NUTRITION

Vocabulary Words-Vocab Maps

• Try to organize the words below in a concept map based on your prior knowledge of the words.

• Balanced Diet, Calorie, Carbohydrate, Fat, Mineral, Nutrient, Nutrition, Protein, Recommended Dietary Allowance, Vitamin

What is Nutrition?

• Nutrition is how the body uses the nutrients supplied to it.

• Food is simply energy for the body. • Nutrients = chemicals in food = fuel to

energize the body• Must be in balance for optimal energy

• What are the six mainnutrients?

What are the 6 main What are the 6 main nutrients?nutrients?

•Proteins•Fats•Carbohydrates•Vitamins•Minerals•Water

ProteinsProteins• Main role: Build and repair body

parts• Subunits: amino acids• Facts: Make up tissues

- (bones, muscle,skin)• Examples: meat, eggs, chicken,

nuts,fish, beans• % in body: Males 20% Females

18%• % of daily diet: 10%

FATS• Main role in body: 2nd source of energy• Subunit: Fatty acids• Facts: stored if not used

2 types: unsaturated and saturated Which is actually better for you?

UNSATURATED • Examples: cooking oils, butter, salad dressings• % in body: Males 18% Females 30%• % in diet needed daily: 15%-30%• Think ?! Why do females have more fat?

CarbohydratesCarbohydrates• Main role: 1st energy source for the body• Subunits: simple sugars• Facts: turn into fats if eat too many and don’t

burn them off• Examples: breads, fruits, potatoes, cereals,

pastas, vegetables• % in body: 2% for both males and females• % of diet needed daily: 60%• When used for energy they are used up quickly

WaterWater• Main roles: 1. Cools the body2. Mixes with other chemicals to allow them to dissolve3. Carries away wastesFacts: Contains no calories but small amounts of

nutrients. Some foods are up to 90% water% in the body: Males and females 50-60%% of daily diet: Should be 20% of liquid intake.Or about 2-3 Liters of water a day! (8glasses)

vitamins

• Main role: Growth and tissue repair• Without enough vitamins, many chemical

changes could not take place within cells• Needed in very small amounts• Facts: Can be obtained through pills or

food RDA- recommended dietary allowance tells you how much of a vitamin you should have daily

• Too much of a vitamin can be damaging to your health

Vitamins Continued

• 2 Major types of vitamins:

- fat-soluble:fat-soluble: stored by the body

Examples: A, D, E, K

- water-soluble: water-soluble: not stored by body

Examples: B and C

Lack of vitamins give deficiency diseases….

Minerals• Main role: Carry out everyday body functions

• Examples: Iron, Calcium, Iodine, Magnesium, Sodium, Potassium, Phosphorus

• When very numerous in the body considered a mineral- when it makes up very little in the body- considered trace elements.

Deficiency Diseases also come from a lack of minerals……….

Deficiency Diseases

• Deficiency = a shortage of a nutrient that the body needs

BALANCED DIET

• Obtaining the right amount of each nutrient

• 6 Main Food groups:• 1. Grains/Bread• 2. Vegetables• 3. Fruits• 4. Milk/Dairy• 5. Meats/Protein• 6. Fats/Sweets

Number of servings for a balanced diet:

Calories

• Calorie = a measurement of energy in food• Most calories come from Fats and sugars• Proteins and Carbs have equal calories per

equal mass of food• Higher caloric foods = more energy• Lower caloric foods = less energy• Males 15-18 yrs. Need ~3000 cal/day• Females 15-18 yrs. Need ~2000 cal/day

Calories and a balanced diet• Calories are strictly neutral. Meaning: from an

energy viewpoint it doesn't matter whether you eat a healthy 500 calorie meal (eg. meat, potatoes and vegetables) or two 250-calorie candy bars. Both offer 500 calories worth of energy.

• But energy/calories alone will not keep you healthy - the calories you eat must contain sufficient nutrition to maintain your organs and tissue in good health, otherwise your well-being and energy levels will suffer.

What determines the amount of calories you need?

• 1. Age

• 2. Weight

• 3. Height

• 4. Amount of physical activity– Do you think active or inactive people will require

more calories? – ACTIVE PEOPLE!– The more energy that is need for activity = the more

calories that will be needed. – Excess calories become Fat!!