Nutrition for Nutrition for Life: Life:

The food we eatThe food we eat

What is Nutrition?What is Nutrition?

NutritionNutrition is the science or study of food & the is the science or study of food & the way the body uses itway the body uses it

NutrientsNutrients are substances in food that provide are substances in food that provide energy, help form and maintain body tissues energy, help form and maintain body tissues and are essential for growth.and are essential for growth. 6 classes of Nutrients:6 classes of Nutrients:

* Carbohydrates* Carbohydrates * Fats* Fats* Proteins* Proteins * Vitamins* Vitamins* Minerals * Minerals * Water* Water

What is Nutrition What is Nutrition continued…continued…

Metabolism Metabolism is the sum of the chemical processes that is the sum of the chemical processes that take place in your body to keep you alive and active.take place in your body to keep you alive and active.

Metabolism requires energy from carbohydrates, fats, Metabolism requires energy from carbohydrates, fats, and proteins and is measured in calories.and proteins and is measured in calories. CarbohydratesCarbohydrates are energy-giving nutrients are energy-giving nutrients

that include sugars, starches, and fiber.that include sugars, starches, and fiber. FatsFats are the main form of energy storage in are the main form of energy storage in

the body.the body. ProteinsProteins are made of amino acids, which are made of amino acids, which

build and repair structures and regulate build and repair structures and regulate processes in theprocesses in the body.body.

Carbohydrates:Carbohydrates:are the bodies main source of energy-giving are the bodies main source of energy-giving

nutrients that include sugars, starches, and fiber.nutrients that include sugars, starches, and fiber.

There are two kinds of Carbohydrates:There are two kinds of Carbohydrates: Simple and Complex.Simple and Complex.

Simple Carbohydrates Simple Carbohydrates are made up are made up of single or double sugar molecules.of single or double sugar molecules. Sugars Sugars are the simplest form of are the simplest form of

carbohydrates. They include fruits, carbohydrates. They include fruits, vegetables, and milk.vegetables, and milk.

Complex Carbohydrates Complex Carbohydrates are many are many sugar molecules that are linked sugar molecules that are linked together such as starches, glycogen, together such as starches, glycogen, and fiber.and fiber.

Fiber: What is it?Fiber: What is it?

Fiber is not an essential nutrient.Fiber is not an essential nutrient. It is a complex carbohydrate that It is a complex carbohydrate that

provides little energy and cannot be provides little energy and cannot be digested.digested.

It helps push foods through the It helps push foods through the digestive system. (Helps cleanse the digestive system. (Helps cleanse the body.)body.)

Examples include:Examples include: Fruits, vegetables, whole grains, and beansFruits, vegetables, whole grains, and beans

Fats:Fats:are the body’s main form of long-term are the body’s main form of long-term

energy storage.energy storage. Fats are important for your body to Fats are important for your body to

function properly.function properly. They dissolve certain vitamins, help make They dissolve certain vitamins, help make

blood clots, aids in the formation of blood clots, aids in the formation of hormones, cushion bones and vital hormones, cushion bones and vital organs, and makes you feel satisfied after organs, and makes you feel satisfied after eating.eating.

Fats are classified by the types of fatty Fats are classified by the types of fatty acids they contain, either unsaturated acids they contain, either unsaturated or saturated. or saturated.

The Good Fat:The Good Fat:UnsaturatedUnsaturated

Unsaturated fats are usually liquid at room Unsaturated fats are usually liquid at room temperature.temperature.

They do not raise blood cholesterol levels.They do not raise blood cholesterol levels. They come mostly from plants.They come mostly from plants. They are classified as the following and They are classified as the following and

believed to help lower the risk of heart disease:believed to help lower the risk of heart disease: Monounsaturated Monounsaturated fats consists of olive, peanut, fats consists of olive, peanut,

and canola oilsand canola oils PolyunsaturatedPolyunsaturated fats are in safflower, soybean, fats are in safflower, soybean,

and corn oils.and corn oils. Omega-3 Fatty AcidsOmega-3 Fatty Acids come in the highly come in the highly

recommended fish, green leafy vegetables, nuts, recommended fish, green leafy vegetables, nuts, tofu, and canola oiltofu, and canola oil

The Bad Fat:The Bad Fat:SaturatedSaturated

Saturated fats are usually solid at Saturated fats are usually solid at room temperature. room temperature.

They come from fats found in meat, They come from fats found in meat, lard, dairy products such as butter, lard, dairy products such as butter, cheese, ice cream, and milk, as well as cheese, ice cream, and milk, as well as palm and coconut oil.palm and coconut oil.

Eating too many saturated fats can Eating too many saturated fats can lead to obesity, high cholesterol levels, lead to obesity, high cholesterol levels, and increased risk of heart disease.and increased risk of heart disease.

The Ugly:The Ugly:Trans FatsTrans Fats

Create from vegetables oils during the Create from vegetables oils during the hydrogenation process turning them from hydrogenation process turning them from liquid to a more solid form. liquid to a more solid form.

Examples include margarine, shortening, Examples include margarine, shortening, cookies, cakes, TV dinners, candy bars, cookies, cakes, TV dinners, candy bars, deep-fried french fries and crackers. deep-fried french fries and crackers.

Trans fats are used in many processed Trans fats are used in many processed foods to enhance shelf life and flavor.foods to enhance shelf life and flavor.

They can cause heart disease if intake is They can cause heart disease if intake is not monitored. Since 2006, all food labels not monitored. Since 2006, all food labels MUST include quantity of trans fats. (Look MUST include quantity of trans fats. (Look for hydrogenated or partially for hydrogenated or partially hydrogenated)hydrogenated)

Cholesterol:Cholesterol:a lipid found in all human and animal a lipid found in all human and animal

tissuestissues Your body makes cholesterol, as well as gets Your body makes cholesterol, as well as gets

it from meat, eggs, and dairy products.it from meat, eggs, and dairy products. Cholesterol is necessary for certain Cholesterol is necessary for certain

essential functions in the body.essential functions in the body. Needed to make Vitamin D, cell membranes, Needed to make Vitamin D, cell membranes,

hormones, and bilehormones, and bile There are two types:There are two types:

HDL (Good cholesterol): carries cholesterol back HDL (Good cholesterol): carries cholesterol back to the liver where it is removed from the bloodto the liver where it is removed from the blood

LDL (Bad cholesterol): brings cholesterol to cells, LDL (Bad cholesterol): brings cholesterol to cells, when levels get too high in the blood, plaque when levels get too high in the blood, plaque forms on blood vessel walls which block blood forms on blood vessel walls which block blood flow to the heart, increase the risk of a heart flow to the heart, increase the risk of a heart attackattack

Protein: Protein: are made of amino acids, which are used in are made of amino acids, which are used in

building and repairing structures in the body.building and repairing structures in the body.

Muscles, skin, hair, and nails are made Muscles, skin, hair, and nails are made up mostly of protein.up mostly of protein.

Proteins are also needed for hormones, Proteins are also needed for hormones, enzymes, and other essential molecules.enzymes, and other essential molecules.

20 different amino acids make up body 20 different amino acids make up body proteins. Nine cannot be made in our proteins. Nine cannot be made in our bodies. These are called bodies. These are called essential essential amino acids amino acids and must be eaten un your and must be eaten un your diet to meet your body’s needs. diet to meet your body’s needs.

Proteins Continued…Proteins Continued… Protein from our diets come from both Protein from our diets come from both

animal and plant foods.animal and plant foods. Animal proteins such as meat, eggs, and Animal proteins such as meat, eggs, and

dairy products contain all the essential amino dairy products contain all the essential amino acids and are called acids and are called complete proteins.complete proteins.

Most plant proteins like legumes, whole Most plant proteins like legumes, whole grains, and vegetables don’t have all the grains, and vegetables don’t have all the essential amino acids needed by our body are essential amino acids needed by our body are called icalled incomplete proteins. ncomplete proteins.

A healthy diet must include all the essential A healthy diet must include all the essential amino acids. A diet that contains both plant amino acids. A diet that contains both plant and animal food can easily meet all your and animal food can easily meet all your amino acid needs. amino acid needs.

Vitamins:Vitamins:areare carbon-containing nutrients that are

needed in small amounts to maintain health and allow growth. Vitamins are classified by what they

dissolve in: fat or water. Fat-soluble vitamins dissolve in fat. As

a result, they can be stored in fat tissue and remain in the body for a long time. Examples include Vitamins A, D, E, and K.

Water-soluble vitamins dissolve in water. They are not stored in the body very well. Such vitamins are the 8 B vitamins and vitamin C.

Minerals:Minerals:are chemical elements that are essential in

small amounts to maintain good health.

Nutrient deficiency is the state of not having enough of a nutrient to maintain good health.

A well-balanced diet can meet ALL vitamin and mineral needs.

Minerals continued…Minerals continued… Three Important Minerals:

Sodium Most of us eat more sodium than is healthy. Too much can lead to high blood pressure resulting in heart

disease, stroke, or kidney failure Calcium

Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables (broccoli and spinach) and in calcium-fortified foods (bread and orange juice.

Mostly found in your bones, which form between 9 and 17 years old.

Iron Iron-deficiency is a worldwide problem that causes anemia.

Red meats are rich in iron. Anemia is when there are not enough red blood cells to carry

oxygen around the body.

Water:Water:it makes up 60% of your body and is essential it makes up 60% of your body and is essential for almost every function to keep you ALIVE.for almost every function to keep you ALIVE.

To be healthy, you should take in at least 2.5 quarts of water each day (about 8 glasses). This makes up for water lost through excretion and evaporation.

Dehydration is when the body loses more water then it takes in. Mild dehydration can interfere with mental

and physical performance. Severe dehydration can have very serious

consequences, including death.