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

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.

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

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)

Sources of carbs

Simple carbs-sugars-syrups-candies-jams-jellies-pastries-dried fruits

Complex carbs-cereal grains-legumes-pasta products-breads-crackers

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

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

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

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

Types of proteins

Complete Proteins-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

Functions and 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

Functions Sources

Protein Deficiencies

Extreme protein deficiency can result in Kwashiorkor, a condition including

-discolored skin-stunted growth-body sores-bulging abdomen-listlessness-mental retardation

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

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

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

Eating a wide variety of nutritious food is the best

source of all nutrients.