1. Nutrition and Wellness Fall 2009 ** Attached Vocab List and notes
The Nutrients
Nutrition and Wellness
Fall 2009
** Attached Vocab List and notes

2. What are they?
Nutrients: are chemical substances from food, which the body uses to function properly.
Your blood stream absorbs nutrients after consumption.

3. Carbohydrates Proteins Fats Minerals Vitamins Water
The Nutrients
Carbohydrates Proteins Fats Minerals Vitamins Water

4. Why do we need to know about them?
Each nutrient performs a special function in the body.
You get different nutrients from different foods.
Need to learn how to eat a variety of foods to get all nutrients.

5. Carbohydrates.

6. Carbs in a Nut Shell! Major source of energy Most come from plants
3 kinds of carbs:
Sugars
Starches
Fiber

7. Simple Carbohydrates Sugar! Found in milk, fruit, candy, and cookies.
Your body can use some right away for energy….stores excess sugars to later use.
IMPORTANT! This is why too much sugar can cause weight gain…storage=excess body

8. Complex Carbs - Starch Starches and Fiber
Cereals, bread, rice, pasta, and starchy vegetables (potatoes for example) all contain starch.
You body has to convert these items into simple sugars before digestion.
Nutrition experts say that people should get more than ½ of their daily calories from complex carbs!

9. Complex Carbs - Fiber Body cannot digest fiber Needed in your diet!
Provides “roughage” that stimulates the normal activity of your intestines.
Fiber moves food through your body!

10. Some EXCESS info… Extra carbs are stored as glycogen.
Glycogen is stored in your body for times when you need a quick burst of energy
Excess carbs that are not stored as glycogen then turn into fat
You need to eat carbs EVERYDAY! A diet low in carbs will not provide you with the energy that you need!

11. Assignment
Worksheets 9, 10, and 11!

12. Proteins

13. Proteins in a Nut Shell!
Proteins: nutrient found in every cell in your body.
Needed for: growth, maintenance, and repair of body tissues
Made up of amino acids

14. More info! Body uses proteins to produce enzymes and hormones
Help maintain chemical balance in body
Builds antibodies to fight infection

15. How much protein do I need?
Need extra when you are recovering from an injury or illness
Need extra when you are growing
Without enough protein growth is stunted!
As you leave growth spurts you will need less protein
Never outgrow the need for protein!!

16. Complete Protein
Complete Protein: supply all the amino acids your body needs.
Usually found in foods that come from animals.
Meat
Poultry
Fish
Milk
Cheese
Eggs

17. Use a combo of foods to complete amino acids
Incomplete Proteins
Incomplete proteins: contain some but NOT all of the amino acids your body needs.
Usually found in plant sources.
Dried beans
Peas
Nuts
Use a combo of foods to complete amino acids
EX. Pasta with cheese

18. Also read vegetarian article and do assignment attached.
Worksheets 12 and 13
Also read vegetarian article and do assignment attached.
Vegetarian Article

19. Fats Fats are concentrated sources of food energy.
Belong to a larger group called lipids (includes fats and oils)
Provide twice as much energy per unit of weight as carbs and proteins
Stored not only for energy but also for insulation and protection

20. Fats Continued…. All lipids contain Fatty Acids.
Fatty acids- Chemical chains that contain, carbon, hydrogen, and oxygen atoms.
Different types of fatty acids contain different amounts of hydrogen atoms.
Saturated Fatty Acids
Unsaturated Fatty Acids

22. Saturated Fats The “Bad Fats Brothers”
Solid at room temperature.
Usually food from an animal source. (meat, cheese, ect.)
Take a look at common foods and the amount of fat in them!!!

23. Unsaturated Fats “The Better Fats Sisters”
Liquid at room temperature.
Mostly food from plant sources.
Unsaturated because doesn’t have as many hydrogen atoms as it can possibly hold
Monounsaturated fats =missing 1 hydrogens
Polyunsaturated fats= missing 2 or more hydrogens

24. More Info about Fats
Hydrogenation- adds hydrogen atoms to unsaturated fatty acids.
This process turns the liquid oils into more highly saturated solid fats.
This creates Trans Fatty Acids (Trans Fat)
These are fatty acids with odd molecular shapes.
Usually found in shortening and margarine.
What products would contain a lot of trans fat?

25. Cholesterol
Cholesterol – Fatlike substance found in every cell in the body.
Serves several important functions:
Part of skin tissue
Aids in transportation of fatty acids in the body
Helps produce hormones
2 Types: Dietary, and Blood Cholesterol
Dietary = food of animal origins
Blood cholesterol circulates through your body in the bloodstream
High levels of Blood cholesterol can be dangerous!

26. Deficiencies and Excesses
Deficiencies are very rare in the US.
Excesses are VERY Common in the US!!
Leads to being overweight
Which then leads to numerous health problems!

27. The Minerals
Minerals- Inorganic substances that make up 4% of your body weight.
Become part of the bones, soft tissue, and body fluids.
Body needs at least 21 minerals for good health

29. Macrominerals
Minerals needed in the diet in amounts of 100 or more milligrams each day
Calcium
Phosphorus
Magnesium
Sodium
Potassium
Chlorine

30. Calcium The body’s most common nutrient
Mostly found in bones and teeth
Calcium helps make bones stronger
Also helps with blood clotting and keeps heart and nerves functioning properly
Milk and milk products provide the best sources of calcium
Supplements may be used but experts recommend getting calcium intake through food is best.

31. Calcium Deficiency
Osteoporosis- when bones are weakened from the lack of calcium intake and become porous and brittle.
Afflicts millions in the US.
Women are most commonly affected because they have less bone mass then men

32. Phosphorus 2nd most common nutrient in the body
Works with calcium to give strength to the bones
Helps build bones and teeth, aids the body in storing and releasing energy, helps the body use other nutrients
Found in meat, poultry, eggs, milk, and soda
An excess can pull calcium from the bones causing problems

33. Magnesium
Helps the body use proteins, fats, and carbohydrates to produce energy
Helps regulate temperature and keeps nervous system functioning properly
Helps muscles contract
Whole grains, nuts, beans, meat, and dark leafy vegetables supply magnesium
Magnesium deficiencies often occur in alchoholics, because of low functioning kidneys

34. Sodium, Chloride, and Potassium
These minerals work as a “team”
Most of these minerals are found in blood plasma, and other fluids outside the cells.
They work together to control osmosis.
Osmosis- process whereby fluids flow in and out of the cells through the cell walls.
**Write in vocab list!!

35. Deficiencies and Excesses
Sodium and chloride deficiencies are rare
Potassium deficiencies are quite common, but symptoms are not always seen. Cramping is a common symptom of deficiencies.
Excesses of sodium can lead to hypertension or high blood pressure

36. The Trace Elements
The body contains very small amounts of trace elements. Some are very import for good health but most Americans don’t have a problem getting enough.
Iron
Zinc
Iodine
Fluorine

37. Iron Body contains about 4g of Iron Usually in the blood
Combines with protein to form Hemoglobin
Takes oxygen from the lungs and carries it to cells throughout the body
Women and young babies most commonly suffer from Iron deficiencies -- Anemia
Found in liver, meat, and egg yolks, leafy green vegetables, legumes, and enriched grains

38. Zinc Helps enzymes perform their functions.
Helps wounds heal and aids the functioning of the immune system
Helps with the development and growth of children
Deficiencies can lead to poor night vision, poor wound healing, impaired taste. Can be overdosed.
Meat, poultry, seafood, legumes, and whole grains are a good source of zinc.

39. Iodine
The thyroid gland stores 1/3 of the body’s iodine – helps regulate the rate at which the body uses energy
If a diet does not contain enough iodine can lead to goiters.
Needed also for development, may lead to mental retardation of infants if there is a deficiency
Seafood, seaweed, and iodized salt are good sources of iodine.

40. Goiter picture

41. Fluorine Found mostly in the bones and teeth
Commonly eaten foods contain little fluorine
Found mostly in toothpaste, and naturally in water in some geographical areas.

42. Assignment
Worksheet 21 and Twister 15

43. Vitamins Vitamins- Complex organic substances.
Need them in small amounts for normal growth, maintenance, and reproduction.
Your body does not usually produce the vitamins that you need, so you must get them through your diet to maintain your health.
2 main types of vitamins are:
Fat-Soluble vitamins
Water-Soluble vitamins

45. The 2 Types of Vitamins Fat-Soluble: Dissolve in Fats
Carried by the fats in foods and can be stored in the fatty tissues of the body.
Can build up and may reach dangerous levels in the body.
Water-Soluble: Dissolve in water.
Body does not store them.
Excesses are released in your urine.
Still may be harmful to consume too many vitamins!!!!!
May lead to Toxicity 0r poisoning

46. Vitamin A Fat – Soluble vitamin
Used to make a chemical compound the eyes need to adapt to darkness.
Promotes normal growth of bones and teeth.
Vitamin A aids in the health of skin.
Found in: liver, egg yolk, whole milk, fortified dairy products, butter, fish oils, and dark colored vegetables.

47. Excesses and Deficiencies
Rare to have and excess, but taking too many vitamin supplements may lead to fatigue, headaches, nausea, and vomiting.
Too little Vitamin A can lead to night blindness.
Night blindness is a reduced ability to see in dim light.

48. Vitamin D
Promotes growth and proper mineralization of bones and teeth.
Is a “team” with calcium and phosphorus
Found in eggs, liver, and fatty fish, also fortified in most milk, cereals, and margarine.
Body can also produce Vitamin D when exposed to sunlight
Some actually call Vitamin D the “Sunshine Vitamin”

49. Deficiencies and Excesses
If the body doesn’t get enough Vitamin D the body may not be able to use calcium, and phosphorus as it should.
Children with a Vitamin D deficiency may develop Rickets.
Rickets includes crooked legs and odd shaped breast bones
The body will store extra Vitamin D and if allowed to build up over time then could cause problems to kidneys, lungs, and damage bones

51. Vitamin E Mostly known as Dietary Antioxidant.
Substance in foods that significantly reduces the harmful effects of oxygen on normal body functions.
Acts as a barrier for mucous membranes.
Found easily in everyday food consumption. Usually found in fats, oils, whole grain bread, cereals, liver, eggs, whole milk, dairy foods, and leafy green vegetables.
Not many people are at a risk for deficiencies. There is a chance that premature babies may not have developed enough and my have problems.
Excesses are rare, but people that use too many supplements may have a higher risk of hemorrhaging.

52. Vitamin K The blood-Clotting Vitamin
Bacteria in the intestinal tract can make vitamin K
Leafy green vegetables, cauliflower, vegetables, organ meats, and egg yolks.
Deficiencies and excesses are not common.

53. Vitamin C Water – soluble vitamin Ascorbic acid
Formation and maintenance of collagen (part of connective tissue)
Helps the body fight infections
Found in fresh fruits and vegetables
Need a daily supply because excesses are washed out through system
Deficiencies may lead to scurvy – weakness, bleeding gums, tooth loss, and internal bleeding

54. B-Complex Vitamins
Thiamin, Riboflavin, Niacin, B6, Folate, Vitamin B12, Pantothenic Acid, and Biotin.
All are water – soluble
All work as a team to perform specific jobs in the body.

55. Water The body must have water to function.
People can only live about 2 days without water
Between 50 and 75% of your body is made of water
Aids in digestion and cell growth, and maintenance
Water lubricates the joints and body cells

56. Water Intake Take your weight…divide that by 2
That is how many ounces of water you need each day
People who are ill need to drink more water and if you are sweating or in the sun you need more water.

57. ASSIGNMENT
Worksheets 20, 27, 36

58. The End!!!!