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2. FALSE—plant foods do NOT contain cholesterol.
ANSWERS
TRUE
FALSE—plant foods do NOT contain cholesterol.
FALSE—fiber enables food to move through the intestines smoothly and efficiently
FALSE—your body can’t produce all vitamins and minerals so you need to eat them in your diet
FALSE—choosing the right kind of snacks can provide energy and nutrients
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3. Contents Chapter 7 Section 1 Carbohydrates, Fats, and Proteins
Nutrition for Life
Contents
Section 1 Carbohydrates, Fats, and Proteins
Section 2 Vitamins, Minerals, and Water
Section 3 Meeting Your Nutritional Needs
Section 4 Choosing a Healthful Diet
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4. Nutrition: Nutrients: Chapter 7 VOCAB: the science or study of food
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
VOCAB:
Nutrition:
the science or study of food
the ways the body uses food
Nutrients:
provide energy
form body tissues
necessary for life and growth.
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5. Calories: the amount of energy in food
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
VOCAB:
Calories: the amount of energy in food
Metabolism: breaking down food to create energy.
All chemical processes in your body that keep you alive and active.
Requires energy from carbohydrates, fats, and proteins
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6. 6 Classes of Nutrients: (we will review 3 today)
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
6 Classes of Nutrients: (we will review 3 today)
1.Carbohydrates (4 cal/gm):
give you energy
includes sugars, starches, and fiber
FYI: Alcohol has 7 calories / gram
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7. a. Sugars (the simplest form of carbohydrate)
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
Carbohydrates (4 Types)
a. Sugars (the simplest form of carbohydrate)
Metabolized very quickly (quick energy source)
Not sustained for very long (minutes)
b. Starches (complex molecular chains, made up of simple sugars)
Metabolized very slowly (long-term energy source)
Sustained for long time (hours)
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8. d. Glycogen (stored in muscle)
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
Carbohydrates (4 Types)
c. Fiber
No calories
cannot be digested (provides “bulk” for your digestive system)
important to keep your digestive system healthy
d. Glycogen (stored in muscle)
Used as an immediate energy source
Only lasts for about 1 minute
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10. Nutrients (continued)
2.Proteins (4 cal/gm):
Build and repair hair, skin, nails and muscles.
Needed to make hormones & enzymes
How much do you need???
To figure out your needs, simply multiply your weight in pounds by one of the following:
0.4 (Sedentary)
(Active)
(Growing athlete, or someone who is trying to build muscle mass)

11. Chapter 7 Proteins: Build and repair hair, skin, nails and muscles.
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
Proteins:
Build and repair hair, skin, nails and muscles.
Needed to make hormones & enzymes
How much do you need???
To figure out your needs, simply multiply your weight in pounds by one of the following:
0.4 (Sedentary)
(Active)
(Growing athlete, or someone who is trying to build muscle mass)
(Nancy Clark's Sports Nutrition Guidebook)
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12. Proteins are made up of Amino Acids
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
Proteins are made up of Amino Acids
Essential amino acids: 9 amino acids that the body cannot produce on its own
Non-Essential amino acids: 11 amino acids that the body produces on its own
Complete proteins: contain all or most of the essential AA’s
Incomplete proteins: have few essential AA’s
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13. Nutrient #3 3.Fats (9 cal/gm):
the main form of energy storage in the body

14. Fats: the good, the bad, and the ugly…
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
Fats: the good, the bad, and the ugly…
The good: the body’s main form of long-term energy storage
The bad:
Saturated fats
associated with high cholesterol levels and increased risk of heart disease.
solid at room temperature
ex: animal fats (meats, cheese, butter, etc)
Unsaturated fats
“healthier” fats
liquid at room temperature
ex: plant-based oils, fish, margarine, etc.
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15. Chapter 7 Fats (continued): The ugly TRANS FAT:
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
Fats (continued):
The ugly
TRANS FAT:
Unsaturated fat that has been converted into saturated fat (hydrogenation)
Usually solid at room temperature
Added to processed foods because of it’s taste & texture
Extremely unhealthy, because T.F. raises LDL levels in blood (low-density lipoproteins)
Found in many fried fast foods, Donuts, etc.
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16. Chapter 7 Fats (continued): The ugly CHOLESTEROL:
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
Fats (continued):
The ugly
CHOLESTEROL:
Where does it come from?
manufactured within your body (family history)
contained in the foods you eat (animal-based foods: meat, eggs, dairy)
Cholesterol is necessary for certain essential functions in the body (cell membranes, hormones, etc)
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18. Chapter 7 Fats (cholesterol) LIPOPROTEINS:
Section 1 Carbohydrates, Fats, and Proteins
Chapter 7
Fats (cholesterol)
LIPOPROTEINS:
LDL (Low-Density Lipoprotein)
BAD type of cholesterol
Associated with atherosclerosis
Increased risk of cardiovascular disease
HDL (High-Density Lipoprotein)
GOOD type of cholesterol
Reduces LDL problems
Made within your body (by exercising)
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22. Vitamins, Minerals, and Water
Chapter 7
Section 2
Vitamins, Minerals, and Water
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23. Chapter 7 4. Vitamins needed for overall health and cell growth
Section 2 Vitamins, Minerals, and Water
Chapter 7
4. Vitamins
needed for overall health and cell growth
Fat-soluble vitamins dissolve in fat.
can be stored in fat tissue and remain in the body for a long time.
Toxicity is possible
Water-soluble vitamins dissolve in water.
They are not stored in the body
Excess is excreted in urine
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26. Chapter 7 5. Minerals essential to maintain good health.
Section 2 Vitamins, Minerals, and Water
Chapter 7
5. Minerals
essential to maintain good health.
Most people eat too much sodium.
Most teens do not eat enough calcium.
found in green, leafy vegetables and in calcium-fortified foods.
Iron-deficiency is a worldwide problem that causes anemia.
Red meats are rich in iron.
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28. Section 2 Vitamins, Minerals, and Water
Chapter 7
6. Water
essential for almost every body function that keeps you alive.
About 60% of your body is water.
you should take in at least 8 cups/64 oz of water each day (more in hot or dry climates, or when exercising).
MILD dehydration can interfere with mental and physical performance (<2% body weight lost through sweat).
SEVERE dehydration can have very serious consequences, including death.
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30. Meeting Your Nutritional Needs
Chapter 7
Section 3
Meeting Your Nutritional Needs
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31. How Much of Each Nutrient?
Section 3 Meeting Your Nutritional Needs
Chapter 7
How Much of Each Nutrient?
Recommended Dietary Allowances (RDAs): the recommended nutrient intakes that will meet the needs of most healthy people.
RDAs are general guidelines, not exact requirements.
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32. Understanding Food Labels
Section 3 Meeting Your Nutritional Needs
Chapter 7
Understanding Food Labels
Serving Size:
Nutrition labels show the size of a single serving.
All other values on the label are in reference to this serving size.
Calories:
Nutrition labels must list:
total calories
calories from fat
calories from saturated fat
Daily Values (DVs):
recommended daily amounts of nutrients.
The “% DV” tells the amount of the nutrient in a serving, relative to the total recommended daily amount for a 2000-Calorie diet.
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33. Chapter 7 Understanding Other Terms on Food Packaging
Section 3 Meeting Your Nutritional Needs
Chapter 7
Understanding Other Terms on Food Packaging
Food labels list ingredients in order of weight.
Food labels also typically list the following (per serving):
Cholesterol
Sugars
Sodium
Protein
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35. United States Department of Agriculture
Section 3 Meeting Your Nutritional Needs
Chapter 7
United States Department of Agriculture
Mission Statement: We provide leadership on food, agriculture, natural resources, and related issues based on sound public policy, the best available science, and efficient management.
USDA creates visual aides to educate (food guide pyramid, etc)
The Food Pyramid: Its History, Purpose & Effectiveness
A brief history of USDA Food Guides
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40. Dietary Guidelines for Americans
Section 3 Meeting Your Nutritional Needs
Chapter 7
Dietary Guidelines for Americans
Dietary Guidelines for Americans: A set of diet and lifestyle recommendations to improve health in the United States.
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41. Choosing a Healthful Diet
Chapter 7
Section 4
Choosing a Healthful Diet
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42. Simple Steps to a More Healthful Diet
Chapter 7
Section 4 Choosing a Healthful Diet
Simple Steps to a More Healthful Diet
Nutrient density: nutrient content in a food compared with the amount of calories.
Low nutrient density food = junk food.
Eating junk food occasionally is OK, but you should aim for balance and moderation.
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43. Simple Steps to a More Healthful Diet
Chapter 7
Section 4 Choosing a Healthful Diet
Simple Steps to a More Healthful Diet
Food prepared at home often has less fat and sodium than food from fast-food restaurants.
Snack on healthier foods (high nutrient density).
If you do eat snacks low in nutrient density, balance them out with healthy meals.
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44. Nutrition Throughout Life (infants & toddlers)
Chapter 7
Section 4 Choosing a Healthful Diet
Nutrition Throughout Life (infants & toddlers)
Infants who are fed breast milk or formula get the right mix of nutrients, calories, and other substances necessary for growth and protection from infection.
An infant’s diet is high in fat to provide energy for rapid growth and brain development.
The nutritional needs of children over 2 can be met by following the Food Guide Pyramid, but with smaller serving sizes.
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45. Nutrition Throughout Life (teens)
Chapter 7
Section 4 Choosing a Healthful Diet
Nutrition Throughout Life (teens)
Teens should make sure to meet nutrient needs without exceeding energy needs.
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46. Special Dietary Needs (athletes)
Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs (athletes)
Athletes must drink lots of fluids to avoid dehydration.
Athletes need a diet high in carbohydrates (extra energy)
Most athletes do not need extra protein in their diets.
So how much protein do athletes need? To figure out your needs, simply multiply your weight in pounds by one of the following:
Sedentary 0.4
Active
Growing athlete
Someone who is trying to build muscle mass
(taken from Nancy Clark's Sports Nutrition Guidebook)
For a 150 pound male triathlete: 0.6g/day X 150 = 90 grams of protein/day.
For a 115 pound female high school track runner: 0.7g/day X 115 = 80.5 grams of protein/day.
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47. Special Dietary Needs (athletes & supplements)
Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs (athletes & supplements)
Follow these principles for peak performance:
Intense physical training
(breaks down muscle tissue)
Eat enough calories and nutrient-dense foods
(feeds a tired body)
Get adequate sleep
(regenerates and rebuilds the body)
Never use supplements as a short cut for skipping the above steps.
Most athletes do not need dietary supplements to improve performance.
Some supplements can be very dangerous.
If you take a dietary supplement, do not exceed the Tolerable Upper Intake Limit for any nutrient.
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48. Special Dietary Needs (pregnant)
Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs (pregnant)
Pregnant women need:
up to an additional 450 Calories per day.
additional protein
B vitamins
folate
iron
zinc
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49. Special Dietary Needs (sick or chronic illness)
Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs (sick or chronic illness)
If you have a cold, flu, or other mild illness, drink plenty of fluids.
If you have a chronic or long-term illness, you must make sure your diet gives you enough energy and the proper nutrients to fight the illness.
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50. Choosing a Vegetarian Diet
Chapter 7
Section 4 Choosing a Healthful Diet
Choosing a Vegetarian Diet
Vegetarian diet: few or no animal products are eaten.
Most vegetarians get all the proteins they need from the small amounts of animal products they eat.
Vegans: vegetarians that eat no animal products in any form.
Vegans must eat from a variety of plant sources to get all the essential amino acids and other important nutrients.
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