1. WHAT IS NUTRITION?
‘The Science of Food’

2. NUTRIENTS
Need nutrients to regulate bodily functions, promote growth, repair body tissues, and energy.
Something that is necessary to eat, digest & absorbed, used by the body in some way.
6 Categories of Nutrients
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water

3. Definitions Metabolism Calories
Chemical process where body breaks down food to release energy.
Calories
Energy released when nutrients are broken down

4. CARBOHYDRATES
Need them for: Energy! Fuels the brain Burns Fat **4 calories/gram **45-55% of daily calories should be from Carbs

5. Simple Sugars
Glucose
6 carbon carb found in blood along with table sugar.
Small carbs molecules that are easily and quickly converted into Glucose.

6. Examples of Simple Sugars
Glucose- Blood Sugar
Lactose- Milk Sugar
Maltose- Grain Sugar (malt liquor/malted milk shakes)
Fructose- Fruit Sugar
Sucrose- Table Sugar (white/confectioner/brown)

7. Complex Carbs: Starches
Long chains of simple sugars stuck together
Beads on a necklace.
Complex carbs are broken down during digestion & then converted into glucose to be burned by the body.
Found in:
Plants (potatoes, grains, bread, rice, cereals, corn)
Complex carbs fill you up longer

8. When you eat too much…
Your body can burn off the excess glucose through exercise OR Store it as…
GLYCOGEN: in the muscle and liver…THEN…
FAT: only if the glycogen storages are full.
GLUCOSEGLYCOGENFAT

9. PROTEIN Nutrients that contain Nitrogen, Carbon, Hydrogen, and Oxygen.
Also serves as a source of Energy- BUILDING BLOCKS
About 17% of the body weight is protein

10. The most IMPORTANT role of Protein: Growth and Repair of Body’s Tissues.
Animal Sources: Meat, Milk, Eggs, etc…
Found in some Vegetables called LEGUMES: Beans, Peas, Nuts

11. Essential Amino Acids-Building Blocks to proteins
Long chains of smaller ‘links’ that are bound together chemically. Can be combined to make different types of proteins. Similar to letters of the alphabet
20 Different AA. (26 letters in the alphabet)
9 ESSENTIAL AMINO ACIDS- We must Eat the 9!
11 AAs are recycled.
Ex: When a red blood cell dies in our bodies, it disintegrates into amino acids that are re-used to make other things, like your nails.
If we recycle 11 of the 20, the other 9 must come from where??

12. INCOMPLETE AND COMPLETE PROTEIN
Animal Proteins: Contain all NINE Essential AA’s
Incomplete:
Plant sources such as beans because it lacks in one or more Essential AA
Vegans must be very careful. They need to mix & match their vegetables to make complete proteins.
Ex: If you don’t eat all 9 AA’s each day you can’t make certain proteins. It would be like not having the vowels in the alphabet for the day. What could you say, or read without vowels?

13. How our Body Uses Proteins:
Body must convert protein into GLUCOSE (only energy source our bodies can use)

14. Extra molecules are left over and are called KETONES
Protein molecules are broken apart then put back together to make Glucose.
Extra molecules are left over and are called KETONES
Ketones are produced when your body starts burning fat for energy instead of glucose.
Dangerously high levels of ketones can lead to diabetic coma or death
Can be harmful to liver and the kidneys.
High Protein Diets =BAD (Atkins)

15. If you stop eating (starvation) Where does your body get energy from?
Available GLUCOSE
Liver and Muscle to use GLYCOGEN
MUSCLE PROTEIN
FAMMINE
It takes to long to convert fat into glucose.
How do you burn fat?
It takes energy to break down fat… you have to EAT carbohydrates… and of course EXERCISE!

16. PROTEIN
Energy source:
4 Calories/gram
10-15% of daily diet

17. FATS (LIPIDS) Saturated Fat (Saturated /Full with Hydrogen)
Solid at room temperature
What foods are Solid at Room Temperature?
Meat
Butter
Bacon
Lard
ANIMAL SOURCES
Exception: Coconut Oil, Palm oil… from plants but are saturated.

18. UNSATURATED FATS Not full of Hydrogen
Monounsaturated- Missing one H
Olive oil, peanuts, canola oil
Polyunsaturated-Missing many H
Vegetable, Corn, safflower, soybean oil
LIQUID at Room Temperature
Vegetable sources
BEST Unsaturated FATS: C.O.P
(Corn, Olive, Peanut)

20. TRANS FATS
Adds Hydrogen to liquid vegetable oils to make them more solid.
Another name for trans fats is “partially hydrogenated oils." 
Increases shelf life

21. Found in:
Margarine, chips, commercially baked goods, Fried Foods
Raises your bad (LDL) cholesterol levels and lowers your good (HDL) cholesterol levels. 
Eating trans fats increases your risk of developing heart disease and stroke.  It’s also associated with a higher risk of developing type 2 diabetes.

22. WHY FATS? Supply the body with energy Forms your cells
Maintain body temperature
Protect nerves, organs, bones
Makes food taste good

23. FAT FACTS 9 Calories/gram No more than 30% of daily Calories
Substitutions.

24. Butter (1 tbsp)
1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil
Sour cream
Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fat-free sour cream

25. VITAMINS What is a Vitamin?
Vitamins are a class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth.
Classified by whether they dissolve in fat or water.

26. What is a Supplement? Define Deficiency.
An addition designed to complete, or make up a deficiency.
Define Deficiency.
The state of not having enough of a nutrient to maintain good health.

27. Define Fat Soluble Vitamin then fill out the table.
Vitamins that dissolve in Fat, most can be stored in fat tissue and remain in the body for a long time.

28. Keeps eyes & skin healthy, strong teeth and bones
Vitamin
What it does in the body
Major Sources A
Keeps eyes & skin healthy, strong teeth and bones
Milk, yellow & orange fruits & veggies, dark green leafy vegetables, eggs, cheese, butter D
Promotes absorption of calcium & phosphorous in the intestine: needed for strong bones and teeth
Fish oils, liver, egg yolk, salmon, butter, tuna, produced in the body by exposure of the skin to UV rays E
Protects cells from damage by chemically reactive oxygen (free radicals)
Vegetable oils, beans, peas, nuts, dark greens, whole grains K
Aids in blood clotting
Leafy vegetables (spinach, kale, broccoli) produced in the intestine by bacteria

29. Define Water Soluble Vitamin then fill out the table.
Eight B vitamins and Vitamin C. Not stored in the body very well.

30. Vitamin
What it does in the body
Major Sources C
Promotes healthy gums, & teeth; healing of wounds, acts as an antioxidant to protect cells
Citrus fruits, melons, strawberries, green vegetables
Thiamin B1
To produce energy from carbohydrates; helps the nervous system function properly
Pork, liver, peas, beans, whole grains and cereals, nuts, seeds
Niacin B3
Produce energy from carbohydrate, fat, and protein, needed for nervous system and healthy skin
Whole grains, meat, liver, broccoli, eggs, nuts, peas. B6
Needed for protein metabolism, production of hemoglobin (protein molecule in red blood cellsthat carries oxygen from the lungs to the body's tissues and returns carbon dioxide from the tissues to the lung in red blood cells)
Whole grains, liver, meat, fish, bananas, peas, beans, leafy green vegetables.
B12
Forming cells, healthy nervous system
Meat, liver, dairy, eggs
Folate
Helps prevent birth defetcts
Green vegetables, liver, whole grains, orange juice, beans, peas

31. The best way to get Vitamins is through FRUIT & VEGGIES… Raw and Fresh
The best way to get Vitamins is through FRUIT & VEGGIES… Raw and Fresh! Frozen Vegetables are also a good source because they are FLASH FROZEN to lock in the Vitamins.
How do you really know if your fruits and veggies are fresh?
The more colorful the Veggie/Fruit the MORE VITAMINS!

32. MINERALS The Purpose of Minerals Structural: To make up Bones & Teeth
CALCIUM-Milk, Dark Greens
Phosphorus- Animal Sources
Functional: Helps body perform activities (Muscles!)
Potassium- All food groups
Regulate: Hydration (Salt/Urine)

33. Electrolytes: minerals that dissolve in body fluid and carry ELECTRICAL CHARGES
Sodium-Na, Chlorine-Cl, Potassium-K
Help with Muscle Contraction (Heart Beat, Body Movement)
When you lose fluid- through Sweat, Blood, Urine: you are losing Electrolytes.
Sodium
SALT
Aids in Hypertension- Limit salt to control BP.

34. WATER ~60-70% of the body is WATER! The Most Important Nutrient!
On average the Body needs 6-8 cups per day because the body excretes about t he same amount through Urine each day
You can get H20 from food/drinks
Diuretics/Dehydration- Alcohol, Caffeine, Salt

35. Importance to the Body Transport- O2, hormones, Vitamins, Waste
Regulate- Body Temp through perspiration
Functional- Cells need H2O to function!

36. NON NUTRIENTS: FIBER & CHOLESTEROL

37. FIBER Form of a Carbohydrate that is NOT Digestible
Cleans out the Intestines
Stops Constipation
Decreases the risk of Colon (Large Intestine) Cancer
May decrease Heart Disease because Fiber combines with Cholesterol and takes it out of the body
Scrapes out chemicals in foods (preservatives, charred parts of meat)

38. Found in: Why Fiber? Fruit- Natural state with seeds/skin
Veggies- Celery, lettuce- stringy and skin
Grain- Whole Grain, oats, corn
Why Fiber?
Makes you feel full longer
Pushes out waste
Decreases disease

39. CHOLESTEROL Cholesterol is made in our liver Blood Cholesterol- Serum
Circulates in our blood, we make it.
FAT wrapped in Protein… AKA LIPOPROTEIN
HDL- High Density Lipoprotein- GOOD! Excretes Fat and Cholesterol
LDL- Low Density Lipoprotein- BAD! Stores Fat and Cholesterol!

40. Dietary Cholesterol- What we eat
Animal Sources
Egg yolks, Liver
Why do we need Cholesterol?
To make cell membranes, produce Vitamin D