Nutrition

1. Nutrition NUTRITIONAL NEEDS

2. Nutrient • A Chemical substance in foods that help maintain the body. • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

3. Nutrition • The study of how your body uses the nutrients in the foods you eat. Malnutrition • The lack of nutrients over an extended period of time • Inadequate diet • Body’s inability to use nutrients from foods

4. Effects of Malnutrition • Can be long lasting • Teenage girls—affect pregnancy later on • Children—affect growth and development and resistance to disease

5. The Nutrients • You need over 50 nutrients for good health • They supply energy for the body • They help build and maintain cells and tissues • Regulate bodily processes, such as breathing • No single food supplies all nutrients needed.

6. The Nutrients • Failure to meet nutritional needs and result in a deficiency disease. Deficiency Disease— • An illness caused by the lack of sufficient amount of a nutrient.

7. Dietary Supplements • An additional way some people use to make an effort to meet nutritional needs Phytochemicals • Non-nutrient substances • Compounds found in plants • Some have a preventative effect against diseases like heart disease and cancer • Beware of phytochemical supplements- a diet based on plant foods will give a number of phytochemicals

8. Fortified Foods • Foods which nutrients are added in amounts greater than would naturally occur in the foods. • Example: calcium-fortified orange juice • Gives people additional options for meeting their nutrient needs through food choices.

9. Carbohydrates • The body’s chief source of energy. • Helps the body digest fats efficiently. • Allow the body to use proteins for growth and maintenance instead of energy. • Three main types: • Sugars or simple carbohydrates • Starches or complex carbohydrates • Fiber (usually indigestible)

10. Carbohydrates • Three main types: • Sugars or simple carbohydrates • Starches or complex carbohydrates • Fiber (usually indigestible)

11. Carbohydrates Sugars/Simple carbohydrates – Six types: • Glucose- the form of sugar carried throughout the bloodstream for energy. • Fructose- known as fruit sugar; sweetest of all sugars • Galactose- found attached to glucose for form the sugar in milk

12. Carbohydrates Sugars/Simple carbohydrates – cont. The following are made up of pairs of sugar units: • Sucrose- ordinary table sugar • Lactose- milk sugar • Maltose- malt sugar

13. Carbohydrates • Complex carbohydrates • Many glucose units bonded together • Starch – the most abundant carbohydrate in the diet • The storage form in plants • When humans digest starch, they release energy for the body to use.

14. Carbohydrates • Fiber • From plants • Humans cannot digest • Does not provide energy • Provides bulk • Promotes normal bowel function

15. Simple carbohydrates: Sugars Syrups Soft drinks Jams Jellies Candies Sweets Starch: Breads Cereals Pasta products Rice Some vegetables Corn Potatoes Dry beans Sources of Carbohydrates Fiber: • Whole grain cereal products • Fresh fruits • Vegetables

16. Carbohydrate Deficiencies • May cause body to use protein as an energy source – interferes with normal growth and repair of body tissues • Creates chemical imbalance in body • Fiber deficiency- may cause constipation

17. Carbohydrate Excesses Too many simple carbohydrates (sugar, candy, etc.) • Diet tends to be low in other nutrients • Deprive body of needed nutrients • Unhealthful weight gain • Acid produced in mouth can cause tooth decay and gum disease

18. FATS Fats are important energy sources. They belong to a large group called lipids. Lipids include fats and oils. All lipids contain fatty acids Fatty acids are chemical chains of carbon hydrogen and carbon.

19. FATS Saturated fatty acids • They have as many hydrogen atoms as they can hold • Usually solid at room temperature • Fats in meat and dairy • Palm, palm kernel and coconut oils

20. FATS Unsaturated fatty acids • have fewer hydrogen atoms then they can hold • Liquid at room temperature • Monounsaturated f.a. – missing only one hydrogen atom • Olive and canola oils • Polyunsaturated f.a. – missing two or more hydrogen atoms • Safflower, corn, soybean and some fish oils

21. FATS Hydrogenation • Adding hydrogen atoms to unsaturated fatty acids in liquid oils • Vegetable shortening • Stick margarine Trans fatty acids • Oil is partly hydrogenated • Odd molecular shapes • May create a health concern in the body

22. FATS Cholesterol • A fat-like substance in every cell • Part of skin tissue • Transports fatty acids in the body • Needed to produce hormones Dietary cholesterol • Only occurs in animal foods • Liver and egg yolks are especially high Blood cholesterol • High levels are a risk factor for heart disease

23. FATS -- Functions • Source of energy • Carry certain vitamins • Carry flavor substances • Make foods more tender and appealing (meat and baked products) • Needed to make certain compounds (hormones) • Stores energy in fatty tissues • Cushions internal organs; insulates body

24. FATS Sources of fats • Visible – can see • Butter • Margarine • Fat on meat and in chicken skin • Invisible – cannot see • Fat in eggs • Whipped cream • Baked products • Avocados • Many dairy products

25. FATS • Fat deficiencies are rare in US • A high fat diet results in weight problems. • Recommendation – no more than 35% of total diet should be fat. • Choose a variety of fruits, vegetables, legumes and grain products. • Choose lean meats, skinless poultry, and fish and lowfat dairy products • Reduce trans fat (limit partially hydrogenated oils on ingredient list)

26. FATS • Reduce trans fat (limit partially hydrogenated oils on ingredient list) • Stick margarines, cookies, chips and crackers • Commercial fried foods: french fries and doughnuts • Cook with vegetable oil instead of animal fat • Limit egg yolks

27. PROTEINS • Chemical compounds that are found in every body cell. • Made up of small units called amino acids

28. PROTEINS Amino acids • 20 amino acids are found in the body • 9 amino acids are essential • The body cannot make them fast enough for the body to use • Must be obtained from the food you eat • 11 are nonessential • Your body makes them fast enough to meet its needs • You do not have to get these from foods

29. PROTEINS • Complete – Contain all nine essential amino acids • Animal foods and soybeans • Incomplete – Missing one or more essential amino acids • Most plant foods • Can complement another food lacking a certain amino acid • Legumes/Grains • Example: Red beans and rice

30. PROTEINS -- Functions • Growth, maintenance and repair of tissues • Aids in the formation of enzymes, some hormones and antibodies • Provides energy • Regulates body processes • Fluid balance of cells

31. PROTEINS Food Sources • Lean meats, poultry, fish, milk, cheese, and eggs • Dried beans, peas, and nuts • Small amounts from grain products and vegetables

32. PROTEINS– Deficiencies/Excesses • Deficiency: protein-energy malnutrition (PEM) • Adults: fatigue and weight loss • Children: diarrhea, infections, and stunted growth • Excess: • The body converts the extra protein to fat and stores it in the fat tissue. The body cannot convert it back to amino acids for cell building

33. VITAMINS • Complex organic compounds • Needed for normal growth, maintenance and reproduction • Your body cannot produce vitamins

34. Fat-soluble VITAMINS • Dissolvable in fat • Carried by the fats in foods and stored in fatty tissues of the body • Can build up and reach dangerous levels Vitamins A, D, E, and K

35. Water-soluble VITAMINS • Dissolve in water • Your body does not store them • Excess vitamins are carried out in urine Vitamin C and the B-complex

36. Vitamin A • Makes a chemical compound the eyes need to adapt to darkness • Promotes normal growth • Healthy skin and tissues • Protects against infections • Prevents drying of eye surface

37. Vitamin A Food sources Two forms • Vitamin A (itself) • Liver, egg yolk, whole milk, and fortified milk products, butter and fish oils • Beta-carotene (a substance you body can convert into a vitamin) • Deep yellow and dark green fruits and vegetables

38. Vitamin A Deficiencies/Excesses Deficiency: • Sensitive to light • Night blindness (reduced ability to see in dim light) Excess: • Usually not from food but from supplements • Fatigue, headaches, nausea

39. Vitamin D Promotes growth Proper mineralization of bones and teeth • Helps calcium cross the intestinal wall and enter body to be deposited in bones and teeth Can be formed in the body (skin) by exposing the skin to sunshine

40. Vitamin D -- Sources Foods (naturally): • Eggs, liver, and fatty fish • Added to most milk and some cereals Your body can also make Vitamin D with exposure to sunlight Sometimes called “sunshine vitamin” Sunlight converts something in the skin to Vit. D

41. Vitamin D Deficiencies/Excesses Deficiency: • Body will not use calcium and phosphorus as it should • Severe cases in children can cause rickets • Crooked legs and misshapen breastbones • Causes osteomalacia in adults which means weak bones Excess: • The body will store excess • Severe cases: • Kidneys and lungs damages • Bones become deformed

42. Vitamin E • An antioxidant which protects vitamin A and C from being oxidized. • Added to some foods to extend the shelf life of the food. • Food sources: • Oils from plants • Meats • Whole grains • Green vegetables

43. Vitamin E • Food sources: • Oils from plants • Meats • Whole grains • Green vegetables • Excess: • Usually not harmful or dangerous

44. Vitamin K • Forms prothrombin to function in the clotting of blood. • Good food sources: • Green leafy vegetables • Liver • Cabbage

45. Minerals- Calcium Functions • Formation and growth of bones and teeth • Maintenance of strong bones in adults • Aids in blood clotting • Helps regulate nerve and muscle activity

46. Minerals- Calcium Food sources: • Milk and foods containing milk • Cheese • Yogurt • Greens • Broccoli • Oranges • Legumes (dry beans)

47. Minerals- Phosphorus Functions: • Helps make bones and teeth hard • Part of body fluid an soft tissues Food sources: • Milk and milk products • Meats, poultry fish, eggs • Whole grain products • Legumes (dry beans)

48. Minerals - Magnesium Functions: • Aids in depositing calcium • Helps proper function of nerves and muscles Food sources: • Legumes • Nuts • Whole grains • Cocoa and chocolate • Dark green leafy vegetables

49. Minerals - Fluoride Functions: • Helps prevent cavities in children’s teeth • Helps form strong bones in adults Food sources: • Fluoridated water