Nutrition and Your Health Chapter 5

Food in Your Life Nutrients- Substances in food that your body needs to function both at rest and during exercise. These include: Carbohydrates Fats Minerals Proteins Vitamins Water

Your Body’s Physical Needs Hunger: A natural drive that protects you from starvation Satiation: The body’s way of telling you that you are feeling full. Appetite: A desire, rather than a need, that our body wants to eat.

Factors Affecting What We Eat Family Friends Money Time Culture Media Feelings and Emotions What are some examples?

Nutrients Carbohydrates: C + O + H Glucose: blood sugar Glycogen: sugars in the liver and muscle Fiber: helps digestion, most cannot be broken down in the gastrointestinal tract

Carbohydrates Simple: found in fruits, vegetables and milk. Primary source of energy. Complex: Potatoes, grains, rice, cereals and wheat. Broken down to make blood glucose and glycogen.

Nutrients Proteins: building blocks for bone, tissue, cartilage, teeth, etc. Proteins are made from amino acids Complete Proteins: foods which contain all the amino acids necessary for your complete diet Eggs, milk, yogurt, soy and cheese Incomplete Proteins: foods which contain an incomplete amount of amino acids Legumes, nuts, grains and seeds

Nutrients Fats: known as lipids Lipids Fats: solid at room temperature Oils: liquid at room temperature Lipids are needed for: Energy Transport and storage of vitamins Cell formation Flavor Insulation Protection

Most are hard at room temperature Saturated Fats Characteristics Most are hard at room temperature Most significant factor in raising LDL cholesterol Makes blood more likely to clot

Sources Animal Protein Tropical Oils Whole Dairy Sauces and gravies Saturated Fats Sources Animal Protein Tropical Oils Whole Dairy Sauces and gravies Many desserts

Unsaturated Fats Usually liquid at room temperature. Classified as mono or polyunsaturated fats. Sources: Oils Peanuts Seafood

Cholesterol Cholesterol is only found in animal based products. Cholesterol is produced in the liver of animals, including humans. This is where heredity can play a role. There are two types of cholesterol Low Density Lipoproteins (bad) High Density Lipoproteins (good)

Cholesterol LDL cholesterol High levels can damage the linings of your blood vessels You want to have lower levels of LDL cholesterol Medicines are available to lower the level of LDL’s

Cholesterol HDL Cholesterol The GOOD CHOLESTEROL High levels of HDL cholesterol are essential for good health The only way you can raise HDL cholesterol is by increasing your amount of exercise.

Vitamins Vitamins act as catalysts in cellular function. There are two types of vitamins Water soluble: vitamins C, B, Niacin and Folic Acid Fat soluble: Vitamins A, D, E & K

Vitamins Steaming your food will reduce the loss of vitamins.

Minerals Minerals are inorganic substances which act as catalysts in necessary bodily functions. Examples of minerals Calcium Sodium Chloride Iron Zinc Fluoride

Water Water is essential for several body functions: Regulating body blood production Acting as a transport for waste from cells Enables the absorption of nutrients Assists in digestion Necessary to perspire and maintain proper body temperature

R.D.A. Recommended Daily Allowance

Food Pyramid http://mypyramid.gov/ http://www.cdc.gov/nccdphp/dnpa/healthyweight/assessing/bmi/index.htm

Food Labels How do you read them? Refer to p. 224 in your text http://www.healthiergeneration.org/uploadedImages/For_Parents/Tips/food_labels.gif

Food Ingredients Food Additives: substances added to food to produced a desired effect, including taste, caloric reduction and color. Enriched Foods: nutrients are added back into the food after being lost in the processing cycle.

Food Ingredients Fortification: adding nutrients that are already present, i.e. Vitamin D being added to milk.