Introduction to Nutrition

What is Nutrition?Study of how our bodies uses food.

Nutrients are food that your body needs to function.Some nutrients can be made by bodyOther nutrients must be consumed

Diet- pattern of eating

Why Do We Eat?1. Meet nutritional needs.

2. Satisfy appetite.

3. Supply the body with energy.

What is hunger?

What is appetite?

Influence on Food5 factors influence choice on food

1. Personal Preferences

2. Cultural Background

3. Time & Convenience

4. Friends

5. Media

NutrientsSubstances that the body needs to regulate

bodily functions, promote growth, repair body tissues, and obtain energy

1.Carbohydrates2.Fats3.Proteins

4.Vitamins5.Minerals6.Water

Foods Supply EnergyMetabolism- body breaks down food to release

energy.

Calories- amount of energy released.

200 Calories

375 Calories

375 Calories 375

Calories

180 Calories

110 Calories 90

Calories

CarbohydratesMade of carbon, hydrogen, oxygen

Recommend 45-64% of daily intake be from Carbs.Complex Carbs- try for whole grain

Carbohydrates Simple Carbs

Aka “Sugars” Occur naturally in fruits,

milk, vegetables Glucose is major provider

of energy

Complex Carbs Sugars linked together

2 types of complex carbs Starches

Broken into sugars Fiber

Not absorbed into bloodHelps prevent

constipationLower colon cancer riskLower Heart Disease

FatsMade of carbon, hydrogen, and oxygen in

different proportions.

Recommend 20-30% of daily intake from fats.

Functions:Supply energyForm cellsMaintain body temperatureProtect nerves

FatsUnsaturated Fats

Usually liquid at room temperature.

Vegetable oil, nuts, seeds

Increase HDL

Two categories Monounsaturated Polyunsaturated

Can help fight heart disease

Saturated Fats

Solid at room temperature.

Limit to 10% of calories

Increase LDL

Animal fat Lard and dairy products Too much lead to heart

disease

FatsCholesterol

fatlike substance that is found only in animal products.

Trans fatmanufacturers add hydrogen

to the fat molecules in vegetable oils

ProteinMade of nitrogen, oxygen, hydrogen, carbon

Functions:Energy supplyGrowth & repair

Daily recommendation is 10-35%.

ProteinComplete Protein

From Animals Meat, fish

Contain all 9 essential amino acids

Incomplete Protein From Plants

Beans

Lacks one or more of essential amino acids

• Made from amino acids• Body needs 20 amino acids• Your body makes 11• Must consume 9 (essential amino

acids)

NutrientsVitamins, Minerals, & Water

What are Vitamins?

Made by living things, are required only in small amounts, and that assist many chemical reactions in the body

Some vitamins your body makes

Others must be consumed

Two categories of vitamins

VitaminsFat-Soluble Vitamins Water Soluble Vitamins

A, D, E, K

Vegetable oils, eggs, vegetables

Can be stored in body

B, C

Fruits and vegetables

Cannot be stored in body

Antioxidants- protect cells from aging process.

- Vitamins C and E

Vitamins

A Liver, eggs Maintains healthy skin

D Milk, sun Maintains bones

E Whole Grains Maintenance of RBC

K Green, leafy vegetables

Blood clotting

What are Minerals?Nutrients that occur naturally in rocks and soil

Only required in small amounts

Need 7 minerals in significant amountsPotassium - CalciumMagnesium - SodiumPhosphorus - SulfurChlorine

Major MineralsCalcium Sodium

Blood clotting

Function & Maintenance of bones

Milk, dairy, broccoli, tofu.

Table salt, canned soup, frozen pizza

Important for water balance

Too much can cause high blood pressure

Water65% of your body is water.

Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in a water solution.

Water Helps maintain

homeostasis steady state inside your

body

Become overheated, you sweat

Helps prevent dehydration Females 8 cups of water Males 10 cups of water

Water Vs. Sports Drink 2 cups of fluid before

exercise

Do not need sports drink if 60 minutes or less

Dietary Guidelines for Americans

Provide information on how to make smart food choices

Balance food intake with physical activity

Get the most nutrition out of the calories you consumeChoose Nutrient-dense foods

Handle food safely

Dietary Guidelines