NUTRITION Definition of a calorie A unit of measurement for energy Metabolism The rate at which calories are burned Sources of calories Carbohydrates Fats Protein Definition of a calorie A unit of measurement for energy Metabolism The rate at which calories are burned Sources of calories Carbohydrates Fats Protein

METABOLISM The rate at which calories are burned. Basal Metabolic Rate - BMRBasal Metabolic Rate - BMR

CARBOHYDRATES Carbohydrates are the body’s preferred source of energy. Carbohydrates are the body’s preferred source of energy. Simple and Complex Simple and Complex 55-65% of daily calories should come from carbohydrates, most of which should be complex 55-65% of daily calories should come from carbohydrates, most of which should be complex

Simple Carbohydrates Sucrose (table sugar) Sucrose (table sugar) Fructose (Fruit) Fructose (Fruit) Lactose (Milk) Lactose (Milk) Maltose (Grain) Maltose (Grain) Simple carbohydrates are like putting paper on a fire Simple carbohydrates are like putting paper on a fire

Sources of Carbohydrates Simple Simple –Natural sugars Fruits, veggies, milk, etc Fruits, veggies, milk, etc –Processed sugars Table sugar, molasses, syrups, etc. Table sugar, molasses, syrups, etc. Complex Complex –Pasta –Seeds –Legumes Peas, beans, & potatoes –Vegetables –Fruits –Fiber ** Complex carbohydrates are like putting kindling on a fire

Benefits of FIBER -tough, stringy part of vegetables, fruits, and grains Cannot be digested Cannot be digested Helps move waste through digestive system Helps move waste through digestive system Helps prevent constipation, appendicitis, and other intestinal problems Helps prevent constipation, appendicitis, and other intestinal problems Helps prevent various types of cancer Helps prevent various types of cancer Bulky foods; feeling of fullness, longer to chew Bulky foods; feeling of fullness, longer to chew

SOURCES OF FIBER Fruits and vegetables (especially the skin) Fruits and vegetables (especially the skin) Pasta Pasta Bran Bran Brown rice Brown rice Oatmeal Oatmeal Popcorn Popcorn Corn tortillas Corn tortillas

FATS -Scientific name is lipid: fatty substance that does not dissolve in water Saturated Saturated –Mainly animal sources –Solid or semisolid at room temperature Unsaturated Unsaturated –Mainly vegetable sources –Liquid or oil at room temperature *** < 30 % of your calories should come from fat

Sources of Fat Visible fat Visible fat –Butter, margarine, vegetable oil, fat layer on meat and poultry Hidden fats Hidden fats –Marbled in meat, chocolate, seeds, egg yolk, ice cream, cheese, cream soups, doughnuts Food preparation Food preparation –Frying and cooking with sauces

Roles of Fat Carry fat soluble vitamins A, D, E, & K Carry fat soluble vitamins A, D, E, & K (see page 381) Adds flavor Adds flavor Protects vital organs Protects vital organs Insulates your body Insulates your body Form of stored energy Form of stored energy Helps to satisfy hunger Helps to satisfy hunger

PROTEINS Vital part of every cell Vital part of every cell –Muscle, bone, teeth, skin, & blood all contain protein –“life could not exist” Made of amino acids Made of amino acids –20 different amino acids –Your body can make 11 of the 20 –“Essential amino acids” are the 9 your body cannot make You must get them through your diet You must get them through your diet % of calories should come from protein % of calories should come from protein

PROTEIN

Roles of Protein To build and maintain all body tissues To build and maintain all body tissues To regulate many body processes (hormones) To regulate many body processes (hormones) To identify and destroy bacteria and viruses (antibodies) To identify and destroy bacteria and viruses (antibodies) Source of energy, however this takes away from its intended roles Source of energy, however this takes away from its intended roles

Sources of Protein Animal sources Animal sources –Fish –Beef –Poultry –Eggs –Milk –Cheese –Yogurt Complete proteins because they contain the essential amino acids Complete proteins because they contain the essential amino acids Plant sources Plant sources –Legumes –Seeds –Nuts Incomplete proteins because no single plant protein has all the essential amino acids in adequate amount Incomplete proteins because no single plant protein has all the essential amino acids in adequate amount –See page 380