1. Nutrition Outline 9 th /10 th Grade Health Class

2. Nutrition NUTRITION – Process by which the body takes in food. NUTRITION – Process by which the body takes in food. NUTRIENTS – substances in food that your body needs to grow & repair. NUTRIENTS – substances in food that your body needs to grow & repair. CALORIE (kilocalorie) – units of heat that measure the energy value of food CALORIE (kilocalorie) – units of heat that measure the energy value of food HUNGER – (unlearned) protects from starvation HUNGER – (unlearned) protects from starvation APPETITE – is a desire, rather than a need to eat APPETITE – is a desire, rather than a need to eat

3. Protein 4 calories/gram 15% of your diet 4 calories/gram 15% of your diet Help to build and maintain cells Help to build and maintain cells Composed of Amino Acids Composed of Amino Acids Complete – contains all 9 essentials AA (fish) Complete – contains all 9 essentials AA (fish) Incomplete – contains some AA (beans) Incomplete – contains some AA (beans) Complementary – combining to form a compete protein. Complementary – combining to form a compete protein. Vegetarian – Does not eat meat – Types – Vegans etc Vegetarian – Does not eat meat – Types – Vegans etc Protein Problems (too much) – Heart Disease, overweight, kidney problems Protein Problems (too much) – Heart Disease, overweight, kidney problems

4. Carbohydrates 4 calories/gram 55-60% of your diet 4 calories/gram 55-60% of your diet Provides energy for the body Provides energy for the body Types: 1) Simple – Sugars (fructose) 2) Complex – Starches in whole grains 2) Complex – Starches in whole grains Body converts all carbs to glucose, a simple sugar that is the body’s main source of energy. glycogen Glucose is stored as glycogen in the liver and muscles.

5. Fiber Indigestible complex carbohydrate found in vegetables, fruits and whole grains (bran cereals, oatmeal, beans etc. Indigestible complex carbohydrate found in vegetables, fruits and whole grains (bran cereals, oatmeal, beans etc. Helps move waste through digestive system and helps prevent intestinal problems (constipation) Helps move waste through digestive system and helps prevent intestinal problems (constipation) Goal: 20-30 grams of fiber per day Goal: 20-30 grams of fiber per day

6. Fats 9 9 9 9 calories/gram. 30% 30% of diet (10% saturated)  Protects  Protects organs, insulates, transport of vitamins  Types:  Types: Saturated Saturated solid at room temp/ come from animals Unsaturated Unsaturated – liquid at room temp (oils) Trans fat – natural or created How to reduce fat – limit the saturated and trans fat and replace with polyunsaturated and monounsaturated Cholesterol Cholesterol – Waxy lipid-like substance that is loosely packed and can restrict blood flow in arteries HDL HDL – (Healthy) helps in the body (high density lipoprotein) LDL LDL – (Lousy) – builds up in arteries (Low density liporotien)

7. Vitamins  Antioxidant  Antioxidant – chemical compounds that protect the body from free radicals  Types:  Types: 1) Fat Soluble- Soluble- absorbed, stored and transported in fat Vitamin A, D, E and K 2) Water Soluble Soluble – dissolve in water and need to be replenished regularly. Enrichment / Fortification/ Nutritional/ Preserve / Preparation / Look / Taste

8. Minerals  Substances  Substances that the body can not make but are needed for healthy body  Calcium  Calcium – need for healthy bone & teeth  Osteoporosis  Osteoporosis – brittle bone disease  Iron-  Iron- helps blood hemoglobin transport oxygen  Anemia  Anemia – Deficiency of RBC / Hemoglobin  Potassium –  Potassium – maintains fluid/electrolytes balance  Sodium  Sodium – regulates blood and body tissues  Hypertension  Hypertension – High Blood Pressure

9. Water Essential for life. 55-75% of body made up of water. 2 -3 liter a day (6-8 glasses a day) Dehydration Dehydration / Illness, activity / Kidney /Death Dehydration conditions: 1) Heat Cramps Cramps – muscular contractions 2) Heat Exhaustion Exhaustion – paleness, dizziness 3) 3) Heat Stroke Stroke – extremely high temperature Very dangerous, Need fluids