Bell work: Answer questions : 1, 2, 8, 9, 15, & On page

CHAPTER 8 NUTRITION

Reasons why the body needs nutrients: Regulate bodily functions Promote growth Repair body tissue Obtain energy

Nutrients There are 6 categories of nutrients: Carbohydrates, fats, protein, water, minerals, vitamins ONLY THREE OF THESE PROVIDE YOU WITH ENERGY: FAT, CARBS, AND PROTEIN. Metabolism- the rate at which your body burns energy. calories= energy

Carbohydrates The body’s main energy source. They are divided into 2 groups: a. simple carbs (sugars)(ex: cookies, candy, soda, fruit and milk) and –B. complex carbs(starches)(ex: bread, rice, pasta, cereal)

Simple carbs= quick energy, used quickly. (limit amount) Complex carbs=longer energy, take longer to break down (get more especially if they are whole grains) GOOD CARBS VS. BAD CARBS

FIBER Fiber is a complex carb that is found in plants and helps to clean out the system because it is not digested (also called roughage) Diets high in fiber can prevent constipation, reduce the risk of colon cancer, and help prevent heart disease.

CARBOHYDRATES It is recommended that about 55% of your calories come from carbs. Carbs are converted into glucose a major provider of energy for your body. Extra glucose is stored as glycogen until it is needed.

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FATSFATS

Fats Fats supply your body with energy, form cells, maintain body temp., and protect your nerves.(both) Unsaturated fats- a. come mostly from plant products. B.They can actually help fight heart disease. (c. liquid at room temp) Saturated fats- a.come mostly from animal products. B.Too much can lead to heart disease. (c. solid or semisolid at room temp)

Fats Cholesterol- waxy fatlike substance that comes from animal products. Not needed in the diet. Some is needed so you can make cell membranes, nerve tissue, hormones and substances that help digest fat. Too much can cause arteries to become blocked SATURATED VS UNSATURATED FATS

Trans Fats Trans fats- are formed by adding hydrogen to vegetable oils. Help preserve items so they last longer Compared to saturated and unsaturated fats they are not a good choice because: –Transfats have many of the negative health effects of saturated fats but few of the positives of unsaturated fats

PROTEIN

Protein Nutrients that contain nitrogen in addition to hydrogen, carbon and oxygen. The most important role of protein is to grow and repair body tissue. Are made of smaller substances called amino acids. There are 20 amino acids. The 9 your body can not make are called essential amino acids and must be supplied through the diet.

Complete and Incomplete Protein Complete protein- contain all 9 essential amino acids. (animal sources) Incomplete protein- missing one or more essential amino acids. (plant products) Vegetarians must mix their plant products to make a complete from the incomplete. Ex: beans(incomplete) and rice(incomplete)= complete protein meal

PROTEIN NUTRITIONIST RECOMMEND THAT YOUR GET ABOUT % OF YOUR CALORIES FROM PROTEIN

SECTION 2 VITAMINS, MINERALS AND WATER

VITAMINS

Vitamins Vitamins are nutrients that are made by living things, are needed in small amounts, and help in chemical reactions in the body. There are 2 classes of vitamins: –Fat soluble- dissolve in fatty material. (A, D, E, K) These can be stored in the body and can build up to toxic amounts –Water soluble- dissolve in water (vit. C and all B vitamins) are not stored in the body

Vitamins Antioxidants- vitamins that help protect healthy cells from damage caused by aging and from certain types of cancers. (vitamin E and C)

MINERALS

Minerals Minerals are nutrients that your body needs in small amounts. They occur naturally in soil and rocks You need seven minerals: calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur. Supplements are usually not needed if you are eating from the MyPyramid plan.

Minerals Lack of enough iron can lead to a disorder called anemia. Lack of enough calcium can lead to osteoporosis or brittling of the bones

WATER

Water Water is essential for life. Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues take place in a water solution. Plays an important role in homeostasis- balance in the body. Water contain sub. called electrolytes which regulate many processes in the cells To prevent dehydration drink enough water. (10-14 cups per day)

TeacherTube Videos – nutrient overview

Section 3 Guidelines for healthful eating

The Dietary Guidelines for Americans is a document that provides information to promote health. Helps you make smart food choices, balance food intake with physical activity, get the most out of the calories you consume, and handle food safely.

Making smart food choices includes eating a variety of foods. You should choose foods that are nutrient dense. Physical exercise is important also. (teens 60 minutes most days) Handling food properly is also important. (pg 211)

MyPyramid Plan This groups food according to types and indicates how much of each type should be eaten daily for healthy diet. It differs with a person’s age, sex and activity level. Consist of colored bands that represent the food groups and stair steps that represent physical activity.