable oils, nuts, whole grains, green vegetables, margarine

• Antioxidant = protects essential fatty acids from oxidation

• Prevents cancer and cell membrane damage

• Sources: vegetable oils, nuts, whole grains, green vegetables, margarine

Vitamin KVitamin K

• Necessary for the creation of prothrombin (clotting)

• Deficiency results in bleeding problems

• Sources: peas, broccoli, spinach

• Necessary for the creation of prothrombin (clotting)

• Deficiency results in bleeding problems

• Sources: peas, broccoli, spinach

Vitamin CVitamin C

• Aids in iron absorption

• Necessary for collagen formation

• Antioxidant

• Deficiency results in scurvy

• Sources: citrus fruit, dark green veggies, tomatoes, green peppers, cabbage, potatoes

• Aids in iron absorption

• Necessary for collagen formation

• Antioxidant

• Deficiency results in scurvy

• Sources: citrus fruit, dark green veggies, tomatoes, green peppers, cabbage, potatoes

Vitamin B-ComplexVitamin B-Complex

• Consists of: thiamin, riboflavin, niacin, pyridoxine, folic acid, pantothenic acid, biotin vitamin B12

• Essential for formation of DNA, myelin sheath, mucous membranes, erythropoesis, normal function of nervous system, metabolism

• Sources: dark green veggies, milk, cheese eggs, cereal, organ meats, peanuts, poultry, fish

• Consists of: thiamin, riboflavin, niacin, pyridoxine, folic acid, pantothenic acid, biotin vitamin B12

• Essential for formation of DNA, myelin sheath, mucous membranes, erythropoesis, normal function of nervous system, metabolism

• Sources: dark green veggies, milk, cheese eggs, cereal, organ meats, peanuts, poultry, fish

Vitamins C, D, and K are all found in dark, leafy green vegetables and liver

So…they are very good for you to eat!!

Vitamins C, D, and K are all found in dark, leafy green vegetables and liver

So…they are very good for you to eat!!

B-Complex DeficieciesB-Complex Deficiecies

• B12 = pernicious anemia

• Biotin = alopecia

• Riboflavin = growth failure, eye problems

• B12 = pernicious anemia

• Biotin = alopecia

• Riboflavin = growth failure, eye problems

Major MineralsMajor Minerals

• Calcium

• Phosphorous

• Magnesium

• Sodium

• Chloride

• Potassium

• Calcium

• Phosphorous

• Magnesium

• Sodium

• Chloride

• Potassium

Minor MineralsMinor Minerals

• Iron (raisins high in iron…pregnant women must take supplements to prevent anemia)

• Zinc

• Iodine

• Selenium

• Iron (raisins high in iron…pregnant women must take supplements to prevent anemia)

• Zinc

• Iodine

• Selenium

WaterWater

• Found in all body tissues

• Necessary for digestion

• Makes up most of plasma

• Need 6-8 glasses a day

• 55-65% of body weight

• Only nutrient we sense a need for….thirst

• Found in all body tissues

• Necessary for digestion

• Makes up most of plasma

• Need 6-8 glasses a day

• 55-65% of body weight

• Only nutrient we sense a need for….thirst

Benefits of Proper NutritionBenefits of Proper Nutrition

• Psychological: good attitude, enthusiasm, freedom from anxiety, proper sleep, increased mental ability

• Physiological: proper growth and development, strength and endurance, high energy level, elimination of waste, prevent diseases

• Psychological: good attitude, enthusiasm, freedom from anxiety, proper sleep, increased mental ability

• Physiological: proper growth and development, strength and endurance, high energy level, elimination of waste, prevent diseases

Food Guide PyramidFood Guide Pyramid• Use the Pyramid to help you eat better every

day...the Dietary Guidelines way. Start with plenty of breads, cereals, rice, pasta (6-11 servings), vegetables (3-5 servings), and fruits (2-4 servings). Add 2-3 servings from the milk group and 2-3 servings from the meat group.

• Remember to go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.

• Teenagers should have three or more servings daily of food rich in calcium.

• Use the Pyramid to help you eat better every day...the Dietary Guidelines way. Start with plenty of breads, cereals, rice, pasta (6-11 servings), vegetables (3-5 servings), and fruits (2-4 servings). Add 2-3 servings from the milk group and 2-3 servings from the meat group.

• Remember to go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.

• Teenagers should have three or more servings daily of food rich in calcium.

Serving SizesServing Sizes

• What are they?

• Page 235 in resource guide

• What are they?

• Page 235 in resource guide

Nutrition LabelingNutrition Labeling

• Mandated by FDA

• Based on 2000 calorie diet

• Mandated by FDA

• Based on 2000 calorie diet

Nutrition Tidbits Nutrition Tidbits

• Convenience has an increasing influence on nutrition in the US (negative influence)

• Holidays typically have a large amount of food high in fat, sugar, and cholesterol

• Salt helps prevent a thyroid goiter…also increases HTN so those with HTN need to be on a diet low in salt

• Convenience has an increasing influence on nutrition in the US (negative influence)

• Holidays typically have a large amount of food high in fat, sugar, and cholesterol

• Salt helps prevent a thyroid goiter…also increases HTN so those with HTN need to be on a diet low in salt

Tidbits cont’dTidbits cont’d

• Cost of food is a major influence on what type of food a family eats…healthy food is typically more expensive (poor family’s choices based mainly on cost)

• Many third world countries experience epidemic malnutrition due to lack of availability

• Strict vegetarians should include foods that complement each other to give them necessary complete proteins

• Cost of food is a major influence on what type of food a family eats…healthy food is typically more expensive (poor family’s choices based mainly on cost)

• Many third world countries experience epidemic malnutrition due to lack of availability

• Strict vegetarians should include foods that complement each other to give them necessary complete proteins