Food & Nutrition

1. Food & Nutrition The food you eat effects how you look and feel, resist disease, and even how well you perform physically and mentally.

2. Vitamins • Made by living things • Required only in small amounts • Assist in many chemical reactions • Do not directly provide you with energy

3. Your body can make some of the vitamins • D & K • Ex – skin makes Vit D when exposed to sunlight • 2 types • Fat-soluble • Dissolve in fatty materials • Water-soluble • Dissolve in water

4. Vitamin A Functions • Maintain healthy skin • Bones • Teeth • Hair • Aids in night vision Sources • Liver • Eggs • Cheese • Milk • Many veggies • Fruits

5. Vitamin D Function • Maintains bones and teeth • Helps in the use of calcium and phosphorus in the body Sources • Milk • Eggs • Liver • Exposure of skin to sunlight

6. Vitamin E Functions • Aids in maintenance of Red Blood Cells, Vitamin A, and fats Source • Margarine • Vegetable oils • Wheat • Whole grains • Green veggies

7. Vitamin K Function • Aids in blood clotting Source • Green veggies • Potatoes • Liver • Made by intestinal bacteria • Where?

8. All vitamins can be stored by the body • Make a table to use as a study guide, similar to the one on pg. 203 • Include sources • Include main functions • Include picture of sources and pictures to aid in remembering the function

9. Water-Soluble • Cannot be stored by the body • Important to eat foods that supply them every day b/c you cannot rely on storage • C • B1 • B2 • B3 • B6 • B12 • Pantothenic acid • Folic acid

10. B1 - Thiamin • Function • Aids in carb use • Aids in Nervous system function • Sources • Pork • Liver • Whole grain foods • legumes

11. B2- Riboflavin • Function • Aids in metabolism of carbs, proteins, and fats • Sources • Milk • Eggs • Meat • Whole greens • Dark green veggies

12. B3 - Niacin • Function • Aids in metabolism • Sources • Poultry • Meat • Fish • Whole grains • nuts

13. B6 - Pyroxidine • Function • Aids in metabolism of carbs, proteins, and fats • Sources • Meat • Poultry • Fish • Whole grains • Green veggies

14. B12 - Cobalamin • Function • Maintains healthy nervous system and RBCs • Sources • Meat • Poultry • Eggs • Milk • cheese

15. Pantothenic Acid • Function • Aids in metabolism • Sources • Organ meats • Poultry • Fish • Eggs • grains

16. Folate – Folic Acid • Functions • Aids in formation of RBCs and protein • Prevents Spina Bifida in prenatal development • Sources • Green veggies • legumes

17. Biotin • Function • Aids in metabolism • Source • Organ meats • Poulty • Fish • Eggs • Peas • Bananas • melons

18. C – Ascorbic Acid • Function • Aids in bone, teeth, and skin formation • Resistance to infection • Iron uptake • Source • Citrus fruits • Green veggies • Melons • Potatoes • tomatoes

19. Antioxidants • Vitamins which help protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer • Vitamins C and E are 2 most powerful • Strawberries, peanut butter, grains, nuts, fruits, broccoli, tomatoes

20. Minerals • Nutrients that occur naturally in rocks and soil • Plants absorb minerals from rocks and soil through roots • Animals obtain these from either eating plants with minerals from soil or by eating an animal that has eaten plants

21. cont • 24 have been essential for good health • Need 7 in significant amounts: • Calcium • Sodium • Potassium • Magnesium • Phospherus • Chlorine • Sulfur • Need trace amount of others

22. Calcium • Blood clotting • Helps nervous system work properly • Healthy bones and teeth • Dairy is a great source • If can’t digest dairy….. • Greens • Osteoporosis – bones gradually weaken • Usually in older people • Ca you consume during adolescence can help you build stronger bones for later in life

23. Potassium • Works with Na to maintain water balance in the body • Lower blood pressure • Potatoes, bananas, oranges

24. Iron • Healthy RBCs • Hemoglobin – binds to iron to carry O2 to body • Teens need more to build muscle • Girls need more b/c they lose some during the menstrual cycle • Anemia – RBCs do not contain enough hemoglobin/iron • Weak, tired, easily sick

25. Sodium • Table salt • In most processed foods • Important in functioning of heart and water balance • Too much = high blood pressure

26. Other minerals • Magnesium • Chlorine • Phosphorus • Sulfur • Iodine • Selenium • Zinc • Fluorine

27. Water • 65% of body weight is water • Nearly all of body’s chemical reactions and production of energy need water • Primary component of blood and tissue • Carries waste products out of body and helps digest foods

28. Water & homeostasis • Homeostasis • Process of maintaining a steady state inside your body • Overheated – body excretes perspiration which cools your body • Contains electrolytes that maintain many processes – nervous and muscular system need them

29. Preventing Dehydration • Dehydration – a serious reduction in the body’s water content • Loses electrolytes along with water • 10 8 ounce cups/day • Drinks and foods • Caffeine – excretes more water so will not help with dehydration

30. Water vs Sport Drinks • Not necessary if you exercise 60 minutes or less • Carbs may be helpful • Electrolytes – only need if you exercise 5 hrs or more • Water is and will always be the best source of hydration

31. Food supply nutrients • Nutrients – substances that the body needs to: • regulate bodily functions • promote growth • repair body tissues • obtain energy • Body requires more than 40 nutrients • Nutrition – process by which the body takes in and uses these nutrients

32. 6 classes of nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

33. Food supply energy • You need energy in EVERYTHING you do, even sleeping • Carbs, fats, proteins give the body energy • Metabolism – the chemical process by which your body breaks down food to release this energy • Also involved the use of energy for the growth and repair of body tissue

34. What are calories? • Amount of energy released when nutrients are broken down • More calories = more energy • Need to balance calories with your body’s needs • Are the foods I’m eating getting me more than just calories? Other important nutrients?

35. Carbohydrates • Carbon, O2, and Hydrogen • Supply energy for your body’s functions • Simple carbs • Simple sugars • Fruits, veggies, milk • Added to foods like candy, cookies, pop • Glucose – most important provider for energy • Complex carbs • Sugars linked together • Starches – potatoes, grains, rice, wheat, cereal • Break starches down into simple sugars

36. Fiber • Type of complex carb that is found in plants • Does not digest in body, but still essential to diet • Prevents constipation • Reduce risk of colon cancer • Prevent heart disease • Whole-grain foods and fruits/veggies

37. Your body’s energy reserves • Glycogen – stored glucose • When body needs energy, this glycogen is broken back down into glucose • Excess carbs are stored as fat

38. Daily carb intake • 45-65% of daily calorie intake should be carbs • Better to eat foods rich in complex carbs rather than simple • Better for long-term, sustained energy

39. Fats • Carbon, O2, Hydrogen but in different proportions • Supply body with energy • Form cells • Maintain body temp • Protect nerves • Fat has 2xs as many calories than carbs

40. Unsaturated • Liquid at room temp • Vegetable oil, nuts, seeds • Can help fight disease in the right proportions

41. Saturated • Solid at room temp • Animal fats, lard, dairy products • Too much can lead to heart disease

42. Daily fat intake • 20-35% of calories come from fat, primarily unsaturated fat

43. Cholesterol • Waxy, fatlike substance that is found inly if animal products • Needs a certain amount to: • Make cell membranes and nerve tissue • Hormones • Aid in digestion of fats • Liver can make as much as you need • No need to take in any additional

44. Cholesterol gets too high = plaque on artery walls = heart attack • Genetics, age

45. Trans fats • Made when manufacturers add hydrogen to the fat molecules in vegetable oils • Stay fresh longer • Few benefits, many negatives of saturated fats • Margarine, chips, commercially baked goods

46. Proteins • Nitrogen, hydrogen, O2, carbon • Source of energy • Growth and repair of body’s tissues • Meats, eggs, poultry, milk, nuts

47. Amino acids • Building block of protein • 20 different AAs • Diet responsible for 9, body can manufacture the rest • Diet 9 = essential amino acids

48. Complete/incomplete protein • Complete – protein from animals • Contains all 9 essential AA • Incomplete – plants • Lacks one or more AAs

49. Daily protein intake • 10-35% of calories

50. Proteins for vegetarians • Combine incomplete proteins to get each of the 9 essential AAs