1. Health CH. 3- Nutrition
3-1 Back to Basics

2. 6 main kinds of nutrients:
Protein
Carbohydrate
Fat
Vitamins
Minerals
Water

3. Purpose of nutrients: Fuel for energy
Basic building blocks for growth and maintenance
Substances that act to control body process

4. Macronutrients Macronutrients: The primary sources of energy Fat
There are three macronutrients:
Fat
Carbohydrates
Protein

5. Proteins Only source of nitrogen Protein is made up of amino acids:
Essential: Body must receive from diet.
Non-essential: Body can produce these from other amino acids.
Complete Proteins: Contain all amino acids
Animal sources: best source
Plant sources: not complete proteins
**Eggs- 100% Bio-availability

6. Carbohydrates Purpose: Blood sugar Provide energy for the body
Help control the breakdown of protein
Protecting the body against toxins
Carbohydrates are broken down to glucose
Glucose is regulated by insulin and glucagon
Glucose is the fuel source your organs and muscles primarily run off of.
Stored glucose is called glycogen
Found in liver and muscles

7. Carbohydrates Simple Carbs Complex Carbs Quickly broken down
Monosaccharides
Disaccharides
Found in simple sugars like honey, fruit, white rice, coffee, etc.
Fructose
Sucrose
Take more time to break down in glucose due to a more complex structure.
Breaks down to two or more sugars
Polysaccharides
Found in grains, beans, whole wheat, brown rice, etc.

8. Fats What they are: Purpose:
Chains of Fatty acids- Long molecules of carbon, hydrogen, and oxygen
Growth and repair
Maintaining body temperature
Cushioning vital organs
Insulation of the body
Keeping the skin from drying out
Manufacture of certain hormones

9. Fats Saturated Unsaturated Body can manufacture its own saturated fat
Found in red meats, pork, egg yolks, butter, margarine, most cheeses and dairy products
Solid at room temperature
Tend to not elevate cholesterol levels
Liquid at room temperature
Found in many vegetables:
Corn, safflower, cottonseed, canola
High temperatures change unsaturated fats into saturated fats

10. Cholesterol Purposes:
Make Vit. D useful to the body
Make hormones
Build cell structure by forming cell membranes
Make bile acids to help digest fats
Build nerve tissue
Waxy substance carried by lipoproteins (proteins with attached fats)

11. Cholesterol LDL HDL “Bad” cholesterol
Builds up to plaque and can clog the arteries
Low Density Lipoprotein
“Good” cholesterol
Gets transported to the liver for elimination
Helps remove LDL
High Density Lipoprotein

12. Calories per Macronutrient
1 gram of Carbohydrates: 4 calories
1 gram of Protein: 4 calories
1 gram of Fat: 9 calories
1 gram of Alcohol: 7 calories

13. This week’s project: Keep a daily journal of everything you eat.
Must be dated and every entry must have a time.
Include estimated servings per intake, what you ate, if it was boiled, baked, steamed, smoked, raw, etc.
How many calories and macronutrients (protein, fat, carbs) when applicable.
We will collect this journal in exactly one week.

14. Servings size: Healthy balance
Key notes: colorful plates- Make the rainbow
Familiarize yourself with the Food Pyramid

15. Breads, Cereal, Rice, and Pasta Group
Largest group
6-11 servings
Provide B vitamins, iron, fibber, magnesium, zinc, and folic acid.
Primary source for carbohydrates (body’s main fuel source)

16. Vegetables and Fruit 2-4 servings of Fruit 3-5 servings of Vegetables
Source of Potassium, Vit. C, Fiber, Folic Acid, etc.
3-5 servings of Vegetables
Source of folic acid, magnesium, zinc, fiber, Vit. C, B6, etc.
Low in sodium, fat, and calories

17. Dairy (Milk, Yogurt, Cheese)
Good sources of protein, phosphorus, niacin, iron, zinc, Vit. B6 and B12
2-3 servings

18. Fats, Oils, Sweets
Use sparingly- No set limit, try to use in moderation

19. Fiber Most Americans eat about 10-20 grams of fiber a day.
Should consume grams per day.
Comes from foods typically rich in complex carbs: fruits, veggies, whole gran, whole wheat, etc/
Soluble and Insoluble
Take in too much: beans the musical fruit

20. Insulin Dangers of too much sugar Fake sugars i.e. Aspartame
Insulin resistant
Insulin decrease
Fake sugars i.e. Aspartame
Effects on insulin and body’s feeling of hunger

21. Sodium Recommended Daily Allowance: 1,100-3,300 mg.
Common to intake 7,000 mg a day
Beware of altered sodiums: PG. 75

22. Alcohol and Smoking One drink of alcohol a day Tobacco:
Cigarette- 800x Carbon Monoxide
Cigar- 23x that of a cigarette

23. Water
8 glasses (oz)
DRINK MORE!!!
Beware of diuretics

24. 3-3 The Role of Vitamins and Minerals

25. Vitamins
Organic substances the body needs to help regulate and coordinate functions of the body.
Water Soluble- excreted from the body
Vit. B and C
Fat Soluble- store in body
Vit. A, D, K, E
RDA (Recommended Dietary Allowance)- an assumed percent for the average non-pregnant, adult.

26. Minerals
Inorganic substances essential for your body. Help the body from bones, teeth, and blood cells.
Regulate body’s fluids and aid in chemical reactions
Body cannot manufacture these

27. Supplements Most Americans are malnourished with Vitamins and Minerals
Most doctors recommend taking a multivitamin pill
Refer back to your Food Journal
Too few servings of Fruit and Veggies

28. Enriched and Fortified Foods
Foods that have vitamins and minerals added to them.
Fortified: product has added vitamins above what it naturally had.
Enriched: Vit. Or min’s are added after nutrients have been removed during processing.

29. 3-4 The Diet Dilemma

30. Read it yourself!!
PG’s: 84- top of 86
Diet Project

31. Eating Disorders
Anorexia: Self-induced starvation resulting in extreme weight loss and characterized by an intense fear of gaining weight or becoming fat.
Bulimia: pattern of binge eating followed by self- induced vomiting or laxative abuse
Chronic overeating- more common