BELL-RINGER 5/6/2013

1. BELL-RINGER5/6/2013 Explain the difference between carbohydrates, fats, and proteins.

2. NUTRITION ESSENTIAL NUTRIENTS

3. NUTRITION DEFINED Nutrition is the relationship between health and the well-being of a person and the food he/she consumes. Undernutrion- Is a general lack of calories and or nutrients. Overnutrition- Is a group of nutrient-excess diseases in which calories and/or nutrients are overabundant in the diet. Ex.-heart disease, diabetes, hypertension, obesity

4. Diet Related Health Problems SHORT TERM- Fatigue Depression Bad moods LONG TERM- Obesity Heart disease Stroke Diabetes High Blood Pressure Some forms of Cancer

5. Obesity Obesity - A medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health 300,000 deaths each year in the United States are associated with obesity The economic cost of obesity in the United States is about $117 billion / year.

6. Causes and Consequences of Obesity Causes Sedentary Lifestyle Consumption of pre-packaged and fast foods Intake is more then the output Consequences Heart Disease Hypertension Type II Diabetes Some forms of cancer

7. Combating Obesity • Eating Healthier • Cutting out fast foods/junk foods • Increasing Activity Levels • Output is greater then intake • Play 60

8. The Break Down of Food

9. CARBOHYDRATES Starches and sugars present in foods. They are the body’s preferred source of energy, providing 4 calories per gram. Made up of carbon, hydrogen, and oxygen. Classified as either simple or complex. Should make up 55-60% of your daily calories, mainly as complex carbs.

10. SIMPLE AND COMPLEX CARBS SIMPLE CARBS Sugars such as fructose and lactose (end in –ose). Examples: Manufactured foods like cookies, cakes. COMPLEX CARBS Also called starches and are found in whole grains, seeds, nuts, legumes, and tubers (potatoes). Body must break down complex carbs into simple carbs before they can be used for energy.

11. ROLE OF CARBOHYDRATES Body converts all carbs to glucose, a simple sugar that is the body’s main source of energy. Glucose is stored as glycogen in the liver and muscles. When more energy is needed the body converts glycogen back to glucose. Excess amounts of carbs are converted and stored as body fat.

12. FIBER Fiber is an indigestible complex carbohydrate found in vegetables, fruits, and whole grains (bran, cereals, oatmeal, brown rice, and beans). Although it can’t be digested and used as energy, fiber helps move waste through the digestive system. Fiber helps to prevent intestinal problems, such as constipation. Eating fiber may reduce risk of heart disease. Eat 20-30 grams of fiber each day.

13. PROTEINS Nutrients that help build and maintain body cells and tissues. Proteins are made of long chains of substances called amino acids. Your body can manufacture all but 9 of the 20 different amino acids that make up proteins. The 9 that your body can’t make up are called essential amino acids– you must get them from the foods you eat.

14. COMPLETE AND INCOMPLETE PROTEINS Complete Proteins Contain adequate amounts of all 9 essential amino acids Good sources of protein include animal products such as fish, meat, poultry, eggs, milk, cheese, yogurt, and many soybean products. Incomplete Proteins They lack one or more of the essential amino acids. Sources include beans, peas, nuts, and whole grains.

15. ROLE OF PROTEINS Proteins have many functions: The body builds new cells and tissues from the amino acids of proteins (mainly during growth periods). Your body replaces damaged or worn-out cells by making new ones from proteins. Your body uses proteins to make enzymes, hormones, and antibodies. Proteins supply the body with energy, although, they are not the body’s main source. Like carbohydrates, proteins provide 4 calories per gram, and excess protein is converted to body fat.

16. FATS Some fat in the diet is necessary for good health. Fats are a type of lipid, a fatty substance that does not dissolve in water. Fats provide more than twice the energy of carbs and proteins at 9 calories per gram. The building blocks of fats are called fatty acids, molecules made mostly of long chains of carbon atoms, with pairs of hydrogen and oxygen attached. Fatty acids that the body needs, but cannot produce, are called essential fatty acids. Fatty acids are classified as saturated or unsaturated.

17. SATURATED AND UNSATURATED FATS Saturated Fats Animal fats and tropical oils (palm oil, palm kernel oil, and coconut oil) have a high proportion of saturated fatty acids. A high intake of saturated fats is associated with an increased risk of heart disease. Solid at room temperature, which can clog arteries. www.strokeassociation.org/presenter.jhtml?identifier=1014

18. SATURATED AND UNSATURATED FATS Unsaturated Fats Unlike saturated fats, unsaturated fats have been associated with a reduced risk of heart disease. Liquid at room temperature and of the vegetable origin. Examples include corn oil, sunflower oil, olive oil, etc.

19. The Role of Fats They transport vitamins A, D, E, and K in your blood and serve as linoleic acid, an essential fatty acid that is needed for growth and healthy skin. Fats add flavor and texture to food Provides a concentrated form of energy. Because they take longer to digest than carbs and proteins, they help satisfy hunger longer than other nutrients do. Acts as a protective cushion for the organs, as well as acting as insulation and temperature control. Foods that are high in fats tend to be high in calories, which increase the risk of unhealthful weight gain and obesity.

20. The Role of Cholesterol Cholesterol is a waxy fat-like substance that circulates in blood and is found only in animal foods. Your body uses the small amount it manufactures to make cell membranes and nerve tissue and to produce many hormones, vitamin D, and bile, which helps digest fats. Excess blood cholesterol is deposited in arteries, including arteries of the heart. This increases the risk of heart disease.

21. Cholesterol Continued High cholesterol may be hereditary, and cholesterol levels tend to rise as people age. Although heredity and age are out of your control, you can significantly reduce your risk of heart disease by eating a diet low in saturated fats and cholesterol. A high intake of saturated fats is linked to increased cholesterol production.

22. Types of Cholesterol HDL- “Good” cholesterol Tightly packed so it moves through the digestive system and is eliminated. It also picks up fat so it helps protect against heart disease. LDL- “Bad” Cholesterol Loosely packed so some of it gets left behind in the arteries. It restricts blood flow which can lead to atherosclerosis.

23. Try to: Decrease saturated fat Exercise to “clean” arteries Eat fiber to get rid of LDL cholesterol. Get cholesterol levels checked