‘The Science of Food’

NUTRIENTS• Need nutrients to regulate bodily functions,

promote growth, repair body tissues, and energy.• Something that is necessary to eat, digest &

absorbed, used by the body in some way.

• 6 Categories of Nutrients– Carbohydrates– Protein– Fat– Vitamins– Minerals– Water

DefinitionsMetabolism

Chemical process where body breaks down food to release energy.

CaloriesEnergy released when nutrients are broken

down

CARBOHYDRATESNeed them for:

Energy!Fuels the brainBurns Fat

**4 calories/gram**45-55% of daily calories should be from

Carbs

Simple SugarsGlucose

6 carbon carb found in blood along with table sugar.

Small carbs molecules that are easily and quickly converted into Glucose.

Examples of Simple SugarsGlucose- Blood SugarLactose- Milk SugarMaltose- Grain Sugar (malt liquor/malted

milk shakes)Fructose- Fruit SugarSucrose- Table Sugar

(white/confectioner/brown)

Complex Carbs: StarchesLong chains of simple sugars stuck together

Beads on a necklace.Complex carbs are broken down during

digestion & then converted into glucose to be burned by the body.

Found in:Plants (potatoes, grains, bread, rice, cereals,

corn)Complex carbs fill you up longer

When you eat too much…Your body can burn off the excess glucose

through exercise OR Store it as…GLYCOGEN: in the muscle and liver…THEN…FAT: only if the glycogen storages are full.

GLUCOSEGLYCOGENFAT

PROTEINNutrients that contain Nitrogen, Carbon,

Hydrogen, and Oxygen.

Also serves as a source of Energy- BUILDING BLOCKS

About 17% of the body weight is protein

The most IMPORTANT role of Protein: Growth and Repair of Body’s Tissues.

Animal Sources: Meat, Milk, Eggs, etc…

Found in some Vegetables called LEGUMES: Beans, Peas, Nuts

Essential Amino Acids-Building Blocks to proteins

Long chains of smaller ‘links’ that are bound together chemically. Can be combined to make different types of proteins. Similar to letters of the alphabet

20 Different AA. (26 letters in the alphabet)

9 ESSENTIAL AMINO ACIDS- We must Eat the 9! 11 AAs are recycled.

Ex: When a red blood cell dies in our bodies, it disintegrates into amino acids that are re-used to make other things, like your nails.

If we recycle 11 of the 20, the other 9 must come from where??

INCOMPLETE AND COMPLETE PROTEIN

Complete: Animal Proteins: Contain all NINE Essential AA’s

Incomplete: Plant sources such as beans because it lacks in one

or more Essential AA Vegans must be very careful. They need to mix &

match their vegetables to make complete proteins.

Ex: If you don’t eat all 9 AA’s each day you can’t make certain proteins. It would be like not having the vowels in the alphabet for the day. What could you say, or read without vowels?

How our Body Uses Proteins:Body must convert protein into GLUCOSE

(only energy source our bodies can use)

Protein molecules are broken apart then put back together to make Glucose.

Extra molecules are left over and are called KETONES Ketones are produced when your body starts

burning fat for energy instead of glucose. Dangerously high levels of ketones can lead to

diabetic coma or deathCan be harmful to liver and the kidneys. High Protein Diets =BAD (Atkins)

If you stop eating (starvation) Where does your body get energy from?

Available GLUCOSE Liver and Muscle to use GLYCOGEN MUSCLE PROTEIN

FAMMINE It takes to long to convert fat into glucose.

How do you burn fat? It takes energy to break down fat… you have to EAT

carbohydrates… and of course EXERCISE!

PROTEINEnergy source:

4 Calories/gram

10-15% of daily diet

FATS (LIPIDS)Saturated Fat (Saturated /Full with

Hydrogen)Solid at room temperatureWhat foods are Solid at Room Temperature?

Meat Butter Bacon Lard ANIMAL SOURCES Exception: Coconut Oil, Palm oil… from plants but are

saturated.

UNSATURATED FATSNot full of Hydrogen

Monounsaturated- Missing one H Olive oil, peanuts, canola oil

Polyunsaturated-Missing many H Vegetable, Corn, safflower, soybean oil LIQUID at Room Temperature Vegetable sources BEST Unsaturated FATS: C.O.P

(Corn, Olive, Peanut)

TRANS FATSAdds Hydrogen to liquid vegetable oils to make

them more solid.

Another name for trans fats is “partially hydrogenated oils." 

Increases shelf life

Found in: Margarine, chips, commercially baked goods, Fried

Foods

Raises your bad (LDL) cholesterol levels and lowers your good (HDL) cholesterol levels. 

Eating trans fats increases your risk of developing heart disease and stroke.  It’s also associated with a higher risk of developing type 2 diabetes.

WHY FATS?Supply the body with energy Forms your cellsMaintain body temperatureProtect nerves, organs, bonesMakes food taste good

FAT FACTS9 Calories/gramNo more than 30% of daily CaloriesSubstitutions.

Butter (1 tbsp)1 tablespoon soft margarine (low in saturated

fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil

Sour creamLow-fat unsalted cottage cheese plus low-fat

or fat-free yogurt; or just use fat-free sour cream

VITAMINSWhat is a Vitamin?

Vitamins are a class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth.

Classified by whether they dissolve in fat or water.

What is a Supplement?An addition designed to complete, or make up

a deficiency.

Define Deficiency.The state of not having enough of a nutrient to

maintain good health.

Define Fat Soluble Vitamin then fill out the table.

Vitamins that dissolve in Fat, most can be stored in fat tissue and remain in the body for a long time.

Vitamin What it does in the body Major Sources

A Keeps eyes & skin healthy, strong teeth and bones

Milk, yellow & orange fruits & veggies, dark green leafy vegetables, eggs, cheese, butter

D Promotes absorption of calcium & phosphorous in the intestine: needed for strong bones and teeth

Fish oils, liver, egg yolk, salmon, butter, tuna, produced in the body by exposure of the skin to UV rays

E Protects cells from damage by chemically reactive oxygen (free radicals)

Vegetable oils, beans, peas, nuts, dark greens, whole grains

K Aids in blood clotting Leafy vegetables (spinach, kale, broccoli) produced in the intestine by bacteria

Define Water Soluble Vitamin then fill out the table.

Eight B vitamins and Vitamin C. Not stored in the body very well.

Vitamin What it does in the body Major SourcesC Promotes healthy gums, & teeth;

healing of wounds, acts as an antioxidant to protect cells

Citrus fruits, melons, strawberries, green vegetables

Thiamin B1

To produce energy from carbohydrates; helps the nervous system function properly

Pork, liver, peas, beans, whole grains and cereals, nuts, seeds

Niacin B3 Produce energy from carbohydrate, fat, and protein, needed for nervous system and healthy skin

Whole grains, meat, liver, broccoli, eggs, nuts, peas.

B6 Needed for protein metabolism, production of hemoglobin (protein molecule in red blood cellsthat carries oxygen from the lungs to the body's tissues and returns carbon dioxide from the tissues to the lung in red blood cells)

Whole grains, liver, meat, fish, bananas, peas, beans, leafy green vegetables.

B12 Forming cells, healthy nervous system

Meat, liver, dairy, eggs

Folate Helps prevent birth defetcts Green vegetables, liver, whole grains, orange juice, beans, peas

The best way to get Vitamins is through FRUIT & VEGGIES… Raw and Fresh! Frozen Vegetables are also a good source because they are FLASH FROZEN to lock in the Vitamins. How do you really know if your fruits and

veggies are fresh? The more colorful the Veggie/Fruit the MORE

VITAMINS!

MINERALSThe Purpose of Minerals

Structural: To make up Bones & Teeth CALCIUM-Milk, Dark GreensPhosphorus- Animal Sources

Functional: Helps body perform activities (Muscles!)Potassium- All food groups

Regulate: Hydration (Salt/Urine)

Electrolytes: minerals that dissolve in body fluid and carry ELECTRICAL CHARGESSodium-Na, Chlorine-Cl, Potassium-KHelp with Muscle Contraction (Heart Beat,

Body Movement)When you lose fluid- through Sweat, Blood,

Urine: you are losing Electrolytes. Sodium

SALTAids in Hypertension- Limit salt to control BP.

WATER~60-70% of the body is WATER!

The Most Important Nutrient!On average the Body needs 6-8 cups per day

because the body excretes about t he same amount through Urine each day

You can get H20 from food/drinks Diuretics/Dehydration- Alcohol, Caffeine, Salt

Importance to the BodyTransport- O2, hormones, Vitamins, WasteRegulate- Body Temp through perspirationFunctional- Cells need H2O to function!

FIBERForm of a Carbohydrate that is NOT

DigestibleCleans out the Intestines

Stops ConstipationDecreases the risk of Colon (Large Intestine)

CancerMay decrease Heart Disease because Fiber

combines with Cholesterol and takes it out of the body

Scrapes out chemicals in foods (preservatives, charred parts of meat)

Found in:Fruit- Natural state with seeds/skinVeggies- Celery, lettuce- stringy and skinGrain- Whole Grain, oats, corn

Why Fiber?Makes you feel full longerPushes out wasteDecreases disease

CHOLESTEROLCholesterol is made in our liverBlood Cholesterol- Serum

Circulates in our blood, we make it.FAT wrapped in Protein… AKA LIPOPROTEIN

HDL- High Density Lipoprotein- GOOD! Excretes Fat and Cholesterol

LDL- Low Density Lipoprotein- BAD! Stores Fat and Cholesterol!

Dietary Cholesterol- What we eatAnimal SourcesEgg yolks, Liver

Why do we need Cholesterol?To make cell membranes, produce Vitamin D