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Simple Carbs: High in simple sugars, the wrong sugars Ex: soft drinks and candy This is the Mono and Di Complex Carbs: High in fiber and starch Natural sugar Breads, pastas, vegetables and fruits
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The 6 Nutrients
Monosaccharaides Single sugar units, like glucose, fructose and
galatose bonded together. Disaccharides
Two sugar units, these split into monosaccharides during digestion.
Polysaccharides Many sugar units, broken down also. Starch is
an example of this in grain products. This is the best, why?
Simple Carbs: High in simple sugars, the wrong sugars Ex: soft drinks and candy This is the Mono and Di
Complex Carbs: High in fiber and starch Natural sugar Breads, pastas, vegetables and fruits
Produce Energy Spare Protein Break down Fats Provide bulk in diet
Half the calories of fat Pasta is good and potatoes and rice are
good, it is what you put on top off them that then makes it a bad starch to eat.
Yes it is, so brush your teeth regular Drink lots of water. Watch out for chewy foods.
Review on page 89: 2,4,6,8,10
Define the following: Lipids: Triglycerides: Fatty Acids Saturated Fatty Acids Unsaturated fatty acid: Monounsaturated fatty acid: Polyunsaturated fatty acid: Trans-fatty acid:
Most of the time your body can make up the fatty acids needed for normal growth except for two: Linoliec: Linolenic:
You MUST get these from your diet If you do not the skin, liver and kidneys can be
effected. Is like a blanket around your skin Vitamins A,D,E, and K
Age: Increases with age, most after 65. Gender: Male at greater risk, menopause protects women because of
the hormone change. Race: African Americans twice as likely. Family History: If one or more have had heart disease your risk
increases. Smoking High-blood Pressure: Before age 55, because heart is
blocked from tar so blood and veins work harder to pump blood to heart.
High Blood Cholesterol: AKA: hypertension: normal reading is 120/80mm of mercury. At risk if the number goes above 140/90mm.
Diabetes: damages and blocks blood vessel with fat. Excess Weight: Need to burn off the fat, but if you are consuming
more fat than needed it makes blood vessels loose elasticity and harder for blood to pump as fast around the body.
Inactivity: So your heart is more inactive and has to try harder to pump and work as you get older.
Stress and Personality: over reactors, impatient, competitive, easily irritable, negative people.
Your lifestyle choices greatly impact if you will get cancer.
Fruits and Veggies can help protect you. Being active
Invisible fats? So, make diet changes Read labels
Review page 108: 2,4,5,6,8,9,12
It is an energy yielding nutrient Nitrogen is what makes protein different
from other nutrients. Denaturation: molecules changing shape
and take on new characteristics. For example: eggs
Build and Maintain tissues To form structures 50% muscles
Regulate Mineral and Fluid Balance
Maintain Acid-base balance Carry vital substances Provide energy
A vitamin is: essential nutrient meaning life. Helps regulate the body. They are vital to health and wellness They help with:
Nutrient metabolism Energy production and release Tissue maintenance Normal digestion Infection resistance
Need: For growth and maintenance and reproduction, if you are sick, growing
Deficiency: Insufficient amount: people in poverty, food rich in them to
expensive, pregnant women Too Much or it moves to quickly through your body as you get
older. You can tell this is happening by diarrhea Vitamin A: blindness (leading cause in children), dry or scaly skin,
fatigue Vitamin D: get enough calcium, bones and tissues and muscles
deteriate. Vitamin E: Enhancing athletic performance, reduce the signs of
aging, but not supported. Vitamin K: To help clot and helps stop bleeding, need bacteria to
stop this deficiency so newborns are at the most risk and it can cause Jaundice (yellow skin) and brain damage.
Vitamin C: makes collagen, Scurvy is the most common deficiency.
Needed if your diet is not rich enough in vitamins, which many Americans is not so it is best to take one to help protect yourself.
Smokers loose a lot so need to take one.
Review page 148: 1,3,5,6,7,8,15,17
Macro: need a lot of Micro: need, but in small amounts Look at fig 9-2 They help promote:
Helping enzymes complete chemical reactions Becoming part of body components Aiding normal nerve functioning and muscle
contraction Promoting growth Regulating acid-base balance in the body Maintaining body fluid balance
Breaking of bones, mainly in the wrists and hips.
You can also loose teeth and spine starts to compress and crush lower bones.
50% of females 65 and older suffer from this disease.
Why? Smaller bones, more fragile, pregnancy and breast feeding, live longer, menopause or if you suffer from amenorrhea (what is this?)
Page 170 questions: 2,3,4,16
We cannot survive without water. We can survive at least 8 weeks without food,
but we need water within a few days. 70% water in our bodies Regulates body temperature You can get water from foods (fig-10-4)
Need water everyday to stay healthy, but it is possible to drink too much, causes to loose electrolytes, and not enough cause dehydration, and cotton mouth.
Loose water as you sweat, breath, move, bowel movements and wastes.
Illness needs lots of fluids, why? Exercise needs lots of water, why?
Review page 182: 1,2,3,5,7,8,9 Nutrient label activity Food lab on nutreints