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Six Basic Nutrients. Michigan Merit Strand 1: Nutrition and Physical Activity 1.4: Demonstrate the ability to use information on food labels to choose nutrient dense foods, avoid or limit low nutrient foods, and avoid foods that may impact health conditions. Nutrition. - PowerPoint PPT Presentation
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• Michigan Merit• Strand 1: Nutrition and Physical Activity
– 1.4: Demonstrate the ability to use information on food labels to choose nutrient dense foods, avoid or limit low nutrient foods, and avoid foods that may impact health conditions.
NutritionThe process by which the body takes
in & uses food
Nutrients: Substances in food that your body needs to function properly, such as growing, in repairing itself, & in having
a supply of energy.Nutrients, found in food, perform a # of life
sustaining functions in body.Helps prevent chronic diseases like heart
disease, diabetes, stroke, & certain cancers.Adolescence and Infancy are the fastest.
periods of growth.Uses more energy from food & has higher
nutrient needs than ever before.
6 main categories of nutrients
1. Carbohydrates2. Proteins3. Fats4. Vitamins5. Minerals6. Water
Source Per DayCarbohydrates Complex not
simpleFiber 25 – 30 gramsProtein 2.3 kg X body
weightFats 50 – 60 gramsFats Unsaturated not
Saturated Cholesterol 300 mg or lessSodium 2300 mg or lessWater 64 ounces or
more (8 – 8oz)
1. Carbohydrates: the starches & sugars found in foods
• Body’s chief & preferred source of fuel
• Provides 4 calories per gram• Made up of carbon, oxygen, &
hydrogen• Examples: potatoes, pasta,
bread, fruit,veg.• Recommended: 55%-65% of
daily calories come from carbs, mostly complex carbs.
Two types of carbohydrates:• 1. Simple carbs: or sugars are
present naturally in fruits, some veggies, & milk.Fructose in fruitLactose in milkMaltose in grainSucrose in table sugarSugars are also added to many
manufactured food products like candy, cookies, & soft drinks
Complex Carbohydrates: also called starches
• Found in rice, & other grains, seeds, nuts, legumes (dried peas, beans), & tubers (potatoes, yams).
• Called complex b/c chemically more complex than simple carbs
• Made up of many sugars linked together
• During digestion, starches break down into sugar
Role of Carbohydrates• Before body can use carbs,
must first convert to glucose.Glucose: simple sugar & body’s
chief fuelGlucose not used right away is
stored in liver & muscles as a starch-like substance called glycogen.
Later, when more glucose is needed, the glycogen is converted back to glucose.
Excess is stored as adipose tissue, or body fat.
• Fiber: found in the tough stringy part of veggies, fruits, grains. Recommended: 25 grams/daySpecial form of complex carbohydratesCannot be digested & used as energyServes vital functions:Helps move waste thru digestive systemPrevents constipation, appendicitis, intestinal
problems. Eating fiber may lower risk of some cancers & heart
disease. Control diabetes, lowers blood cholesterol, controls
blood sugar. Weight control: adds fullness; tends to be lower in fat
& calories.
2. Proteins: Help build & maintain body tissues
PROTEINS • Muscles, bone, connective tissue, teeth, skin, blood, & vital organs all contain proteins.
• 4 calories per gram (like carbs)• Excess protein calories converted to fat
for storage (like carbs & fats)• Proteins are made up of chains or
building blocks called amino acids (substances that make up body proteins) that can be arranged in many ways.
• Your body can make all but 9 of the 20 different amino acids. These 9 are called essential amino acids, b/c must come from the foods you eat.
Complete Proteins: are foods that contain all essential amino acids body needs & in the proper amounts.-Sources include: animal products, such as fish,
meat, poultry, eggs, milk, cheese, yogurt, & many soybean products
Incomplete Proteins: foods that lack some of the essential amino acids. Derived from seeds of plants (legumes, nuts, whole
grains, & seeds themselves. Eating various incomplete protein sources can =
complete proteins Example: legumes with grains
Two types of proteins: Complete or Incomplete proteins
3. Fats
Supply more energy (more than 2x as much) than carbs & proteins. Fats contain 9 calories per gram
Also called lipids (fatty substance that does not dissolve in water)
Like carbs, fats are composed of carbon, hydrogen, & oxygen atoms
Made up of fatty acids Categorized as saturated or unsaturated,
depending on the chemical composition.
Saturated Fats: a fatty acid is saturated when the fatty acid holds all the hydrogen atoms it can
• Animal fats & tropical oils (coconut, palm); fats in beef, pork, egg yolks, & dairy foods are higher in saturated fatty acids than fats in chicken & fish.
• Foods high in saturated fats are usually solid or semi solid at room temp.
• High intake of saturated fats associated w/ increased risk of heart disease.
Unsaturated Fats:
a fatty acid is unsaturated when it is missing one or more pairs of hydrogen atoms.
Most vegetable fats, including olive canola, corn, soybean, & cottonseed contain higher proportions of unsaturated fatty acids.
Become liquid/oil at room temp. Associated w/ lowered risk for heart disease. Products w/ veg. oils, b/c processing, changes
fats characteristics. Hydrogenation: The adding of missing hydrogen atoms-makes them more saturated & firmer in texture. Ex. Margarine.
Recommendation: less than 30% of diet should be from fat & less than 10% from saturated fats.
Unsaturated Fats:
FUNCTIONS Store energy in form that can be used when body
needs it. Pad & protect organs Insulate body from cold Important ingredient of several hormones Adds flavor & help satify hunger b/c takes longer to
digest Necessary for storage & transport of certain vitamins
throughout body Carry vitamins A,D, K, & E into blood & serve as
sources of linoleic acid (essential fatty acid not made in body but essential for growth & healthy skin).
Too much fat is linked to diabetes, heart disease, & other health conditions.
Body needs some cholesterol but it can make what it needs
Cholesterol is instrumental in:Production of sex hormonesVitamin D in presence of
sunlightProtective sheath around
nerve fibers However, elevated blood
cholesterol levels in blood increase risk for heart disease, & other circulatory diseases.
Cholesterol: fat like substance produced in liver of all animals, & therefore, found only in foods of animal origin-meats, poultry, fish, eggs, & dairy products.
Good Cholesterol vs. bad• HDL (high density lipids): good cholesterol b/c
carries cholesterol from blood stream to liver where it is broken down or used & removed from body.
• LDL (low density lipids): carries cholesterol & other fats from digestive system thru blood to body’s cells. If more cholesterol is carried than needed, a build up occurs on walls of arteries. Eventually deposits or plaques build up & clog arteries
• Cholesterol should not exceed 300 milligrams/day• Below 200 milligrams per deciliter
Limit your intake of SATURATED FATS AND TRANSFATS – LINKED TO HEART DISEASE, OBESITY, DIABETES…
Raises LDL cholesterol and lowers HDL cholesterol = heart disease Daily less than 300 mg.
Visceral fat is fat surrounding your internal organs. Too much lead to heart disease
Limit Saturated and transfatsGood Unsaturated Fats: Polyunsaturated and monounsaturated. Lowers LDL cholesterol and raises HDL cholesterol
• McDonald’s USA - Nutrition Info
Daily Source Per Day
Carbohydrates Complex not simple
Fiber 25 – 30 grams
Protein 2.3 kg X body weight
Fats 50 – 60 grams
Fats Unsaturated not Saturated
Cholesterol 300 mg or less
Sodium 2300 mg or less
Water 64 ounces or more (8 – 8oz)
LABELS YouTube - Label Reading 101
YouTube - BAN TRANS FATS! THEY ARE DEADLY!
• Vitamins are known as micronutrients b/c they are needed in small amounts.
• Vitamins do not supply calories, but some of them speed up reactions that produce energy in body cells.
• Of the 13 vitamins that play a key role in good nutrition, only vitamin D, is manufactured by the body. The rest must come from food.
4. Vitamins: compounds that help regulate many vital body processes, including the digestion, absorption, & metabolism of other nutrients.
• Water Soluble: dissolve in water & thus pass easily into the bloodsteam in the process of digestion.
• Excess amounts excreted in urine• Since these vitamins are not stored in
body, need to replenish supply w/ foods you eat.
• Foods containing these vitamins need to be cooked carefully so vitamins are not lost.
• Adding variety to foods you eat will ensure you get the nutrients you need.
Vitamins: classified into 2 groups: water-soluble & fat-soluble
Water soluble vitamins: Vitamin C (ascorbic acid)• Role in body:
1. protects against infection, 2. helps w/ formation of connective tissue,3. helps wounds heal, 4. maintains elasticity & strength of blood
vessels, 5. promotes healthy teeth & gums.
• Food Source: citrus fruits, cantaloupe, tomatoes, cabbage, broccoli, potatoes, peppers
• Effects of Deficiency: scurvy (bleeding gums, loose teeth, wounds that don’t heal).
Scurvy
• http://www.google.com/search?q=scurvy+pictures&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivns&source=lnms&tbm=isch&ei=n-qeTbz7Hsm_gQfvsMC7Dg&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CBIQ_AUoAQ&biw=996&bih=571
B1 (thiamine)
Role in body: 1. Changes glucose into energy or fat
2. Helps prevent nervous irritability3. Necessary for good appetite
Food Source: whole-grain or enriched cereals, liver, yeast, nuts, legumes, wheat germ
Effects of deficiency: Beriberi (damage to nervous system, heart, & muscles)
B2 (riboflavin)
Role in body:1. Essential for producing energy from carbs, fats,
& proteins
2. Helps keep skin in healthy condition
Food source: – milk, cheese, eggs, spinach, beef liver
Effects of deficiency: skin disorders, sensitive eyes
B3 (Niacin)
Role in body:1. Maintenance of all body tissues2. Helps in energy production3. Needed by body to utilize carbohydrates, to
synthesize human fat, & for tissue respiration Food source:
– Milk, eggs, poultry, beef, legumes, peanut butter, whole grains, & enriched & fortified grain products
Effects of deficiency: Pellagra (diarrhea, skin disorders, depression)
B6 (pyroxidine)
Role in body1. Essential to amino acid & carbohydrate
metabolism: helps turn the amino acid trytophan into serotonin (a messenger to the brain), & niacin
Food Source: – wheat bran & germ, liver meat, whole grains,
fish, vegetablesEffects of deficiency: skin disorders, anemia
Folic Acid (folate)
Role in body:1. Necessary for the production of RNA & DNA
and normal red blood cells2. Reduces risk of birth defects
Food Source:– Nuts & other legumes, green vegetables,
orange juice, folic acid-enriched breads & rolls, liver
Effects of Deficiency: anemia, diarrhea
B12 (colalamin)
Role in body:1. Necessary for production of red blood cells &
normal growth.
Food Source:– Found in animal products, such as meat, fish,
poultry, eggs, milk, other dairy products, some fortified foods.
Effects of deficiency: anemia, fatigue
Pantothenic Acid
Role in Body:1. Functions in breakdown & synthesis of
carbohydrates, fats, & proteins
2. Necessary for synthesis of some of the adrenal hormones.
Food Source:– Milk, cheese, poultry, wheat germ, whole grain
cereals & breads, legumes, green vegetables.
Effects of deficiency: vomiting, insomnia, fatigue
Biotin
Role in body:1. Aids in energy metabolism
Food Source: organ meats, poultry, fish, eggs, peas, bananas, melons
Effects of Deficiency: abnormal heart function, skin disorders, loss of appetite
FAT SOLUBLE: VITAMINS THAT ARE ABSORBED & TRANSPORTED BY FAT.
Vitamins A, D, K, & E Body obtains vitamins in 2 ways:
1. Directly from plant eating organisms2. By manufacturing it from carotenoids in
plants such as beta-carotene (a substance found in carrots, broccoli, spinach, & other vegetables.
3. *Fat soluble vitamins are stored in the body’s fatty tissue, liver, & kidneys (unlike water soluble which are eliminated through urine).
4. *Excess build up of these vitamins can have a toxic or other damaging effect on the body. Ex. People who take nutrient supplements w/ very large doses of fat soluble vitamins are vulnerable to these effects.
VITAMIN A
Role in Body:1. Maintenance of epithelial tissue2. Strengthens tooth enamel & promotes use of
calcium & phosphorus in bone formation3. Growth of body cells4. Keeps eyes moist5. Helps eyes adjust to darkness6. Possible aid in cancer protection
Food Source: milk, other dairy products, green vegetables, carrots, deep-orange fruits, liver
Effects of deficiency: night blindness, rough skin, dry eyes, poor growth of bones & teeth.
VITAMIN D
Role in Body:1. Promotes absorption & use of calcium &
phosphorus2. Essential for normal bone & tooth
development Food Source: fortified milk, eggs, fortified
breakfast cereals, sardines, salmon, beef, margarine, produced in the skin upon exposure to ultraviolet rays in sunlight
Effects of deficiency: Rickets in children (bones & teeth do not develop properly)
Rickets
• http://www.google.com/search?q=rickets+disease&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivnsb&source=lnms&tbm=isch&ei=OOueTd_bPI3egQe19oDWDw&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CAoQ_AUoAQ&biw=996&bih=571
VITAMIN E
Role in Body:1. May relate to transporting oxygen
through blood & longevity2. May be a protection against red blood
cell destruction Food Source: widely distributed in foods;
vegetable oils, legumes, nuts, seeds, & wheat germ
Effects of deficiency: rupture of red blood cells
VITAMIN K
Role in Body:1. Essential for blood clotting2. Assists in regulating blood calcium level
Food Source: spinach, broccoli, eggs, liver, cabbage, tomatoes; produced by intestinal bacteria
Effects of deficiency: Hemorrhage, slow clotting of blood
5. Minerals: inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes..
• Minerals are micronutrients (like vitamins)
• Despite small amounts needed by body; each serves it’s own unique function in health
• Trace minerals are those which your body needs in tiny amounts (iron, iodine, copper)
• Teen years, when growth is rapid, iron is especially important.
CALCIUM• Role in body:
1. Helps build & maintain bones & teeth
2. Nerve & muscle function3. Blood clotting
• Food source: milk & dairy products, dark green, leafy vegetables, tofu, legumes
• Effects of deficiency: rickets in children; osteoporosis in adults
Osteoporosis
• http://www.google.com/search?q=osteoporosis&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivnsb&source=lnms&tbm=isch&ei=_uueTeKULI_EgAfMurDXDw&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CCMQ_AUoAQ&biw=996&bih=571
Adolescents require about 1200 to 1500 mg of calcium per day.
Milk – 1 cup has 300 mg of calcium
Yogurt – 8oz has 300 mg of calcium
Cheddar cheese – 1.5oz has 300 mg of calcium
Phosphorus• Role in body:
1. Helps build & maintain bones & teeth
2. Energy metabolism
• Food source: meat, eggs, poultry, fish, legumes, milk & milk products
• Effects of deficiency: weakness & pain
THE BAD THE BAD NEWSNEWSNot getting enough Not getting enough
calcium restricts the calcium restricts the proper development proper development of of bonesbones and results and results in brittle bones later in brittle bones later in life.in life.
Excess intake of some Excess intake of some minerals may be minerals may be harmful. For harmful. For example, if you drink example, if you drink a lot of carbonated a lot of carbonated sodas, the high level sodas, the high level of of phosphatesphosphates actually interferes actually interferes with calcium with calcium metabolism and may metabolism and may weaken your bones.weaken your bones.
Magnesium
Role in body:1. Helps build bones & protein2. Energy metabolism3. Muscle contraction
Food source: leafy green vegetables, legumes, nuts, whole grain foods
Effects of deficiency: weakness, mental disorders
Sodium
Role in body:1. Helps maintain water balance2. Nerve function
Food source: table salt, processed food, soy sauce
Effects of deficiency: muscle cramps *most people consume more sodium
than they need. It can contribute to high blood pressure.
Sodium contributes to high blood pressure
• http://www.livestrong.com/video/1764-high-blood-pressure-health-byte/
• http://www.nlm.nih.gov/medlineplus/ency/anatomyvideos/000013.htm
1
2
3
Chlorine
Role in body:
1. Helps maintain water2. Digestion
Food source: table salt, soy sauce, processed foods
Effects of deficiency: growth failure, loss of appetite
Potassium
Role in body:
1. Helps maintain water balance & make protein
2. Functioning of heart & nervous system
Food source: vegetables, fruits, meat, poultry, fish
Effects of deficiency: muscular weakness, confusion, abnormal heart function
Sulfur
Role in body:
1. Forms part of some amino acids & B vitamins
Food source: milk & milk products, meat, poultry, fish, legumes, nuts
Effects of deficiency: unclear
Iodine
Role in body:1. Helps in metabolism as part of thyroid
hormone Food Source: seafood, iodized salt Effects of deficiency: goiter
(enlargement of thyroid), mental & emotional physical retardation in infants
Iron
Role in body:1. Part of red blood cells
2. Helps in energy metabolism
Food source: red meats, seafood, legumes, green, leafy vegetables, fortified cereals, & dried fruits.
Effects of deficiency: Anemia (weakness, paleness, shortness of breath)
*teen girls & adult women need a lot of iron b/c loss of iron during menstruation. Boys need iron too for building muscle mass.
Anemia: Iron Deficiency
http://www.google.com/search?q=anemia+symptoms&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivnsb&source=lnms&tbm=isch&ei=y-2eTembLsXJgQeA5eTFDw&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CBQQ_AUoAQ&biw=873&bih=373
Selenium
Role in body:1. Helps break down harmful substances
Food source: seafoods, meats, organ meats Effects of deficiency: muscle weakness &
pain, heart damage
Zinc
Role in body:1. Part of many substances that help carry
out body processes
Food source: meats, poultry, seafood, milk, whole grain products
Effects of deficiency: slow growth in children, slow healing
Fluorine
Role in body:1. Helps form strong teeth & bones
Food source: fish, fluoridated water, animal foods
Effects of deficiency: tooth decay
Minerals continued
24 different minerals have been shown to be essential to good health
6 of these minerals you need in significant amounts: Calcium, magnesium, phosphorus, sodium,
potassium, & chlorine
6. Water• 65% of your body weight is
water• While you don’t get energy
directly from this nutrient, water is essential for all life processes, including energy production.
• Nearly all of the body’s chemical reactions, including those which build new tissues & produce energy, take place in a water solution.
• Water is the primary component of blood & tissue fluids: it carries dissolved waste products out of the body & helps digest food.
• Since perspiration helps body cool down, water also helps regulate body temp.
• Water contains dissolved substances called electrolytes that regulate many processes in cells.
• By helping to adjust body temp. & electrolyte balance, water plays important role in homeostasis.
WATER
Every day you need 6-8 eight ounce glasses of water or their equivalent in foods that contain a lot of water (fruit & veg. Juices)
Dehydration (a serious reduction in the body’s water content) can result from heavy perspiration or severe dehydration.
WATER
When the body becomes dehydrated it loses important electrolytes along w/ water.
Symptoms of dehydration: weakness, rapid breathing, & weak heart beat.
Can you die from drinking too much water?
• SAN FRANCISCO - THE family of a woman who died while taking part in a radio station water-drinking contest to win a Nintendo Wii was awarded more than US$16.5 million (S$23 million) by a jury in California.
• Mother-of-three Jennifer Strange was 28 when she died in 2007 after participating in the 'Hold Your Wee For a Wii' contest run by KDND-FM.
• The contest promised the popular Nintendo video game to the person who could drink the most water without urinating or vomiting.
• An autopsy determined that Ms Strange died of water intoxication. No criminal charges were filed in the case, but Ms Strange's survivors sued the station and its owners for more than US$34 million.
Drinking too much water can kill you!
The body can not excrete too much water.
Excess water then goes to the bowel, which pulls salt into it from the body, diluting the concentration of salt in the tissues.
By changing the concentration of salt, in turn, causes a shifting of fluids within the body, which can then induce a swelling in the brain.
The swollen organ will then press against the bones of the skull, and become damaged.
Fluid replacement guidelines: limit water to 1 to 1-1/2 quarts per hour and 12 quarts per day. (Released by the Army in 1998)
Daily Source Per Day
Carbohydrates Complex not simple
Fiber 25 – 30 grams
Protein 2.3 kg X body weight
Fats 50 – 60 grams
Fats Unsaturated not Saturated
Cholesterol 300 mg or less
Sodium 2300 mg or less
Water 64 ounces or more (8 – 8oz)
The best practice is to avoid caffeine. Intake: The best practice is to avoid caffeine. Intake: 300 mg per day (3 cups of coffee).300 mg per day (3 cups of coffee).
It increases alertness, stimulates heart It increases alertness, stimulates heart function (rate), blood circulationfunction (rate), blood circulation
It travels to every part of the body, including the brain until the liver metabolizes it, which is determined by gender, age & health.
CAFFEINE
• Coffee, tea, chocolate, cola drinks, and both Coffee, tea, chocolate, cola drinks, and both prescription and nonprescription drugs are prescription and nonprescription drugs are sources of caffeinesources of caffeine
• Large amounts of caffeine flushes water-Large amounts of caffeine flushes water-soluble vitamins from the body faster.soluble vitamins from the body faster.
5 – 6 cups of coffee taken in a short time would be “illegal” for Olympic competition.
800 mg caffeine ingested over 2 – 3 hours would exceed the IOC limit.
CAFFEINE
• Drink/Food/Supplement Amt. of Drink/Food Amt. of Caffeine
• SoBe No Fear 8 ounces 83 mg• Monster energy drink 16 ounces 160 m• Rockstar energy drink 8 ounces 80 mg• Red Bull energy drink 8.3 ounces 80 mg• Jolt cola 12 ounces 72 mg• Mountain Dew 12 ounces 55 mg• Coca-Cola 12 ounces 34 mg• Diet Coke 12 ounces 45 mg• Pepsi 12 ounces 38 mg• Brewed coffee (drip method) 5 ounces 115 mg* • Iced tea 12 ounces 70 mg*• Chocolate milk beverage 8 ounces 5 mg*• Dark chocolate 1 ounce 20 mg*• Jolt gum 1 stick 33 mg• Cold relief medication 1 tablet 30 mg*• Vivarin 1 tablet 200 mg• *denotes average amounts
• YouTube - How Caffeine Works