Chapter 22.1 Nutrition Basics

1. Chapter 22.1 Nutrition Basics Ms. P By PresenterMedia.com

2. Key Concepts Understanding the Importance of nutrition Learning the language of nutrition Understanding nutrition information

3. The Importance of Nutrition • Nutrition: study of foods and how they affect health • Nutrients: part of food used by bodies • Poor nutrition: affects ability to function and fight disease • Excessive weight gain, diabetes, heart disease • Good nutrition: enough of the right foods • Leads to diabetes, heart disease, and excessive weight gain

4. The Language of Nutrition • Nutrition and Food • Calorie: unit that measures the energy in foods • Proteins • Amino acids: 22 building blocks of protein found in foods or made by the body • Complete protein: provides all essential amino acids; found in meats, fish, poultry, animal products • Mutual supplementation: grains, legumes, and nuts need additional amino acids to be complete • An excess of protein can lead to such conditions as osteoporosis, kidney failure, and gout.

5. Carbohydrates • Are an energy source for the body, made up of smaller units known as sugars. • When we eat carb-rich foods, our bodies turn them into a specific type of sugar known as glucose. • Used as fuel for warmth and used for muscle, brain, and nervous system functions. • There are two types of carbohydrates.

6. Simple Carbohydrates • Contain one sugar or two sugars; found in fruit, milk, and refined sugars Brown sugar, molasses and honey) and are digested quickly. • They provide a sudden burst of energy.

7. Complex Carbohydrates • Contain long chains of many sugars; found in plant-based foods such as grains, legumes, and vegetables. • They are sometimes referred to as “Starches”, and provide long lasting energy.

8. Soluble Fiber • Dissolves in water, and makes you feel full for a longer time. • Slows down the release of sugar into the blood and helps lower cholesterol levels in the blood. • Come from: beans, fruit, veggies, and whole grains like oats and barley.

9. Insoluble Fiber • Does not dissolve in water. • Once referred to as roughage. • Acts like a stiff broom to clean and scrub the digestive tract so we can eliminate wastes from out systems more easily. • Good sources include most fruit and veggies, wheat bran, nuts and whole grain flours.

10. Fats and Cholesterol • Play an important part in making foods taste good or giving them a specific texture. • They provide energy and fulfill several important roles in keeping our bodies functioning, as well as slows the digestion process, giving our bodies time to absorb the nutrients contained in the foods we eat. • That way, we can send a signal to our brains, telling us that we are full so we don’t overeat.

11. Fats and Cholesterol • Too much fat can lead to heart diseases, certain cancers, and obesity. • Being dangerously over weight and prone to health risks. • A fat such as olive oil and butter actually a chain made up of many smaller units known as fatty acids. • Composed of carbon, hydrogen, and oxygen, and are grouped into three categories.

12. Saturated Fats • Usually solid at room temperature • Come from animal sources, with the exception of coconut and palm oil.

13. Polyunsaturated Fats • Comes from plants and are liquid at room temperature. • Sometimes undergo the process of hydrogenation • Changes a liquid fat (corn oil) into a solid fat (margarine) • Creates trans fats • A potentially harmful type of fat that has been linked to heart disease.

14. Monounsaturated Fats • Considered healthier fats • Come from plants and are liquid at room temperature. • Help balance cholesterol levels in the blood, reducing the risk of heart disease. • Omega-3 Fatty acids • Linked to reducing the risk of stroke and heart attack and improving brain growth and development • Found in some plants and fish.

15. Cholesterol • Is a fatty substance that the body needs to perform various functions • The body makes its own supply (good cholesterol is known as HDL or High-density lipoproteins). • Also comes from animal food, never plants. • It becomes a health risk when certain protein levels appear as elevated in the blood, indicating a possible build-up of cholesterol on the walls of the arteries, reducing blood flow to the heart. This is known as bad cholesterol, or LDL (low-density lipoproteins)

16. Vitamins • Water-soluble vitamins: dissolve in water • B and C • Easily transported in blood system • Can only store small amount • Fat-soluble vitamins: dissolve in fat • A, D, E, and K • Stored in fat in body • High levels toxic • Antioxidants: substances that prevent tissue damage

17. Minerals • Our nervous systems depends on minerals to function properly. • Some minerals are needed in large amounts, while others are needed in small amounts.

18. Water • Is NEEDED to live • It is in our cells, blood, bones, teeth, hair and skin. • You need to drink fluids that have water and eat foods that contain water. • Water dissolves minerals and other compounds so that they can travel through the bloodstream and the body. • Water cushions joints, organs and sensitive tissues such as the spinal cord, maintains pressure on the optic nerve so we can see, and stabilizes blood pressure and helps regulate body temperature.

19. Water • When we exert ourselves, the water in our bodies, turn to sweat to cool us off. • The human body usually loses about 1 quart of water daily through the cleansing and cleaning process, meaning you need to drink at least 1 quart of water daily, if not doubled!

20. Calories • Food’s energy value measured in calories • Sources • Carbohydrates • Proteins • Fat • Alcohol • Empty calories: food with few nutrients and high calorie count • Nutrient-dense foods: high nutrient number in relation to calories

21. Calories • Individual Calorie Needs • Weight: greater weight requires more calories • Activity level: greater activity requires more calories • Age/life cycle: growing and developmental stages of life require more calories • Gender: men have higher caloric needs than women

22. Nutrition Labels and Information Sheets • Food manufacturers have supplied since 1973 • Information for food without labels available from the FDA • Serving Size • Listed by weight or volume • Doubling the size of a serving doubles calories

23. Calorie Content • Use calorie content to substitute ingredients to lower fat and calories • Percent of Daily Value • FDA established amount of carbohydrates, fiber, vitamin C, sodium, calcium, other nutrients • Listed in metric weight and a percent value • Based on percentage of 2,000 calorie/day diet

24. The Food Guide Pyramid • The Food Pyramid Guide • Guide to making healthy food choices • Five basic food groups • Grains • symbolized in the orange band (6 oz/ day, half being whole grain) • Vegetables • shown in green (2.5 cups/day, with lots of dark green and orange colored veggies)

25. The Food Guide Pyramid • Fruit –shown as red (2 cups/day, eating a variety) • Milk products-shown as blue (3 cups/day of milk, yogurt or other milk products, with an emphasis on low fat or fat free) • Meat, fish, eggs, beans, nuts-shown as purple (5.5 oz/day, being lean or low fat • Fat-shown as yellow (no more than 3 tablespoons/day)

27. Dietary Guidelines • Revised every five years by U.S. Department of Health and Human Services and USDA • Get adequate nutrients without too many calories • Select variety of fiber-rich foods • Choose low-fat or nonfat foods • Keep daily fat intake between 20% and 35% of calories • Limit sodium intake to less than 1 teaspoon/day

28. THE END!! 