1. Nutrition and Your Health
Chapter 5

2. Food in Your Life
Nutrients- Substances in food that your body needs to function both at rest and during exercise.
These include:
Carbohydrates
Fats
Minerals
Proteins
Vitamins
Water

3. Your Body’s Physical Needs
Hunger: A natural drive that protects you from starvation
Satiation: The body’s way of telling you that you are feeling full.
Appetite: A desire, rather than a need, that our body wants to eat.

4. Factors Affecting What We Eat
Family
Friends
Money
Time
Culture
Media
Feelings and Emotions
What are some examples?

5. Nutrients Carbohydrates: C + O + H Glucose: blood sugar
Glycogen: sugars in the liver and muscle
Fiber: helps digestion, most cannot be broken down in the gastrointestinal tract

6. Carbohydrates
Simple: found in fruits, vegetables and milk. Primary source of energy.
Complex: Potatoes, grains, rice, cereals and wheat. Broken down to make blood glucose and glycogen.

7. Nutrients
Proteins: building blocks for bone, tissue, cartilage, teeth, etc. Proteins are made from amino acids
Complete Proteins: foods which contain all the amino acids necessary for your complete diet
Eggs, milk, yogurt, soy and cheese
Incomplete Proteins: foods which contain an incomplete amount of amino acids
Legumes, nuts, grains and seeds

8. Nutrients Fats: known as lipids Lipids Fats: solid at room temperature
Oils: liquid at room temperature
Lipids are needed for:
Energy
Transport and storage of vitamins
Cell formation
Flavor
Insulation
Protection

9. Most are hard at room temperature
Saturated Fats
Characteristics
Most are hard at room temperature
Most significant factor in raising LDL cholesterol
Makes blood more likely to clot

10. Sources Animal Protein Tropical Oils Whole Dairy Sauces and gravies
Saturated Fats
Sources
Animal Protein
Tropical Oils
Whole Dairy
Sauces and gravies
Many desserts

11. Unsaturated Fats Usually liquid at room temperature.
Classified as mono or polyunsaturated fats.
Sources:
Oils
Peanuts
Seafood

12. Cholesterol Cholesterol is only found in animal based products.
Cholesterol is produced in the liver of animals, including humans. This is where heredity can play a role.
There are two types of cholesterol
Low Density Lipoproteins (bad)
High Density Lipoproteins (good)

13. Cholesterol LDL cholesterol
High levels can damage the linings of your blood vessels
You want to have lower levels of LDL cholesterol
Medicines are available to lower the level of LDL’s

14. Cholesterol HDL Cholesterol The GOOD CHOLESTEROL
High levels of HDL cholesterol are essential for good health
The only way you can raise HDL cholesterol is by increasing your amount of exercise.

15. Vitamins Vitamins act as catalysts in cellular function.
There are two types of vitamins
Water soluble: vitamins C, B, Niacin and Folic Acid
Fat soluble: Vitamins A, D, E & K

16. Vitamins
Steaming your food will reduce the loss of vitamins.

17. Minerals
Minerals are inorganic substances which act as catalysts in necessary bodily functions.
Examples of minerals
Calcium
Sodium
Chloride
Iron
Zinc
Fluoride

18. Water Water is essential for several body functions:
Regulating body blood production
Acting as a transport for waste from cells
Enables the absorption of nutrients
Assists in digestion
Necessary to perspire and maintain proper body temperature

19. R.D.A.
Recommended Daily Allowance

20. Food Pyramid http://mypyramid.gov/

21. Food Labels How do you read them? Refer to p. 224 in your text

23. Food Ingredients
Food Additives: substances added to food to produced a desired effect, including taste, caloric reduction and color.
Enriched Foods: nutrients are added back into the food after being lost in the processing cycle.

24. Food Ingredients
Fortification: adding nutrients that are already present, i.e. Vitamin D being added to milk.