nutrition the process of nourishing or being nourished.* *supply with what is necessary for life,...
DESCRIPTION
Carbohydrates Main source of energy Come from plants- sugars, starches, fiber Basic building block is a sugar molecule- a union of carbon, oxygen, hydrogen Starches and fiber are chains of sugar molecules; some contain hundreds, some are straight chains, some branch wildly All carbohydrates are broken down into glucose Easy way to classify carbohydrates is: 1.) simple- one or two units of sugar (fructose, dextrose, glucose, sucrose- table sugar) 2.) complex- three or more linked sugars (veggies, legumes, whole grains)TRANSCRIPT
NutritionThe process of nourishing or
being nourished.**supply with what is necessary for life, health &
growth
Major Nutrient Groups
Carbohydrates Protein Fat Vitamins Minerals Water
Carbohydrates Main source of energy Come from plants- sugars, starches, fiber Basic building block is a sugar molecule- a union of
carbon, oxygen, hydrogen Starches and fiber are chains of sugar molecules; some
contain hundreds, some are straight chains, some branch wildly
All carbohydrates are broken down into glucose Easy way to classify carbohydrates is: 1.) simple- one or two units of sugar (fructose,
dextrose, glucose, sucrose- table sugar) 2.) complex- three or more linked sugars (veggies,
legumes, whole grains)
Carbohydrates (continued)
The glycemic index- a newer way to classify carbohydratesClassifies carbs by how quickly and how high they increase blood sugar compared to pure glucoseHigh glycemic (>70) causes rapid spikes in blood sugarLow glycemic (<55) is digested slower & causes lower/gentler change in blood sugar
Carbohydrates (continued) Examples of low GL foods: high fiber fruits and
veggies, bran cereals, beans, legumes Examples of medium GL foods: barley, brown
rice, oatmeal, bulgar, rice cakes, whole grain breads & pasta
Examples of high GL foods: potato, french fries, refined cereals, sugary beverages, candy, white rice, white flour pasta
Carbohydrates (continued) The fiber in carbohydrate foods is indigestible so
why do we need it?? There are two types: soluble- dissolves in water
and insoluble- does not dissolve in water Soluble fiber binds to fatty substances in the
intestines and carries them out as waste. This lowers bad cholesterol (LDL). It also regulates the body’s use of sugar- keeps hunger and blood sugar in check
Insoluble fiber pushes food through the digestive tract and keeps us “regular”.
Protein Proteins are made from carbon, oxygen, hydrogen and
nitrogen & their main function is growth and repair. Protein can also be used for energy.
Found throughout the body- muscle, skin, bone, hair, antibodies, enzymes, some hormones
The building blocks of protein are amino acids- they provide the raw material for all proteins
The body strings together amino acids to form various structures
There are 20 different amino acids- the body produces 11 on its own, the other 9 must be obtained by food (essential amino acids)
Protein (continued) Protein breaks down and must be replaced Foods containing all 9 essential amino acids are called
“complete” proteins (meat, fish, poultry, soy, quinoa, dairy) Foods containing less than the 9 are called “incomplete”
proteins (grains, legumes) Best animal sources: meat, fish, poultry, dairy Best plant sources: Grains- barley, quinoa, oats, rice, pasta, whole grain bread Legumes- soy, beans, lentils, peas, peanuts, cashews Seeds/nuts- sesame, sunflower, walnuts, cashews Vegetables- leafy greens (spinach, kale, romaine), broccoli
Fats Concentrated source of energy, provides
insulation and protection, transports fat-soluble vitamins
Human body makes its own fat from taking in excess calories.
Fats found in plant and animal foods are called dietary fat
Some fats play a role in several diseases- heart, type 2 diabetes, obesity, cancer
Types of fat: saturated, trans fat, monounsaturated, polyunsaturated
Fats (continued) Harmful fat: saturated and trans fat Saturated usually comes from animal sources
(beef, pork, poultry) and is linked to cardiovascular disease, type 2 diabetes, cancer
Trans fat usually occurs through a process called hydrogenation (creates fats that are easier to cook with and less likely to spoil). Increases LDL cholesterol, decreases HDL cholesterol which can lead to heart disease! Found in highly processed foods
Fats (continued) Healthier dietary fat: monounsaturated,
polyunsaturated Found mostly in plant-based foods and oils Improves blood cholesterol levels and
decreases heart disease and diabetes risk Good sources: olive oil, safflower oil, peanut
oil, canola oil, avocados, nuts, fatty fish, olives
Vitamins Considered a micronutrient because we only
need small amounts of each Essential to normal functioning, growth,
vitality, health There are 13: 4 fat-soluble (A,D,E,K) and 9
water-soluble (C, B1, B2, B3, B5, B6, B7, B9, B12)
Most vitamins are abundantly found in plants B12 is found only in animal sources Body produces D when exposed to sunlight
Vitamins (continued) Vitamin A- helps form healthy teeth, bones, soft
tissue, mucus membranes, skin. Food sources- dark-colored fruit, dark leafy veggies, egg yolk
Vitamin C- promotes healthy teeth and gums, helps body absorb iron, promotes wound healing. Food sources- broccoli, citrus fruits, spinach, strawberries
Vitamin B1 (thiamine)- helps body cells change carbs into energy, essential for heart function and healthy nerve cells. Food sources- lean meats, nuts, seeds, whole grains
Minerals Considered a micronutrient because we need
small amounts of each Essential to normal body processes and
functioning There are 18 different minerals needed by the
body 7 “bulk” minerals: calcium, chlorine, magnesium,
phosphorus, potassium, sodium, sulfur 11 “trace” minerals: cobalt, copper, chromium,
iodine, iron, manganese, molybdenum, nickel, selenium, vanadium, zinc
Minerals (continued) Calcium- keeps bones & teeth strong, helps
muscles and blood vessels contract and expand. Food sources- dairy products, dark leafy greens, almonds
Potassium- helps nerves and muscles communicate, helps move nutrients into cells and wastes out of cells. Food sources- banana, grapes, leafy greens
Iron- needed to make hemoglobin which is found in red blood cells. Food sources- spinach, clams, liver, pumpkin, cooked beans
Water Essential to human life! Body is made up of 55%
to 75% water. Forms the basis of blood, lymph, digestive juices,
urine, perspiration and is contained in lean muscle, fat and bones.
Needed for integrity of every cell, elimination of by-products of metabolism, body temperature, carrying nutrients and oxygen, lubrication of joints, keeping mucous membranes moist, digestion.
Body can get about half of its’ water needs from foods, the rest must come from liquids.
Water (continued) Dehydration occurs when water content in
body is too low Symptoms: headache, fatigue, dry mouth, lips
and nasal passages, mood changes, dark-colored urine, confusion
Causes: increased sweating, not drinking enough, increased output of urine, diarrhea, vomiting, recovering from burns
Prevention: drink 6 to 8 glasses of fluid each day
Phytochemicals Non-nutritive plant chemicals- produced to protect
the plant Most likely protect humans against diseases like
cancer and heart disease There are over 1000 known phytochemicals Some possible actions: antioxidant, hormonal
action, stimulates enzymes, interferes with DNA replication, anti-bacterial, physical actions
Phytochemicals are abundantly found in fruits (especially berries), vegetables and herbs