Nutrients substances that your body needs to regulate bodily functions. Nutrition the process by which the body takes in and uses nutrients.

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1 Chapter 12 Food and Nutrition Pages Nutrients substances that your body needs to regulate bodily functions. The body requires 40 different nutrients daily. Nutrition the process by which the body takes in and uses nutrients. Your eating habits are affected by your early childhood experiences. Example: your parents made you eat foods that you did not like. (beets, peas, carrots, etc.) - You hated these foods - You hate these foods now Food provides your body with energy. Example: gas > car During your adolescent years your body grows rapidly, so the proper diet is important. Metabolism is the chemical reaction by which your body breaks down food to release energy. Calorie amount of energy released when nutrients are burned. The Six Basic Nutrients: Carbohydrates Fats Proteins Vitamins Minerals Water Used by the body for sources of energy Perform essential bodily function Carbohydrates: Nutrients made of carbon, hydrogen, and oxygen. Is an excellent source of energy. There are two types of carbohydrates 1. Simple 2. Complex Simple carbohydrates consist of sugar Glucose a simple sugar that is the major provider of energy for the body cells. Fruits, vegetables, milk (lactose) contain natural sugars. Cookies, candy, soft drinks contain added sugar.

2 Complex carbohydrates made up of sugars that are linked together chemically to form a long chain. Example: Beaded necklace Starch plant foods and grains Simple carbohydrates are higher in calories than complex carbohydrates. Complex carbohydrates are the best providers for long-term steady energy. Extra glucose is converted into a type of starch called glycogen Glycogen is a type of starch that is stored in the body. When extra glucose can no longer be stored as glycogen it will turn into fat. Fiber complex carbohydrate found in plants - Cannot be broken down and absorbed into the bloodstream, but passes directly into the large intestines. - Prevents constipation - Reduces the risk of cancer in the bowel - Helps prevent heart disease Examples: Fiber is found in breads, cereals, vegetables, and fruits Fats: Class of nutrients with the highest content - Twice as many calories as carbohydrates - Form parts of the structure of your cells - Necessary for healthy hair and skin Two types of fats: 1. Saturated 2. Unsaturated fats Saturated fats a fat that contains as many hydrogen atoms in its structure as possible. Example: animal fat and dairy products These fats are solid at room temperature. Unsaturated fats fats that contain less than the maximum number of hydrogen atoms in its structure. Example: vegetable oils, nuts and seeds These fats are usually liquid at room temperature. Cholesterol waxy, fat-like substances found in the cells of all animals - Not found in plants - Cholesterol collects in the blood vessels and clogs them these develop into a heart disease called arteriosclerosis. Nutritionists believe Americans diets are too high in fats. They believe only 30% of your calories should come from fat. Proteins: Nutrients that contain nitrogen as well as carbon, hydrogen, and oxygen. Used as a source of energy. Role of growth and repairs the body s tissue

3 Vitamins: Amino acid is a protein that is broken down into long links and absorbed into the blood stream and reassembled by the cells to form the kind of energy your body is seeking. High protein foods: - Meats - Eggs - Milk - Nuts - Dried peas and beans - Yogurt - Diary products The proteins of your body are made up of 20 different amino acids - Your diet needs to supply 9 of these amino acids - These 9 amino acids are called essential amino acids. - Essential amino acids are amino acids that your body cannot manufacture. - These essential amino acids are sometimes made up of plant food combination. Example: rice and beans - Eat high protein foods you would produce enough amino acids. Example: vegetarians need to combine plant foods to get enough protein since they do not eat meat products. Classes of nutrients that are made by living things are requires only in small amounts and assist many chemical reactions in the body. Helps the body with various processes The body makes some vitamins Examples: Vitamin D is produces when the skin is exposed to sunlight. Two types of vitamins: 1. Fat-soluble 2. Water-soluble Fat-soluble stores by the body Examples: A, D, E, and K - Found in vegetables, liver, eggs, and oils Water-soluble cannot be stored by the body. Examples: C, B - Found in fruits, vegetables, and red meats Deficiency a condition were a person does not obtain enough of a specific nutrient.

4 Minerals Minerals nutrients not manufactured by living things. Occurs naturally in rocks and soil Mineral are absorbed By roots Enters plants You eat plant Animal eats plant You eat animal There are 24 different minerals essential for good health. You need significant amounts of calcium Phosphorus Sodium Potassium Chlorine You only need trace amounts of: Fluorine Iodine Iron necessary for healthy RBC Sulfur Copper Zinc Iron is an essential part of the human body. You have an iron containing substance called Hemoglobin Hemoglobin iron containing substance that carries oxygen from your lungs and nutrients to all the parts of your body. Boys and men need iron for building muscle mass Girls and women need large amounts of iron because it is usually lost during menstruation. Anemia a condition in which the Red Blood Cells (R.B.C.) does not contain enough hemoglobin Ei: tried and weak Water: Water is the primary component of blood and tissue. Water makes up 65% of the body s weight. Give three reasons why water is such an important nutrient:

5 1. Nearly all the chemical reactions in the body take place in water solution. 2. It is the primary component of blood and tissue fluids. 3. It carries dissolved waste products out of the body. 4. It helps in the digestion of foods 5. It helps maintain homeostasis by regulating body temperature and electrolyte balance. Electrolytes regulates many processes in cells Example: temperature > perspiration Homeostasis is the process of maintaining a steady state inside the body. Dehydration a serious condition (reduction) in the body s water content. Lesson 2: Meeting Your Nutritional Needs Food Guide Pyramid a graph that groups foods according to types and indicates how many servings of each type should be eaten daily. The structure of the Food Guide Pyramid conveys the idea that the bulk of the people s diets should consist of grains, vegetables, and fruits. It also emphasizes a diet low in fats and sugars. Grains: 6 11 servings Base of the pyramid Widest level High in carbohydrates Low in fats and sugars Contains iron, vitamin B, and protein Used as a source of energy Examples: Bread, cereal, rice, and pasta Vegetables: Comes from plants Second widest level Contains carbohydrates, vitamins A & C, minerals Rich in fiber 3 5 servings Fruits: Same as vegetables

6 Except 2 4 servings Milk, Meat, and other high protein foods: Third level Comes from animals Dairy foods does not include cream or butter (fat section) Milk promotes healthy bones and teeth Contains calcium, protein, vitamins B2, B6, & B12, protein, iron, Zinc and magnesium. 2 3 servings Fortified milk contains vitamin D High protein foods and meat promotes healthy muscles Other high protein foods are called legumes Legumes seeds that are produced in pods Example: kidney beans, peanuts, navy beans These foods provide the same nutrients as meats Fats, Oil, and Sweets: Use sparingly Low in nutrient density Example: butter, margarine, cream, candy bars Nutrient density proportion of nutrients on a food compound to the number of calories. Daily values amount of specific nutrients that the average person should obtain each day. Remember this is a general guide and it applies to the average person. Nutrient needs are effected by: 1. Age 2. Sex 3. Heredity 4. Life style Lesson 3: Hunger and Malnutrition Malnutrition is any condition in which a person s nutrient consumption is is inadequate or unbalanced. Harms the body s systems Damages emotional well-being Susceptible to disease Three cause of Malnutrition: 1. Ignorance 2. Disease 3. Poverty

7 When a person is malnourished they do not have the energy to perform, they are susceptible to disease, and growth rate is slowed Protein energy malnutrition not enough protein, nor enough calories to supply the body s energy levels. In severe cases death will occur through starvation or disease. Example: underdeveloped countries Malnutrition occurs in our country: Little or no income families Homeless Teenage runaways Unemployed families Elderly people In the United States, we have programs that will help people who are malnourished. Food stamps program Volunteers soup kitchen WIC (Women Infant Care Program) Food and Agriculture Organization