Chapter 9

NutritionPage 183

Power Up #1

1. Name 3 nutrients that the body needs. 2. Define the term “balanced diet”.

IX. Nutrients

A. Food1. Cells use food for growth and repair. 2. Body uses food as fuel to keep working properly.3. Nutrients are the chemicals in food that your

cells need.a. Nutrition is the study of nutrient s and how your body

uses them.

IX. Nutrients

A. Food4. The SIX different nutrients:

a. Proteinsb. Fatsc. Carbohydratesd. Vitaminse. Mineralsf. water

B. Proteins, Fats, and Carbohydrates1. Proteins

a. Nutrients used to build and repair body parts. b. Make up bone, muscle and skinc. Found in meats, eggs, fish, nuts , and chicken.

2. Fatsa. Used as a source of energy.b. Compounds that STORE large amounts of energy. c. Cooking oils, salad dressing, and butter are high in fat

content.

B. Proteins, Fats, and Carbohydrates3. Carbohydrates

a. Nutrients that also supply you with energy. b. Carbs are used first for energy. c. Fats are used after it uses up all of your carb supply. d. Foods with starches and sugars (bread, fruit)

4. Balanced Dieta. 55 to 65 % carbohydratesb. 30 % from fatsc. 10 to 15 % from proteins.

B. Proteins, Fats, and Carbohydrates5. Nutrients in body parts

a. Protein: 1. Organs are made of mostly protein.

b. Fats1. Found under skin and around body organs.

c. Carbohydrates1. Stored in the liver and blood.

CHAPTER IX NUTRITION

B. Proteins, Fats, and Carbohydrates6. Average percentage of each nutrient in males

and females. a. Carbohydratres= 2%(male) –----2% (female)b. Fat= 18% (male)-----30 % (female)c. Protein= 20% (male) ------ 18 % (female)d. Water= 60 % (male) ------50% (female)

C. Vitamins1. Chemical compounds needed in very small amounts

for growth and tissue repair. 2. Certain diseases may occur if too much or too little of

a specific vitamin is in your diet. a. Example: Too much vitamin A will cause hair loss or liver

problems. (p 188)

Vitamin Use in body Problems if not enough

Foods RDA

A (retinol) Vision, healthy skin

Night blindness, rough skin

Liver, broccoli, carrots

5000 IU

B1(thiamine)

Allows cells to use carbs

Digestive problems, muscle paralysis

Ham, eggs, raisins 1.5 mg

B2(riboflavin)

Allows cells to use carbs and proteins

Eye problems, cracking skin

Milk, yeast, eggs 1.7 mg

B3(Niacin)

Allows cells to carry out respiration

Mental problems, skin rash, diarrhea

Peanuts, tuna, chicken

20 mg

C(ascorbic acid)

Healthy membranes, wound healing

Sore mouth and bleeding gums, bruises

Green peppers, oranges, lemons, tomatoes

60 mg

D(calciferol)

Bone growth Bowed legs, poor teeth

Egg yolk, shrimp, milk, yeast

400 IU

D. Minerals1. Nutrients needed to form different cell parts.

a. Like vitamins needed in very small amountsb. Iron, Calcium, Magnesium, Iodine, Sodium are

common minerals.

2. Copy first three columns.a. See Chart page 190 in your book!

Table 9-2 Minerals (p 190)MINERAL USED IN BODY PROBLEMS IF NOT

ENOUGHIron Form blood cells, helps

blood carry oxygenAnemia, feeling tired

Calcium Helps form bones and teeth

Bone and teeth become weak and brittle

Magnesium Helps form bones and teeth

Muscles twitch

Iodine Helps thyroid gland chemicals

Causes thyroid gland to become enlarged.

Sodium Muscle contractions, nerve messages

Dizziness, tired feeling, CRAMPS..(just ask chark!)

E. Water1. Body made up of 50 to 60 percent.

a. Used in cooling, carrying away wastes, and helping chemical reactions occur in the body.

b. The average adult needs about two liters of water each day.

F. Achieving a Balanced Diet

1. Diet with the right amount of nutrients, including Grains, Vegetables, Fruits, Milk, Meat and Beans.

2. Grainsa. 6oz every day, whole grain cereals, breads, crackers,

pastab. Grains are important sources of many nutrients,

including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).

F. . Achieving a Balanced Diet (cont’d)

3. Vegetablesa. Eat 2 ½ cups every dayDark green vegetables

(broccoli, spinach), orange vegetables, beans, and peas

b. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.

F. Achieving a Balanced Diet (cont’d)

4. Fruitsa. Eat 2 Cups every day.b. Eat many varieties of fruit, fresh frozen, canned or

dried. c. Fruits are important sources of many nutrients,

including potassium, dietary fiber, vitamin C, and folate (folic acid).

F. Achieving a Balanced Diet (cont’d)

5. Milk a. Get 3 cups every dayb. All fluid milk products and many foods made from milk are considered part of

this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.

c. Foods in the milk group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.

F. Achieving a Balanced Diet (cont’d)

6. Meat and Beansa. Eat 5 ½ ounces everyday. b. All foods made from meat, poultry, fish, dry beans or

peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group

c. Major provider of protein in the diet.

Summary Questions1. Name two nutrients that supply the body with

ENERGYA. Fats and Carbohydrates

2. How are minerals used by the body. A. They help form certain cell parts and chemicals.

3. How can you be sure that your diet is balanced. A. Choose foods from the milk, meat, fruit, vegetable,

and grain groups.

4. Why does the body need more carbs then proteins or fat in their diet.

A. Carbs are the first source of energy and are used quickly.

Summary Questions5. Name the five food groups we discussed

yesterday and today. a. Grains, Fruits, Vegetables, Milk, Meat and Beans

6. What is the recommended amount of grains in your daily diet?

a. 6oz

7. Name two vitamins and two minerals that grains supply to your body.

a. Vitamins (Niacin, riboflavin, thiamin)b. Minerals (Iron, magnesium, selenium

Summary Questions8. What type of vegetables are recommended by

the FDA for the most nutrients?a. Leafy, dark green vegetables or orange vegetables,

peas and beans.

9. Name two vitamins that vegetables supply. a. Vitamin A, E, C

10. How many cups of vegetables does the FDA recommend.

a. 2 ½ cups

11. What food group is the major provider of protein in the diet?

a. Meat and Beans

Summary Questions12. What food group is the major supplier of

calcium?a. Milk

Build body parts

Repair body parts

First energy source

Second energy source

Used for cell processes

Used to form cell parts

Carries away waste

Mixes with chemicals

Food Nutrients

Protein

Build body parts

Repair body parts

Carbs

First energy source

Fat

Second energy source

Vitamins

Used for cell processes

Minerals

Used to form cell parts

Water

Cools body

Carries away waste

Mixes with chemicals

SECTION 9:2 (Calories)

A. Energy in Food1. A Calorie is a measure of the energy in food.

a. High calorie foods= a lot of energyb. Low calorie foods= provide less energy

a. Diet Soda vs. Candy Bar

2. Food energy is used to: a. Keep body temp close to 37 C (98.6F)b. Move muscles, pump blood and send messages to

nerves. c. Food energy is released when your cells carry on

respiration.

SECTION 9:2 (Calories)

A. Energy in Food3. Cellular Respiration

a. Glucose + Oxygen = Carbon dioxide + Water + 36 ATPC6H12O6 + 6O2 = 6 CO2 + 6 H2O + 36 ATP

b. ATP is chemical energy for the body.

SECTION 9:2 (Calories)

B. Calorie Content in Food1. Foods differ in amt. of energy, or Calories they

contain. a. Fat supplies the most calories

SECTION 9:2 (Calories)

C. Daily Calorie Intake (continued)1. BMR= Basal Metabolic Rate

a. Your BMR is simply the minimum amount of calories your body requires on a daily basis to complete its basic functions, like keeping your heart beating or regulating your internal temperature.

b. Once you know your BMR, you can also factor in the body’s caloric use during digestion, and your daily caloric expenditure based on your activity level.

SECTION 9:2 (Calories)2. How many calories should you take in on a

daily basis?a. The General Calculation

For every pound of body weight you carry, your body burns about 10 calories each day. Therefore, a person weighing 130 pounds would need to take in at least 1,300 calories (130 x 10 = 1,300) every day, just to meet their body’s basic needs.

SECTION 9:2 (Calories)

3. Daily Calorie Intake– To factor in the amount of activity you do in a regular day, take the number you just calculated and multiply it by your Activity Level:

a. Sedentary: 20%Sitting most of the day

b. Lightly Active: 30%Walking here and there; daily chores

c. Moderately Active: 40%Constantly moving around; daily exercise

d. Very Active: 50%Heavy exercise for prolonged periods of time, such as training for a sport

Example: 1,300 calories x 0.30 = 390 caloriesThen, add together your BMR and calories burned by

your activity level: Example: 1,300 calories + 390 calories = 1,690 calories

SECTION 9:2 (Calories)

D. Major Factors that Affect Daily Caloric Need1. Age- BMR decreases 2% for every decade beyond

the age of 202. Sex- Men generally have more muscle than

women, and lean mass burns calories while fat mass doesn’t burn any calories

3. Genetic Build-Tall thin people generally have higher metabolisms than short heavy people.

SECTION 9:2 (Calories)

4. Malnutrition-Eating too few calories, like when dieters severely restrict calories, slows down the metabolism, by up to 30%

5. Thyroid disorders6. Pregnancy- Elevates BMR which increases caloric

need. a. Generally need about 300 extra calories.

SECTION 9:2 (Calories)

E. Using BMR for weight loss1. One pound of fat is equal to 3500 calories. 2. You would need to have 500 negative calories per

day. 3. Healthiest way to lose one pound of fat per

week:a. Eat 250 calories less than what your BMR requires. b. Burn 250 calories a day by exercising. c. Losing more than 1-2 lbs per week is not

recommended

Chapter 9 Lab

Create your personal Nutritional Plan.1. List your body weight2. List your goal. (Amount of weight you want to

lose or gain)a. Remember, the most we want to change is 1 to 2

lbs per week.

3. Determine the amount of calories you will need to intake for your BMR. (review handouts)

Chapter 9 Lab

Create your personal Nutritional Plan.4. Determine how many more/fewer calories

you will need to gain/lose 1 pound per week. a. Remember one pound of fat is about 3500

calories.

5. Determine the duration and amount of time you will exercise.

Chapter 9 Review

1. Turn to page 200 in your textbook2. Chapter 9 Testing yourself 1-25 3. This is part two of three of your study guide

for the next test (FRIDAY Sept. 25th)4. Must copy the question/statement. 5. We will go over this today!!!!!

1. Study of how your body uses food. a. Nutrtition

2. Measure of food energya. Calorie

3. Nutrient used to build and repair body parts, such as skin and bone.

a. Protein

4. Eating the proper amount of all nutrients each day. a. Balanced diet

5. Type of chemical in food needed by all living cells. a. Nutrient

6. Amount of a vitamin needed each day. a. Recommended daily allowance

7. Energy, food, such as oil or buttera. Fat

8. Nutrient, such as niacin, that aids a cell with its chemical work.

a. Vitamin

9. body’s main source of energy.a. Carbohydrates

10.Nutrients such as calcium or iron. a. Minerals

11.Why the number of calories used during an activity is different for each person.

a. Calorie used depends upon a persons size as well as how active the person is.

12.How to find the total number of calories in a meal.

a. Multiply the mass of each food by the number of calories in a known mass and then add the mass of each food together.

13.The roles of Vitamin C and Vitamin Da. Vit. C is used for healthy membranes and wound

healing; Vitamin D is used for bone growth.

14.Why is water important?a. Used for cooling the body, dissolving chemicals in

chemical processes, and for carrying away body wastes.

15.What type of nutrients do dairy foods contain?

a. Carbs, fat, protein, water, minerals, and vitamins.

16. What happens to unused calories in the body?a. They are stored as fat.

17. How do vitamins differ from minerals. a. Vitamins are needed for growth and tissue repair, minerals are

needed to form cell parts.

18. Which food group supplies the body with Vitamin C, carbohydrates,water, and magnesium.

a. Vit C= fruit vegetable groupb. Carbohydrates= all groups except meatc. Water is supplied by all of the food groupsd. Magnesium is supplied by the fruit , vegetable, and grain groups.

19.How do the number of calories used change as activity increases.

a. As activity increases, the number of calories used increases.

20.Which nutrients are used for growth and repair of skin and bones.

a. Proteins are nutrients that build and repair body parts.

21. What does it mean if a certain food gives you 20 percent of your RDA for niacin?

a. The food supplies 20 percent of the amount of niacin needed each day to stay in good health.

22. What happens to body weight when a. More calories are used then taken in= weight lossb. More calories taken in the used= weight gain

23. Which foods would you suggest a person with anemia and muscle twitches eat in an attempt to correct the condition?

a. Liver, eggs, peas, enriched cereals, and whole grains. (iron deficiency)

b. Twitches= potatoes, fruit, and whole grain cereal. (magnesium deficiency)

24.How many calories are in equal masses ofa. Fat and Carbohydrates==Fat has more caloriesb. Fat and protein= fat has more caloriesc. Protein and Carbohydrates= about equal calories.

25.What are the six important nutrients found in food?

a. Proteins, minerals, water, vitamins, carbohydrates, and fats.