Nutrition

1. Nutrition Chapter 5

2. Importance of Nutrition • Calorie- unit of measure indicating the energy value of food to a person who consumes it • Empty Calorie- calories from solid fats and added sugars • Lacks many of the nutritional benefits of regular calories, such as vitamins, amino acids, etc. Serving Size Total Calories Empty Calories

4. Nutrients • Nutrients are categorized into six groups: • Macronutrients: • Carbohydrates • Proteins • Fats • Micronutrients: • Vitamins • Minerals • Water • Each group plays integral part in maintaining growth and function in your body

5. Carbohydrates • Carbohydrates- Starches and sugars present in foods • Pasta, potatoes, bread, vegetables, fruits, milk • Carbs are the preferred source of energy • Provide 4 calories per gram • Carb-loading • Can be classified as simple, complex or fiber • Roughly 55-60% of daily calories need to come from complex carbs (1,100-1,200 cal.)

6. Simple vs Complex Carbs • Simple Carbs = sugars • Found in candy and soda • Complex Carbs = starches • Found in whole grains, nuts, legumes (dried peas/beans), and tubers (potatoes) • Think burning paper (simple carbs) vs burning wood (complex carbs)

7. Role of Carbohydrates • Your body converts all carbs to glucose, its main source of energy • Glucose not immediately used by body is stored as glycogen in the liver and muscles • When more energy is needed, glycogen is converted back to glucose • When more carbs are taken in than can be used as energy, or converted to glycogen, the excess is stored as body fat

8. Fiber • Fiber- an indigestible complex carbohydrate • Found in tough, stringy part of vegetables, fruits and whole grains • Bran cereal, oatmeal and brown rice are excellent sources • Cannot be digested, but aids in moving waste through digestive system

9. Proteins • Proteins- Nutrients that help build and maintain body cells and tissues • Made from long chains of substances called amino acids • Your body can make all but 9 of 20 amino acids • What it can’t make you must get from foods you eat • “essential” amino acids • Proteins can be broken down into complete and incomplete

10. Complete vs Incomplete Proteins • Complete Proteins- contain adequate amounts of all 9 essential amino acids • Fish, Meat, Poultry, Eggs, Milk, Cheese, Yogurt • Incomplete Proteins- lack one or more essential amino acids • Combinations of incomplete proteins add up to make a complete protein • Beans, Peas, Nuts, Whole Grains

11. Role of Protein • During periods of major growth (infancy, childhood, puberty, pregnancy) body uses amino acids to build new cells and tissues • Make enzymes, hormones, and antibodies • Control chemical reactions • Regulate cells • Fight disease • Supply body with energy, although not the main source (carbohydrates) • 4 cal. per gram • Too much can lead to weight gain

12. Fats • Lipid- A fatty substance that does not dissolve in water • Some is necessary for your health • Two types of fatty acids: • Saturated • Come from Beef, Pork, Egg Yolks, Dairy Foods • Associated with increased risk for heart disease • Solid at room temperature • Unsaturated • Vegetable Fats (olive, canola, soybean, corn oils) • Associated with decreased risk for heart disease • Liquid at room temperature

13. Role of Fats • Provide energy- 9 calories per gram • Help transport vitamins A, D, E and K in your blood • Take longer than carbs and proteins to digest, helping to satisfy hunger longer • High in calories • Excessive consumption increases risk of weight gain • Recommended no more than 20-30% of daily caloric intake

14. Vitamins • Vitamins Compounds that help regulate many vital body processes, including metabolism, growth and development • Most are not made in body, so they need to be included in diet • Exceptions = A, D, K • Two classifications of vitamins: • Water-Soluble • Fat-Soluble • To avoid vitamin loss when cooking, natural food should be steamed instead of boiled in water

15. Water-Soluble Vitamins • Water-Soluble vitamins dissolve in water and easily pass into the bloodstream during digestion • Your body does not store these vitamins, so replenishing them daily is important • Examples: Vitamin C, B1, B2, B6, B12, Niacin, Folic Acid • Aid in tissue maintenance, red blood cell production, protection from infection, producing energy from nutrients • Each vitamin is found in different food groups, increasing importance to include variety in your diet

16. Fat-Soluble Vitamins • Fat-Soluble Vitamins are absorbed, transported, and stored in fat • Stored in fatty tissue, liver, and kidneys • Excessive build-up of fat-soluble vitamins can be toxic • Examples: Vitamins A, D, E, K • Aid in tooth enamel, bone growth, absorption of minerals, blood clotting • Found in dairy products, green vegetables, carrots, deep-orange fruits

17. Minerals • Minerals- substances that the body cannot manufacture but that are needed for forming bones and teeth for regulating many vital body processes • Important Minerals: • Calcium- Builds bones and teeth, body functions • Calcium deficiency can lead to osteoporosis • Phosphorus- Cell metabolism, maintaining acid-base balance in blood, builds bones and teeth • Magnesium- aids in bone growth and muscle contraction • Iron- helps carry oxygen and carbon dioxide in blood, important for use of energy in cells • Iron deficiency can lead to anemia

18. Water • Vital to every body function • You can only survive about a week without water, depending upon conditions • Can go without food for several weeks • Transports nutrients to and carries waste from cells • Lubricates joints and mucous membranes • Absorbs nutrients • Maintain body temperature • Helps with food digestion

19. What influences your food choices? • Hunger, Appetite, Emotions, Environment, Convenience, Cost, Advertising Hunger- Natural physical drive that protects you from starvation • Stomach growling Appetite- Desire to eat, rather than need • Quaker Café cookies at lunch

20. Fruits • Boys 14-18 = 2 cups • Girls 14-18 = 1.5 cups • Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. • Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and (folic acid)

21. Vegetables • Boys 14-18 = 3 cups • Girls 14-18 = 2.5 cups • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

22. Protein • Boys 14-18 = 6.5 oz • Girls 14-18 = 5 oz • Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. • Omega-3 fatty acids are found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease

23. Dairy • Boys 14-18 = 3 cups • Girls 14-18 = 3 cups • Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets

24. Grain • Boys 14-18 = 8 oz (half from whole grain) • Girls 14-18 = 6 oz (half from whole grain) • Major source of carbohydrates • The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates.

25. Oils • Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.

26. Empty Calories • Many of the foods and beverages Americans eat and drink contain empty calories • – calories from solid fats and/or added sugars that have few or no nutrients. Daily Allowance: Girls ages 14-18 160 empty calories (1800) Boys ages 14-18 265 empty calories (2200)

27. Empty Calories • Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening. Some solid fats are found naturally in foods. Some are added when foods are processed by food companies or when they are prepared. • Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared.

28. Winning Words • Steamed • In its own juice • Garden fresh • Broiled • Broasted • Roasted • Poached • Baked • Broth • Tomato or marinara sauce • Grilled

29. Loser Words • Au gratin • Basted/Braised • Buttered • Casserole • Cheese sauce • Creamed/creamy • Crispy/crunchy • Escalloped • Fried/Pan-fried • Gravy • Hollandaise • Sautéed • Grand Slam

30. Empty Calories • Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) • Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) • Cheese (contains solid fat) • Pizza (contains solid fat) • Ice cream (contains both solid fat and added sugars) • Sausages, hot dogs, bacon, and ribs (contain solid fat)

31. Vegetarian Diets • Why do people start vegetarian diets? • Cost of meat • Parental Preferences • Religious beliefs • Animal/Environmental Rights • Health Issues

32. Vegetarian Diets • True Vegetarian- Eats no meat, including fish and chicken • Lacto-ovo Vegetarian- eats dairy and eggs, excludes meat, fish, and poultry • Lacto Vegetarian-Eats dairy but no eggs • Ovo Vegetarian- Eats eggs no dairy

33. Vegetarian Diets • Veganism- No eggs, dairy, meat, or other animal products such as honey and gelatin • Semi-vegetarian- Eat fish and small amounts of poultry • Pesco-vegetarian- Eat fish but not poultry

34. Vegetarian Diets • Vegan diets can lead to malnutrition • If interested, you should talk to a registered dietician first for help designing adequate meal plan • Bad idea to just “drop” foods from your diet • Make sure you have done your research and developed a plan • Many vegetarian diets lack: • Iron • Calcium • Protein • Vitamin D, B12 • Zinc