1. Nutrition
A lifelong pursuit

2. Key terms to know
NUTRITION~ study of nutrients and how the body uses them
NUTRIENTS~ life sustaining chemical compounds in food; released as food breaks down
MALNUTRITION~ faulty or inadequate nutrition

3. Calories
Calories Measure energy supplied by food and energy used by the body.
Energy comes from 3 nutrients
Carbohydrates
Proteins
Fats
Nutrient Density: is a way of comparing the amount of energy or calories supplied by a food with the nutrients its provides.

4. 6 Main Nutrients
Carbohydrates- provides the body’s main source of energy
Fats-provided a concentrated source of stored energy as well as insulation for the body
Vitamins-help regulate many vital processes
Proteins-help build, repair and maintain body tissues Minerals-help the body work properly Water- participates in chemical reactions in the body and helps transport materials to and from cells

5. Carbohydrates are the bodies chief source of energy
1 gram of carbohydrate=4 calories
Simple carbohydrates
Complex carbohydrates
Carbohydrates rich in fiber may help prevent cancer (adults need grams of fiber daily)
Simple carbs include mono and di saccharides
Complex carbs include polysachharides

6. Sources of carbs Simple carbs -sugars -syrups -candies -jams -jellies
-pastries
-dried fruits
Complex carbs
-cereal grains
-legumes
-pasta products
-breads
-crackers

7. Fiber Plant materials that your body cannot digest.
Grains, dry beans, peas, vegetables
Helps maintain a healthy digestive system
Can also help reduce the risk of cancer and heart disease
How Much do you need?
If you are under 18: Just add 5 to your age (grams) ex: 12+5= 17 grams

8. Fats Fats belong to a larger group of compounds called lipids
Lipids includes both fats and oils
1 gram of fat=9 calories
Cholesterol is a fatlike substance found in every cell in the body-it is also found in skin tissue and helps produce hormones
Your body makes all of the cholesterol that it needs-you do not need it in your diet!
Cholesterol only occurs in products of animal origin

9. Functions and Sources Body stores energy as fat
Fat protects internal organs
Insulates the body from shock and temperature changes
Help transport fat soluble vitamins
High fat foods include
-butter
-margarine
-most salad dressings
-oils
-vegetable shortenings
-egg yolks
-meats
-avocados

10. Protein found in every body cell 1 gram of protein=4 calories
Proteins are made up of small units called Amino Acids
There are 22 amino acids, 9 of these are called Essential Amino Acids
You must get the essential amino acids from the foods that you eat
The other amino acids are nonessential-your body produces what it needs

11. Types of proteins
Complete Proteins- contain all 9 essential amino acids in sufficient amounts. Complete proteins will support growth and normal maintenance of body tissues (animals foods contain complete proteins)
Partially Complete Proteins- contains all 9 essential amino acids, but they have a limited amount of 1 or more if these amino acids
Incomplete proteins- missing 1 or more of the essential amino acids

12. Functions and Sources
Functions
Sources
Provide amino acids which your body needs for growth
Regulation of bodily processes, such as fluid balance in cells
Many factors affect a persons need for proteins- age, body size, quality of proteins and physical state
Important sources-lean red meats, poultry, fish, milk, milk products and eggs
Other sources-dried beans, peas and nuts

13. Protein Deficiencies
Extreme protein deficiency can result in Kwashiorkor, a condition including
-discolored skin
-stunted growth
-body sores
-bulging abdomen
-listlessness
-mental retardation

14. Vitamins complex organic substances Needed in small amounts
Body does not produce enough, so we need to eat them
Vitamins are either fat soluble or water soluble
Fat soluble=vitamins A,D,E,K
Water soluble=Vitamin C and B complex

15. Minerals Inorganic substances Make up 4% of your body weight
Need at least 21 minerals for good health
Body needs minerals to build bones, soft tissues, and other compounds
Help regulate body processes
Macrominerals=calcium, phosphorus, magnesium, sodium, potassium, chlorine
Trace elements(microminerals)=iron, zinc, fluorine
Both are equally important for good health

16. Water Body must have water to function
Can only live a few days without it
50%-75% of your body weight is water
Your body takes the water it needs from the foods you eat and what you drink
54% comes from drinks-water, milk, clear soups, coffee, tea, fruit juice
37% comes from food
9% comes as a by- product of metabolism

17. Eating a wide variety of nutritious food is the best source of all nutrients.