Food, glorious food… Food & Nutrition Unit

Hungry? Need a snack? You need food to carry out daily activities. You need food to carry out daily activities. Any food? Any food? No… you need to eat food with nutritional value. No… you need to eat food with nutritional value. Your body needs NUTRIENTS. Your body needs NUTRIENTS.

Nutrients Definition - substances in food that provide energy and materials needed for cell development, growth, and repair Definition - substances in food that provide energy and materials needed for cell development, growth, and repair

How do I know how much I need? Government developed RDA Government developed RDA –Recommended Daily Allowance Includes recommended amounts of protein, ten vitamins, and six minerals Includes recommended amounts of protein, ten vitamins, and six minerals Food label requirements were put into place in January 1993 Food label requirements were put into place in January 1993 Create your own food plan at Create your own food plan at –

Energy Every activity your body performs requires ENERGY Every activity your body performs requires ENERGY the ones we think about doing… the ones we think about doing… –eating, playing video games, texting the ones we don’t think about doing… the ones we don’t think about doing… –heartbeat, food digestion, breathing

How much energy do I need ? That depends on That depends on –Body mass –Age –Activity level

Food Energy Energy in food is measured in Calories (Cal) 1 kcal = 1 Cal Energy in food is measured in Calories (Cal) 1 kcal = 1 Cal Different foods contain different numbers of Calories Different foods contain different numbers of Calories 1 = 8.5

Classes of Nutrients 1. PROTEINS 2. CARBOHYDRATES 3. VITAMINS 4. FATS 5. WATER 6. MINERALS

What’s the difference? Carbs, fats and proteins need to be digested, or broken down, before your body can use them Carbs, fats and proteins need to be digested, or broken down, before your body can use them Water, vitamins and minerals do NOT need to be digested before being absorbed into the bloodstream Water, vitamins and minerals do NOT need to be digested before being absorbed into the bloodstream

Organic & Inorganic Nutrients Organic Organic –Proteins –Carbohydrates –Vitamins –Fats contain CARBON Inorganic Inorganic –Water –Minerals no carbon

Consumption These nutrients contain elements and we consume the largest quantities of the following… These nutrients contain elements and we consume the largest quantities of the following… –Carbon (C) –Hydrogen (H) –Nitrogen (N) –Phosphorus (P) –Sulfur (S)

Protein used by the body for replacement and repair of cells for growth used by the body for replacement and repair of cells for growth contain…carbon, hydrogen, oxygen, nitrogen and sometimes sulfur contain…carbon, hydrogen, oxygen, nitrogen and sometimes sulfur

Proteins con’t… Proteins are made up of AMINO ACIDS Proteins are made up of AMINO ACIDS Amino acids are the building blocks of proteins Amino acids are the building blocks of proteins

Amino acids The body needs 20 different amino acids to make the thousands of proteins your body needs The body needs 20 different amino acids to make the thousands of proteins your body needs

The Essentials 12 amino acids can be made by the body 12 amino acids can be made by the body the other 8 cannot and must be supplied to the body by the foods that we eat the other 8 cannot and must be supplied to the body by the foods that we eat these 8 are called these 8 are called ESSENTIAL AMINO ACIDS ESSENTIAL AMINO ACIDS

Where’s the protein? Complete proteins contain all essential amino acids Complete proteins contain all essential amino acids These are found in: –Eggs –Milk –Cheese –Meat –Nuts

Carbohydrates the body’s main source of ENERGY the body’s main source of ENERGY made up of …carbon, hydrogen and oxygen made up of …carbon, hydrogen and oxygen Energy is released when carbs are broken down by the presence of oxygen in your cells Energy is released when carbs are broken down by the presence of oxygen in your cells

3 Types of Carbohydrates SUGAR SUGAR STARCH STARCH FIBER FIBER

Sugar Simple carbohydrate Simple carbohydrate Found in table sugar, fruits, honey, and milk Found in table sugar, fruits, honey, and milk Cells break down glucose Cells break down glucose

Sugar A sweet crystalline carbohydrate A sweet crystalline carbohydrate Glucose – a monosaccharide (single sugar) called blood sugar Glucose – a monosaccharide (single sugar) called blood sugar –a source of energy used in and by the body that provides the brain and nervous system with energy

Carb dependent brain Hypoglycemia Hypoglycemia –Abnormally low blood glucose levels –Dizziness, weakness and nausea Hyperglycemia Hyperglycemia –abnormally high blood glucose levels Pancreas not secreting insulin Pancreas not secreting insulin No cell response to insulin No cell response to insulin

Diabetes When a person cannot regulate blood glucose levels When a person cannot regulate blood glucose levels Type I Type I –Pancreas makes little to no insulin –Occurs in children and young adults Type II Type II –Most common form, not enough insulin is produced –Occurs in adults (+40)

Starch Complex carbohydrates Complex carbohydrates Found in pasta, potatoes, white breads Found in pasta, potatoes, white breads Long chain of simple sugars called polymers Long chain of simple sugars called polymers

Fiber (Cellulose) Complex carbohydrate Complex carbohydrate Found in cell wall of plant cells Found in cell wall of plant cells In foods like; whole grain breads and cereal, beans, fruit peels and leafy green veggies In foods like; whole grain breads and cereal, beans, fruit peels and leafy green veggies Cannot be digested but is needed for intestinal regularity Cannot be digested but is needed for intestinal regularity

Fats (Lipids) provide energy provide energy help the body absorb vitamins help the body absorb vitamins cushion internal organs cushion internal organs major part of cell membrane major part of cell membrane 1 gram of fat releases 2X as much energy as 1 gram of carbohydrate 1 gram of fat releases 2X as much energy as 1 gram of carbohydrate

Fats During digestion fat is broken down into two smaller molecules During digestion fat is broken down into two smaller molecules fatty acidsglycerol

Fat Fatty acid Fatty acid –Organic acids that make up fat Glycerol Glycerol –Compounds that are made up of an alcohol and three fatty acids

2 Types Unsaturated Unsaturated –liquid at room temperature –vegetable oils and seed oils Saturated Saturated –solid at room temperature –Butter and animal products

Cholesterol Made in the liver Made in the liver Part of cell membrane Part of cell membrane Saturated fats in diet are cause of high levels of blood cholesterol Saturated fats in diet are cause of high levels of blood cholesterol Deposits on walls of blood vessels block blood supply to organs and can increase blood pressure which can lead to stroke or heart disease Deposits on walls of blood vessels block blood supply to organs and can increase blood pressure which can lead to stroke or heart disease

Heart Disease #1 killer of both MEN and WOMEN #1 killer of both MEN and WOMEN

Life’s Simple 7 Get Active Get Active Control Cholesterol Control Cholesterol Eat Better Eat Better Manage Blood Pressure Manage Blood Pressure Lose Weight Lose Weight Reduce Blood Sugar Reduce Blood Sugar Stop Smoking Stop Smoking

Vitamins Organic nutrients needed for growth, regulating body functions and preventing diseases Organic nutrients needed for growth, regulating body functions and preventing diseases

Water Soluble Dissolve in water Dissolve in water Body does NOT store Body does NOT store Excess excreted in urine Excess excreted in urine Replenish daily Replenish daily

Vitamin C, or ascorbic acid required for normal growth and maintenance of most of the tissues of your body required for normal growth and maintenance of most of the tissues of your body –important component of your immune system; it's also a component of collagen, which is needed for healthy connective tissue

Vitamin B Thiamine Thiamine –helps your body make energy out of the carbohydrates you eat Riboflavin Riboflavin –needed for general body growth and for energy Niacin Niacin –needed for healthy skin and for converting the foods you eat to energy

Pantothenic Acid Pantothenic Acid –needed for energy production B6 B6 –needed for a healthy nervous system and for making hemoglobin Folate Folate –need to make red blood cells and for breaking down the proteins you eat B12 B12 –needed for a healthy nervous system and blood cell production

Fat soluble Dissolve in fat Dissolve in fat Excess stored in body Excess stored in body Too much is not a good thing it’s TOXIC Too much is not a good thing it’s TOXIC

Vitamins A, D, E & K A –Growth, healthy skin, eyesight D –Absorption of Ca and P for bones and teeth E –Formation of cell membranes K –Blood clots and wound recovery

Minerals Inorganic nutrients that regulate chemical reactions in the body Inorganic nutrients that regulate chemical reactions in the body Body uses approximately 14 to build cells, send nerve impulses and carry oxygen to cells Body uses approximately 14 to build cells, send nerve impulses and carry oxygen to cells

Calcium/ Phosphorus Calcium/ Phosphorus –bone formation Chromium Chromium –regulating blood glucose Copper Copper –nerve function Fluoride Fluoride –dental and bone health Iodine Iodine –production of thyroid hormones Iron Iron –carry oxygen to cells Zinc Zinc –wound healing

Water Needed for survival Needed for survival Most nutrients cannot be used by the body unless dissolved in water Most nutrients cannot be used by the body unless dissolved in water Many chemical reactions take place in water Many chemical reactions take place in water

Water in the Body 60% H 2 O by weight 60% H 2 O by weight 2/3 of water is in cells 2/3 of water is in cells 1/3 is found around cells and in blood 1/3 is found around cells and in blood

Why do I get thirsty? Exhale water vapor Exhale water vapor Waste excretion Waste excretion Perspiration Perspiration

Drink Water Body wants to maintain HOMEOSTASIS Body wants to maintain HOMEOSTASIS Brain sends out messages when water levels in body get low causing you to feel thirsty Brain sends out messages when water levels in body get low causing you to feel thirsty Not enough water Not enough water leaves you dehydrated

92%60 % 75% 55% 45% 96% 25% 80% 69% Eat Water