1. Nutrition The process of nourishing or being nourished.*
*supply with what is necessary for life, health & growth

2. Nutrient A chemical substance that nourishes the body.
The body needs more than 50 different nutrients.
Nutrients have a particular function but work interdependently so it is important to have a variety of foods.

3. Major Nutrient Groups Carbohydrates Protein Fat Vitamins Minerals
Water

4. Carbohydrates Main source of energy
Come from plants- sugars, starches, fiber
Basic building block is a sugar molecule- a union of carbon, oxygen, hydrogen
Starches and fiber are chains of sugar molecules; some contain hundreds, some are straight chains, some branch wildly
All carbohydrates are broken down into glucose
Easy way to classify carbohydrates is:
1.) simple- one or two units of sugar (fructose, dextrose, glucose, sucrose- table sugar)
2.) complex- three or more linked sugars (veggies, legumes, whole grains)

5. Carbohydrates (continued)
The glycemic index- a newer way to classify carbohydrates
Classifies carbs by how quickly and how high they increase blood sugar compared to pure glucose
High glycemic (>70) causes rapid spikes in blood sugar
Low glycemic (<55) is digested slower & causes lower/gentler change in blood sugar

6. Carbohydrates (continued)
Examples of low GL foods: high fiber fruits and veggies, bran cereals, beans, legumes
Examples of medium GL foods: barley, brown rice, oatmeal, bulgar, rice cakes, whole grain breads & pasta
Examples of high GL foods: potato, french fries, refined cereals, sugary beverages, candy, white rice, white flour pasta

7. Carbohydrates (continued)
The fiber in carbohydrate foods is indigestible so why do we need it??
There are two types: soluble- dissolves in water and insoluble- does not dissolve in water
Soluble fiber binds to fatty substances in the intestines and carries them out as waste. This lowers bad cholesterol (LDL). It also regulates the body’s use of sugar- keeps hunger and blood sugar in check
Insoluble fiber pushes food through the digestive tract and keeps us “regular”.

8. How Sugar Affects the Brain

9. Protein
Proteins are made from carbon, oxygen, hydrogen and nitrogen & their main function is growth and repair. Protein can also be used for energy.
Found throughout the body- muscle, skin, bone, hair, antibodies, enzymes, some hormones
The building blocks of protein are amino acids- they provide the raw material for all proteins
The body strings together amino acids to form various structures
There are 20 different amino acids- the body produces 11 on its own, the other 9 must be obtained by food (essential amino acids)

10. Protein (continued) Protein breaks down and must be replaced
Foods containing all 9 essential amino acids are called “complete” proteins (meat, fish, poultry, soy, quinoa, dairy)
Foods containing less than the 9 are called “incomplete” proteins (grains, legumes)
Best animal sources: meat, fish, poultry, dairy
Best plant sources:
Grains- barley, quinoa, oats, rice, pasta, whole grain bread
Legumes- soy, beans, lentils, peas, peanuts, cashews
Seeds/nuts- sesame, sunflower, walnuts, cashews
Vegetables- leafy greens (spinach, kale, romaine), broccoli

11. Fats
Concentrated source of energy, provides insulation and protection, transports fat-soluble vitamins
Human body makes its own fat from taking in excess calories.
Fats found in plant and animal foods are called dietary fat
Some fats play a role in several diseases- heart, type 2 diabetes, obesity, cancer
Types of fat: saturated, trans fat, monounsaturated, polyunsaturated

12. Fats (continued) Harmful fat: saturated and trans fat
Saturated usually comes from animal sources (beef, pork, poultry) and is linked to cardiovascular disease, type 2 diabetes, cancer
Trans fat usually occurs through a process called hydrogenation (creates fats that are easier to cook with and less likely to spoil). Increases LDL cholesterol, decreases HDL cholesterol which can lead to heart disease! Found in highly processed foods and listed as a “partially-hydrogenated” oil.

13. Fats (continued)
Healthier dietary fat: monounsaturated, polyunsaturated
Found mostly in plant-based foods and oils
Improves blood cholesterol levels and decreases heart disease and diabetes risk
Good sources: olive oil, safflower oil, peanut oil, canola oil, avocados, nuts, fatty fish, olives

14. What is Fat?

15. Vitamins
Considered a micronutrient because we only need small amounts of each
Essential to normal functioning, growth, vitality, health
There are 13: 4 fat-soluble (A,D,E,K) and 9 water-soluble (C, B1, B2, B3, B5, B6, B7, B9, B12)
Most vitamins are abundantly found in plants
B12 is found naturally in animal sources
Body produces D when exposed to sunlight

16. Vitamins (continued)
Vitamin A- helps form healthy teeth, bones, soft tissue, mucus membranes, skin. Food sources- dark-colored fruit, dark leafy veggies, egg yolk
Vitamin C- promotes healthy teeth and gums, helps body absorb iron, promotes wound healing. Food sources- broccoli, citrus fruits, spinach, strawberries
Vitamin B1 (thiamine)- helps body cells change carbs into energy, essential for heart function and healthy nerve cells. Food sources- lean meats, nuts, seeds, whole grains

17. Minerals
Considered a micronutrient because we need small amounts of each
Essential to normal body processes and functioning
There are 18 different minerals needed by the body
7 “bulk” minerals: calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulfur
11 “trace” minerals: cobalt, copper, chromium, iodine, iron, manganese, molybdenum, nickel, selenium, vanadium, zinc

18. Minerals (continued)
Calcium- keeps bones & teeth strong, helps muscles and blood vessels contract and expand. Food sources- dairy products, dark leafy greens, almonds
Potassium- helps nerves and muscles communicate, helps move nutrients into cells and wastes out of cells. Food sources- banana, grapes, leafy greens
Iron- needed to make hemoglobin which is found in red blood cells. Food sources- spinach, clams, liver, pumpkin, cooked beans

19. Water Essential to human life! Body is made up of 55% to 75% water.
Forms the basis of blood, lymph, digestive juices, urine, perspiration and is contained in lean muscle, fat and bones.
Needed for integrity of every cell, elimination of by-products of metabolism, body temperature, carrying nutrients and oxygen, lubrication of joints, keeping mucous membranes moist, digestion.
Body can get about half of its’ water needs from foods, the rest must come from liquids.

20. Water (continued)
Dehydration occurs when water content in body is too low
Symptoms: headache, fatigue, dry mouth, lips and nasal passages, mood changes, dark-colored urine, confusion
Causes: increased sweating, not drinking enough, increased output of urine, diarrhea, vomiting, recovering from burns
Prevention: drink 6 to 8 glasses of fluid each day

21. Phytochemicals
Non-nutritive plant chemicals- produced to protect the plant
Most likely protect humans against diseases like cancer and heart disease
There are over 1000 known phytochemicals
Some possible actions: antioxidant, hormonal action, stimulates enzymes, interferes with DNA replication, anti-bacterial, physical actions
Phytochemicals are abundantly found in fruits (especially berries), vegetables and herbs

22. Metabolism
The complex process that your body undergoes to convert food into energy.

23. Calorie The unit of measure for the energy value of foods.
When energy is released from nutrients, the byproduct is heat which is measured in calories.