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Nutrition

Nutrition. A lifelong pursuit. Key terms to know. NUTRITION~ study of nutrients and how the body uses them NUTRIENTS~ life sustaining chemical compounds in food; released as food breaks down MALNUTRITION~ faulty or inadequate nutrition. Calories.

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Nutrition

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  1. Nutrition A lifelong pursuit

  2. Key terms to know • NUTRITION~ study of nutrients and how the body uses them • NUTRIENTS~ life sustaining chemical compounds in food; released as food breaks down • MALNUTRITION~ faulty or inadequate nutrition

  3. Calories • Calories Measure energy supplied by food and energy used by the body. • Energy comes from 3 nutrients • Carbohydrates • Proteins • Fats • Nutrient Density: is a way of comparing the amount of energy or calories supplied by a food with the nutrients its provides.

  4. 6 Main Nutrients • Carbohydrates-provides the body’s main source of energy • Fats-provided a concentrated source of stored energy as well as insulation for the body • Vitamins-help regulate many vital processes Proteins-help build, repair and maintain body tissues Minerals-help the body work properly Water- participates in chemical reactions in the body and helps transport materials to and from cells

  5. Carbohydrates • are the bodies chief source of energy • 1 gram of carbohydrate=4 calories • Simple carbohydrates • Complex carbohydrates • Carbohydrates rich in fiber may help prevent cancer (adults need 25-30 grams of fiber daily)

  6. Sources of carbs • Simple carbs -sugars -syrups -candies -jams -jellies -pastries -dried fruits • Complex carbs -cereal grains -legumes -pasta products -breads -crackers

  7. Fiber • Plant materials that your body cannot digest. • Grains, dry beans, peas, vegetables • Helps maintain a healthy digestive system • Can also help reduce the risk of cancer and heart disease • How Much do you need? • If you are under 18: Just add 5 to your age (grams) ex: 12+5= 17 grams

  8. Fats • Fats belong to a larger group of compounds called lipids • Lipids includes both fats and oils • 1 gram of fat=9 calories • Cholesterol is a fatlike substance found in every cell in the body-it is also found in skin tissue and helps produce hormones • Your body makes all of the cholesterol that it needs-you do not need it in your diet! • Cholesterol only occurs in products of animal origin

  9. Functions and Sources • Body stores energy as fat • Fat protects internal organs • Insulates the body from shock and temperature changes • Help transport fat soluble vitamins • High fat foods include -butter -margarine -most salad dressings -oils -vegetable shortenings -egg yolks -meats -avocados

  10. Protein • found in every body cell • 1 gram of protein=4 calories • Proteins are made up of small units called Amino Acids • There are 22 amino acids, 9 of these are called Essential Amino Acids • You must get the essential amino acids from the foods that you eat • The other amino acids are nonessential-your body produces what it needs

  11. Types of proteins • CompleteProteins-contain all 9 essential amino acids in sufficient amounts. Complete proteins will support growth and normal maintenance of body tissues (animals foods contain complete proteins) • Partially Complete Proteins- contains all 9 essential amino acids, but they have a limited amount of 1 or more if these amino acids • Incomplete proteins-missing 1 or more of the essential amino acids

  12. Functions and Sources Functions Sources • Provide amino acids which your body needs for growth • Regulation of bodily processes, such as fluid balance in cells • Many factors affect a persons need for proteins-age, body size, quality of proteins and physical state • Important sources-lean red meats, poultry, fish, milk, milk products and eggs • Other sources-dried beans, peas and nuts

  13. Protein Deficiencies • Extreme protein deficiency can result in Kwashiorkor, a condition including -discolored skin -stunted growth -body sores -bulging abdomen -listlessness -mental retardation

  14. Vitamins • complex organic substances • Needed in small amounts • Body does not produce enough, so we need to eat them • Vitamins are either fat soluble or water soluble • Fat soluble=vitamins A,D,E,K • Water soluble=Vitamin C and B complex

  15. Minerals • Inorganic substances • Make up 4% of your body weight • Need at least 21 minerals for good health • Body needs minerals to build bones, soft tissues, and other compounds • Help regulate body processes • Macrominerals=calcium, phosphorus, magnesium, sodium, potassium, chlorine • Trace elements(microminerals)=iron, zinc, fluorine • Both are equally important for good health

  16. Water • Body must have water to function • Can only live a few days without it • 50%-75% of your body weight is water • Your body takes the water it needs from the foods you eat and what you drink • 54% comes from drinks-water, milk, clear soups, coffee, tea, fruit juice • 37% comes from food • 9% comes as a by-product of metabolism

  17. Eating a wide variety of nutritious food is the best source of all nutrients.

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