Nutrition

1. Nutrition The process of nourishing or being nourished.* *supply with what is necessary for life, health & growth

2. Nutrient • A chemical substance that nourishes the body. • The body needs more than 50 different nutrients. • Nutrients have a particular function but work interdependently so it is important to have a variety of foods.

3. Major Nutrient Groups • Carbohydrates • Protein • Fat • Vitamins • Minerals • Water

4. Carbohydrates • Main source of energy • Come from plants- sugars, starches, fiber • Basic building block is a sugar molecule- a union of carbon, oxygen, hydrogen • Starches and fiber are chains of sugar molecules; some contain hundreds, some are straight chains, some branch wildly • All carbohydrates are broken down into glucose • Easy way to classify carbohydrates is: • 1.) simple- one or two units of sugar (fructose, dextrose, glucose, sucrose- table sugar) • 2.) complex- three or more linked sugars (veggies, legumes, whole grains)

5. Carbohydrates (continued) • The glycemic index- a newer way to classify carbohydrates • Classifies carbs by how quickly and how high they increase blood sugar compared to pure glucose • High glycemic (>70) causes rapid spikes in blood sugar • Low glycemic (<55) is digested slower & causes lower/gentler change in blood sugar

6. Carbohydrates (continued) • Examples of low GL foods: high fiber fruits and veggies, bran cereals, beans, legumes • Examples of medium GL foods: barley, brownrice, oatmeal, bulgar, rice cakes, wholegrainbreads & pasta • Examples of high GL foods: potato, french fries, refined cereals, sugarybeverages, candy, whiterice, white flour pasta

7. Carbohydrates (continued) • The fiber in carbohydrate foods is indigestible so why do we need it?? • There are two types: soluble- dissolves in water and insoluble- does not dissolve in water • Soluble fiberbinds to fatty substances in the intestines and carries them out as waste. This lowers badcholesterol(LDL). It also regulates the body’s use of sugar- keeps hunger and blood sugar in check • Insoluble fiberpushes food through the digestive tract and keeps us “regular”.

8. How Sugar Affects the Brain • https://www.youtube.com/watch?v=lEXBxijQREo

9. Protein • Proteins are made from carbon, oxygen, hydrogen and nitrogen & their main function is growth and repair. Protein can also be used for energy. • Found throughout the body- muscle, skin, bone, hair, antibodies, enzymes, some hormones • The building blocks of protein are amino acids- they provide the raw material for all proteins • The body strings together amino acids to form various structures • There are 20 different amino acids- the body produces 11 on its own, the other 9 must be obtained by food (essential aminoacids)

10. Protein (continued) • Protein breaks down and must be replaced • Foods containing all 9 essential amino acids are called “complete” proteins (meat, fish, poultry, soy, quinoa, dairy) • Foods containing less than the 9 are called “incomplete” proteins (grains, legumes) • Best animal sources: meat, fish, poultry, dairy • Best plant sources: • Grains- barley, quinoa, oats, rice, pasta, whole grain bread • Legumes- soy, beans, lentils, peas, peanuts, cashews • Seeds/nuts- sesame, sunflower, walnuts, cashews • Vegetables- leafy greens (spinach, kale, romaine), broccoli

11. Fats • Concentrated source of energy, provides insulation and protection, transports fat-soluble vitamins • Human body makes its own fat from taking in excess calories. • Fats found in plant and animal foods are called dietary fat • Some fats play a role in several diseases- heart, type 2 diabetes, obesity, cancer • Types of fat: saturated, trans fat, monounsaturated, polyunsaturated

12. Fats (continued) • Harmfulfat: saturated and transfat • Saturated usually comes from animal sources (beef, pork, poultry) and is linked to cardiovascular disease, type2diabetes, cancer • Trans fat usually occurs through a process called hydrogenation (creates fats that are easier to cook with and less likely to spoil). Increases LDL cholesterol, decreases HDL cholesterol which can lead to heart disease! Found in highlyprocessedfoods and listed as a “partially-hydrogenated” oil.

13. Fats (continued) • Healthier dietary fat: monounsaturated, polyunsaturated • Found mostly in plant-basedfoods and oils • Improves bloodcholesterol levels and decreases heart disease and diabetes risk • Good sources: olive oil, safflower oil, peanut oil, canola oil, avocados, nuts, fatty fish, olives

14. What is Fat? • https://www.youtube.com/watch?v=QhUrc4BnPgg

15. Vitamins • Considered a micronutrient because we only need small amounts of each • Essential to normal functioning, growth, vitality, health • There are 13: 4 fat-soluble (A,D,E,K) and 9 water-soluble (C, B1, B2, B3, B5, B6, B7, B9, B12) • Most vitamins are abundantly found in plants • B12 is found naturally in animal sources • Body produces D when exposed to sunlight

16. Vitamins (continued) • Vitamin A- helps form healthy teeth, bones, soft tissue, mucus membranes, skin. Food sources- dark-colored fruit, dark leafy veggies, egg yolk • Vitamin C- promotes healthy teeth and gums, helps body absorb iron, promotes wound healing. Food sources- broccoli, citrus fruits, spinach, strawberries • Vitamin B1 (thiamine)- helps body cells change carbs into energy, essential for heart function and healthy nerve cells. Food sources- lean meats, nuts, seeds, whole grains

17. Minerals • Considered a micronutrient because we need small amounts of each • Essential to normal body processes and functioning • There are 18different minerals needed by the body • 7 “bulk” minerals: calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulfur • 11 “trace” minerals: cobalt, copper, chromium, iodine, iron, manganese, molybdenum, nickel, selenium, vanadium, zinc

18. Minerals (continued) • Calcium- keeps bones & teeth strong, helps muscles and blood vessels contract and expand. Food sources- dairy products, dark leafy greens, almonds • Potassium- helps nerves and muscles communicate, helps move nutrients into cells and wastes out of cells. Food sources- banana, grapes, leafy greens • Iron- needed to make hemoglobin which is found in red blood cells. Food sources- spinach, clams, liver, pumpkin, cooked beans

19. Water • Essential to human life! Body is made up of 55% to 75% water. • Forms the basis of blood, lymph, digestive juices, urine, perspiration and is contained in lean muscle, fat and bones. • Needed for integrity of every cell, elimination of by-products of metabolism, body temperature, carrying nutrients and oxygen, lubrication of joints, keeping mucous membranes moist, digestion. • Body can get about half of its’ water needs from foods, the rest must come from liquids.

20. Water (continued) • Dehydration occurs when water content in body is too low • Symptoms: headache, fatigue, dry mouth, lips and nasal passages, mood changes, dark-colored urine, confusion • Causes: increased sweating, not drinking enough, increased output of urine, diarrhea, vomiting, recovering from burns • Prevention: drink 6 to 8 glasses of fluid each day

21. Phytochemicals • Non-nutritive plant chemicals- produced to protect the plant • Most likely protect humans against diseases like cancer and heart disease • There are over 1000 known phytochemicals • Some possible actions: antioxidant, hormonal action, stimulates enzymes, interferes with DNA replication, anti-bacterial, physical actions • Phytochemicals are abundantly found in fruits (especially berries), vegetables and herbs

22. Metabolism • The complex process that your body undergoes to convert food into energy.

23. Calorie • The unit of measure for the energy value of foods. • When energy is released from nutrients, the byproduct is heat which is measured in calories.