NUTRITION

What Is Nutrition? -The study of how your body uses the food that you eat.

What is a Nutrient ?

A nutrient is: A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.

The six Classifications of Nutrients Proteins Carbohydrates Fats Vitamins Minerals Water

Nutrients that have Calories and produce energy: Proteins Carbohydrates Fats

Nutrients that Release energy Vitamins Minerals Water These nutrients help to release the energy stored in proteins, carbohydrates,& fats!!!

Definition of a Calorie: A unit of energy from foods we eat.

Calories provided per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4calories Fat 1 Gram = 9 calories So it takes us twice as long to burn fats!

Factors that affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition

Ten U.S. Dietary Guidelines: Aim for Fitness 1. Aim for a healthy weight

2. Be physically active each day

Build a Healthy Base 3. Let the pyramid guide your choices 4. Choose a variety of grains daily, especially whole grains 5. Choose a variety of fruits and vegetables daily. 6. Keep food safe to eat.

Choose Sensibly 7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars 9. Choose and prepare food with less salt 10. If you drink alcoholic beverages do so in moderation

Why do we need Proteins ?

Proteins are: Essential for building and repairing tissue Regulate body functions Provides energy Helps fight infection Daily diet should consist of up to 20% of proteins

Sources of Protein Complete Incomplete (9 essential amino acids) Amino acids are the building blocks of proteins Meats Fish Milk Cheeses Eggs Incomplete (remaining 11 amino acids) Soybeans Dry beans Peas Peanuts

Why do we need Carbohydrates?? Main source of energy Easily digested Should make up 40% - 60% of the daily diet 2 categories: Simple: Provides quick energy source Complex: Provides long lasting energy

Sources of Carbohydrates Complex Bread Pasta Crackers Cereals Potatoes Corn Peas Simple Fruits Sugar Syrups

Why do we need Fat?

Fat: Helps Maintain body temperature Protects organs and bones Aids in the absorption of fat-soluble vitamins Provides flavor to meals Daily diet should consist of no more than 30% of calories from fat

Sources of Fat Saturated Unsaturated Solid at room temperature BUTTER MARGARINE CREAM FATTY MEATS CHEESES Unsaturated Liquid at room temperature OILS Hydrogenation- changes a liquid fat to a solid fat

Omega 3 Fatty Acids Decrease risk of arrhythmias, which can lead to sudden cardiac death Decrease triglyceride levels Decrease growth rate of atherosclerotic plaque Lowers blood pressure (slightly) All of these = less chance of arteries clogging up

Why do we need Vitamins? Metabolism Tissue building Regulates body processing Allows body to release the energy provided by carbs, fats, and protein

What are the sources of Vitamins?

Two Types of Vitamins Water soluble Fat Soluble Dissolve in water, easily destroyed by cooking Vitamins C and B complex Fat Soluble Dissolve in fat, can be stored in the body, not easily destroyed by cooking Vitamins A,D,E,K

Assist in various body functions Why do we need Minerals? Regulate body fluids Assist in various body functions Helps release energy

Why do we need Water?

We need Water because: 60 % of our body weight is water It’s Essential for digestion (breakdown) of food Helps body tissues absorb nutrients Helps move waste material through the body Regulates body temperature and prevent dehydration You need 8-10 glasses (about 64-80 oz) Every day!

The END!!