1. Monday, December 07, 2015 Ms. Payne Nutritional Needs Introduction to Nutrients

2. Nutritional Needs Objectives Name key nutrients, describe their functions and sources Analyze effects of nutrient deficiencies and excesses Explain the process of digestion

3. Definitions Nutrient: chemical substance in food that helps maintain the body –Eating too many sweets and fats, skipping meals prevent us from getting all of the nutrients we need Nutrition: study of how your body uses the foods you eat Malnutrition: lack of the right proportions of nutrients over an extended period of time –Causes: body’s inability to use nutrients in food, body does not receive adequate nutrients. Energy, Growth, repair and regulation of body processes can be impaired

4. Nutrients For Good Health The amount of food is not as important as the right variety of food! A person who is malnourished could be overweight or underweight Some effects of malnutrition are long lasting –What a girl eats now could effect her pregnancy later –Foods pregnant women eat can affect their child’s growth and development in the future –Lifespan and health can be affected in the long run

5. Nutrients! You need over 50 nutrients for good health! Nutrients supply energy, build and maintain body and cells and regulate bodily processes No single food supplies all of the nutrients!

6. Nutrient Groups There are six groups of nutrients your body needs Energy Producing –Carbohydrates –Fats –Proteins Non Energy Producing –Vitamins –Minerals –Water These are obtained through the foods you eat Each nutrient has specific jobs Each is vital to good health

7. More Nutrients A healthy diet contains nutrients from all six groups in the right proportion Failure to meet nutrient needs results in a –Deficiency Disease: illness caused by lack of sufficient amounts of a nutrient To meet nutrient needs –Variety of fruits, Vegetables, Carbohydrates, Fats, Proteins and Water –Dietary supplements: purified nutrients that are manufactured or extracted from natural substances

8. Carbohydrates Body’s main source of ENERGY! Three Main Types – Sugars, Starches and Fiber 2 categories of carbohydrates Simple –Sugars Complex –Starches: most abundant carbohydrate in the diet –Fiber: form of complex carbohydrate from plants that humans cannot digest Does not provide energy Helps you to feel full and promotes normal bowel function Most complex carbohydrates come from plant foods

9. Carbohydrate Sources Simple Carbohydrates –Sugars, syrups, soft drinks, jams, jellies, candies and other sweets Complex Carbohydrates –Starches Breads, cereals, pasta products, rice, corn, potatoes, dry beans and peas –Fiber Whole grain cereal products, fresh fruits and vegetables

10. Fats Concentrated source of energy, Carry fat soluble vitamins, Carry flavors that make food taste good Belong to a larger group of compounds called lipids –Lipids: include both fats and oils, all lipids contain fatty acids Fatty Acids: chemical chains that contain carbon, hydrogen and oxygen –Saturated Fatty Acids: fatty acids that have as many hydrogen atoms as they can hold –Unsaturated fatty acids: have fewer hydrogen atoms as they can hold Monounsaturated fatty acids: missing one hydrogen atom Polyunsaturated fatty acid: missing two or more hydrogen atoms

11. More Fats Most Fats high in saturated fatty acids are solid at room temperature Oils high in unsaturated fatty acids are liquid at room temperature Hydrogenation: adds hydrogen atoms to unsaturated fatty acids in liquid oils –Margarine –shortening Trans Fatty Acids: fatty acids with odd molecular shapes. When oils are partially hydrogenated trans fatty acids are created –Creates health concern! Causes risk for heart disease!! Lowers Good HDL’s and raises Bad LDL

12. Even More Fats Cholesterol: fat like substance found in every cell of the body Serves several important functions: Part of skin tissue Aids in transport of fatty acids Body needs it to produce hormones 2 types: Dietary Cholesterol and Blood Cholesterol Dietary cholesterol: occurs when you eat “animal” foods Blood Cholesterol: circulates through your blood stream –A high blood cholesterol level can lead to heart disease

13. Fat Sources Fats can be visible or invisible Visible Fats –Butter, Margarine, Fat on Meat and in Chicken and Turkey Skin Invisible Fats –Eggs, whipped cream, baked products, fried foods Foods High in Fat –Butter, margarine, most salad dressings, oils, vegetable shortening, Egg yolks, many dairy products, meats and avocados

14. Proteins Chemical compounds that are found in every body cell Needed for growth, maintenance and repair of body tissues Made up of small units called Amino Acids 9 amino acids are essential –Body cannot make essential amino acids 11 amino acids are non essential Complete protein contain all 9 essential amino acids –Support growth and normal maintenance of body tissue Incomplete amino acids are missing one or more of the essential amino acids

15. Protein Sources Complete Proteins –Animal Foods Meat, poultry, fish, milk cheese, eggs –Soybeans Only plant food source of a complete protein Incomplete Proteins –Plant Foods

16. Assignment “Big Three” Nutrient Information Flyers Using one sheet of paper for each nutrient (3 sheets total), list the following information: Name of nutrient( carbohydrate, protein, fat) Functions of nutrient Pictures of food sources of Nutrient: Carbohydrate- Complex (2), Simple (2) Protein- Complete (2), Incomplete (2) Fat-(2) Visible Fats (2) Invisible Fats

17. Vitamins Complex organic substances needed in small amounts for normal growth maintenance and reproduction Body cannot produce most vitamins Best way to get vitamins is to eat a healthy diet Can be fat soluble or water soluble

18. More Vitamins Fat Soluble Vitamins: –Dissolve in fats –Carried by the fats in foods –Stored in the fatty tissues in the body –Over time fat soluble vitamins can build up in the body and reach dangerous levels –Vitamins A, D, E and K are fat soluble Water Soluble Vitamins: –Dissolve in water –Body does not store them –Excess water soluble vitamins are carried out of the body in the urine –Consuming large quantities may still be harmful –Vitamin C and B-complex Vitamins are water soluble

19. Minerals Inorganic substances that become part of the bones, soft tissue and body fluids –Make up about 4% of your body weight –Help regulate body processes Body needs 21 minerals for good health Macrominerals: –minerals needed in the diet in amounts of 100 or more milligrams per day –Calcium, phosphorus, magnesium, sodium, potassium, and chlorine Microminerals/Trace Elements –Minerals needed in amounts less than 100 milligrams per day –Iron, Zinc, Iodine, Flourine

20. Water Body must have water to function People can live more than a month with out food, but only a few days with out water 50-75% of your body weight is water Water is found in and outside of your cell walls

21. Water Functions Aids in proper digestion, cell growth and maintenance All chemical reactions in the body rely on water Water lubricates the joints and body cells Helps regulate body temperature

22. Water Sources Liquids you drink and foods you eat 54% comes from liquids –Water, milk, tea, fruit juices and other beverages 37% comes from foods you eat –Different foods contain different amounts of water Ex: Lettuce contains more water that bread Body also obtains water when it releases energy from carbohydrates, fats and proteins Body excretes most of the water it uses through the kidneys as urine The rest is excreted through the skin, lungs and feces

23. Water Requirements Nutritionist suggest: Divide your body weight in pounds by two The result equals how many ounces of fluids you should drink each day Ex: (150lb/2=75) This means a 150 pound person should drink 75 ounces of water per day Some People need more water –People in a coma –With fever –With diarrhea –People on high protein diets –People living in hot climates –Athletes

24. Water Deficiencies Diarrhea, vomiting, sweating or unavailability of water can deplete body fluids Thirst is the 1 st symptom of water loss If water is not replaced Dryness of the mouth, weakness, increased pulse rate, flushed skin and fever can result

25. Assignment Vitamin/Mineral Research With your assigned group research the –Type –Functions –Food Sources –Deficiencies and –Excesses of your assigned Vitamins or Minerals Create a presentation explaining your vitamins/minerals to the class Must have Tangible (touchable) examples of main food sources