nutrition nutrient - a substance in foods that helps with body processes
TRANSCRIPT
NUTRITION
Nutrient - A substance in foods that helps with body processes.
What are the 6 essential nutrients?
ProteinCarbohydratesFatVitaminsMineralsWater
THE 6 ESSENTIAL NUTRIENTS
A unit of ENERGY is called a calorie3500 calories equal 1 pound of fat.
1 gram of protein yields 4 calories1 gram of carbohydrates yields 4 calories1 gram of fat yields 9 calories
CALORIC INTAKE: the number of calories a person takes in from food and beverages
CALORIES
COSMIC BROWNIE
Fat: 13 grams
Carbohydrates: 43 grams
Protein: 3 grams
Fat= 117 caloriesCarbs= 172 caloriesProtein= 12 calories
COSMIC BROWNIE
LAYS CHIPS
Fat: 10 grams
Carbohydrates: 15 grams
Protein: 2 grams
Fat= 90 caloriesCarbs= 60 caloriesProtein= 8 calories
LAYS CHIPS
LUCKY CHARMS
Fat: 1 gram
Carbohydrates: 22 grams
Protein: 2 grams
Fat= 9 caloriesCarbs= 88 caloriesProtein= 8 calories
LUCKY CHARMS
PROTEIN
Nutrient that is needed for GROWTH and to BUILD and REPAIR body tissue.
Provides energy when carbohydrates and fats are lacking in the diet
Made up of smaller chemical units called amino acids
COMPLETE PROTEIN: contains all the essential amino acids.
MeatFish
PoultryEggs
PROTEIN
INCOMPLETE PROTEIN: from plant sources that does not contain all the essential amino acids.
GrainsNuts
BeansSeeds
PROTEIN
Amino Acids: the BUILDING BLOCKS that make up a proteinYour body needs 20 amino acids to function properly
11 out of 20 amino acids are produced by your body
9 out of 20 amino acids must come from food sources.
PROTEIN
For teens 14-18 who get less than 30 minutes per day of exercise:Girls need 5 ounces per day.Boys need 6 ½ ounces per day.Examples are 1 oz.. of meat, fish or poultry; 1 egg; ¼ cup of beans; 1 tbsp.. Of peanut butter; ½ oz.. of nuts or seeds equal 1 oz. of protein.
RECOMMENDATION
http://www.youtube.com/watch?v=6X_IvjVhzLA
PROTEIN VIDEO
CARBOHYDRATESMain source of ENERGYYour body breaks down carbohydrates into glucose to obtain energy
Sugars are called simple carbohydratesStarches are called complex carbohydratesIncludes sugars, starches, and fiber.Excess carbs are stored as fat.
SIMPLE CARBOHYDRATES: Sugars that enter the bloodstream rapidly and provide quick energy.
Digested/enters bloodstream rapidly
Provides calories, but very few vitamins and minerals
“Empty calories”
CARBOHYDRATES
EXAMPLES?
COMPLEX CARBOHYDRATES: provide long-lasting energy. Ex: starches and fiber.
More than two sugars linked together.
The body’s main source of caloric intake.
CARBOHYDRATES
EXAMPLES?
A starch is a food substance that is made and stored in most plants. Provides long-lasting energy
STARCH
When broken down in the mouth by saliva and digestive juices, these complex carbs are converted into GLUCOSEGlucose is used by cells to provide ENERGY and HEAT to the body
Remaining glucose is converted into GLYCOGEN to be stored in muscle tissue in order to be utilized later on for energy
GLUCOSE
FIBERCannot be DIGESTEDHelps move food through the digestive system
Lowers cholesterol Balances glucose Adds bulk to stools Helps prevent overeating
2 Types:SolubleInsoluble
Soluble:Reduces levels of CHOLESTEROLOatmeal, beans, and barley
FIBER
Insoluble:Binds with WATER to help produce bowel movements
Reduces risk of colon cancerWheat products, leafy vegetables, fruits
FIBER
http://www.youtube.com/watch?v=HLX3jEHPET8
Orange Soda - 12 oz. Welch’s Grape Juice - 11.5 oz.
Gatorade - 20 oz. Froot Loops Cereal ¾ cup
Starbucks Grande Mocha Frappacino 16 oz.
Yoplait Yogurt – 6 oz. (flavored 99% fat free)
Sunny Delight Drink – 16 oz. Rockstar Energy Drink – 16 oz.
Snapple Lemonade Iced Tea – 16 oz.
SUGAR RANKING
9.Froot Loops8.Yoplait Yogurt
7.Gatorade6.Welch’s Grape Juice
5. Starbucks Grande Mocha Frappacino4. Orange Soda
3. Snapple Lemonade Iced Tea2. Sunny Delight
1. Rockstar Energy
ANSWERS
A nutrient that provides ENERGY and helps the body store and use VITAMINS
FATS
FATS
Nutrient largely made up of fatty acidsProvide a valuable source of energy
Saturated fats are found primarily in animal-based foods.
Unsaturated fats are found in plant-based foods Trans fats are created by a process known as
hydrogenation Cholesterol is found in foods from animal
sources. 44-78 grams per day
The Dietary Guidelines for Americans 2010 recommend that Americans:Consume less than 10% of calories from saturated
fats.Replace solid fats with oils when possible.Limit foods that contain synthetic sources of trans
fatty acids (such as hydrogenated oils), and keep total trans fatty acid consumption as low as possible.
Eat fewer than 300 mg of dietary cholesterol per day.
Fat intake should not EXCEED 20% of daily caloric intake.
HOW MUCH TOTAL DIETARY FAT DO I NEED?
SATURATED FAT: type of fat found in dairy products, solid vegetable fat, meat, and poultryUsually solid form at room temperature
FATS
CHOLESTEROLCholesterol is found in every cell of the body and has important natural functions. It is manufactured by the liver but can also be taken in from food. It is waxy and fat-like in appearance.The parcels of cholesterol are carried by two types of lipoprotein:2 • Low-density lipoprotein (LDL - cholesterol
carried by this type is known as 'bad' cholesterol)
• High-density lipoprotein (HDL - cholesterol carried by this type is known as 'good' cholesterol).
UNSATURATED FAT: type of fat found in plant products and fish
Usually liquid form at room temperature
Two kinds:Monounsaturated- sunflower, corn, and soybean oils.
Polyunsaturated- olive and canola oils.
TYPES OF FATS
TRANS-FATTY ACIDS: fatty acids that are formed when vegetable oils are processed into solid fats such as margarine or shortening.HYDROGENATION : process of converting vegetable oils into solid fats
FATS
Body fat is unhealthy and has no beneficial purpose.
MYTH–Fact: Body fat supplies energy to the
body when food is unavailable.–Fact: Body fat acts as a cushion to
protect internal organs.–Fact: Body fat helps regulate body
temperature.
FAT MYTH OR FACT?
Fat in Fast Food Guessing Game
Steak Burrito with white rice, fajita veggies, beans, salsa, corn
salsa, sour cream, and cheese.
Side Chips and Salsa
Water
CHIPOTLE:
Texas Double WhopperMedium Fry
Medium Coke
BURGER KING
Kentucky Grilled Chicken Breast
Mashed PotatoesCorn
8 hot wings
KENTUCKY FRIED CHICKEN
Double Quarter Pounder Meal Medium Fry
Medium Coke
MCDONALDS
Footlong Spicy Italian Sub on Monterey Cheddar Bread8 oz. of Beef Chili Soup
2 chocolate chip cookiesWater
SUBWAY
McDonalds: Meal A: 62 grams of fatBurger King: Meal B: 84 grams of
fatSubway: Meal C: 94 grams of fatChipotle: Meal D: 91 grams of fat
KFC: Meal E: 35 grams of fat
RESULTS
Help the body release the energy from other nutrients but does not directly provide ENERGY.
Necessary for normal growth and development
Help regulate various body processes
Two Types:Fat-solubleWater-soluble
VITAMINS
Dissolves in FAT and can be stored in the body:
Vitamin AVitamin DVitamin EVitamin K
FAT-SOLUBLE VITAMINS
Dissolves in WATER and cannot be stored in the body in significant
amountsVitamin CVitamin B Complex
WATER-SOLUBLE VITAMINS
A chemical that REGULATES chemical reactions in the body
Essential in METABOLISM and NUTRITIONInorganic elements that come from the earth and are absorbed by plants
Your body needs a total of 20 different mineralsMacromineralsTrace minerals
MINERALS
Macro Minerals:Minerals needed in amounts greater than 100 mg
The major minerals are sodium, potassium, calcium, phosphorus, magnesium, manganese, sulphur, cobalt and chlorine.
Micro-Minerals:Also known as TRACE MINERALSNeeded in small amounts
The trace minerals are iron, zinc, copper, selenium, iodine, fluorine and chromium
MINERALS
Body weight is about 65% of waterHelps with waste removalProtects Your Tissues, Spinal Cord, and JointsIndividuals should drink 8½ to 11½ cups of
fluids per dayFeeling thirsty is a signal that your body
needs more water Dehydration:
A condition in which water content within the body falls to an extremely low levelDizziness, fatigue, dry mouth, rapid pulse, infrequent urination
WATER