Unit 4: Nutrition and GuidelinesUnit 4: Nutrition and Guidelines

Key Terms (27) Key Terms (27) You will be responsible for the following key terms:You will be responsible for the following key terms:

Amino AcidsAntioxidantsCalorieCarbohydratesCholesterolComplete ProteinsDietary FiberFat-Soluble VitaminsFatsHDLIncomplete ProteinsInsoluble FiberLDLMajor Minerals

MalnutritionMineralsMonounsaturated Fatty AcidsNutrient DeficiencyPolyunsaturated Fatty AcidsProteinsRDA’sRefined SugarsSaturated Fatty AcidsSoluble FiberTrace MineralsVitaminsWater-soluble vitamins

Begin Section 2-1Begin Section 2-1The Role of NutrientsThe Role of Nutrients

There are Six main nutrients:1. Carbohydrates2. Fats3. Proteins4. Vitamins5. Minerals6. Water

Definition of Nutrient: chemicals from food that your body uses to carry out its functions

Nutrition: the study of nutrients and how they are used by the body

Poor NutritionPoor Nutrition When people make poor food choices, or do not have

enough to eat, serious health conditions can result!

Nutrient Deficiency: a severe nutrient shortage Malnutrition: refers to serious health problems caused by

poor nutrition over a prolonged period. - malnutrition usually results when people do not get enough to eat, which may be caused by:

• Bad weather• Inadequate transportation• Political problems• Financial difficulties

How Much Do You Need?How Much Do You Need? Everybody needs the same nutrients, though not in the same

amounts.

RDA’s are Recommended Dietary Allowances, and are: the amounts of a nutrient needed by 98 percent of the people in a given age and gender group.

Nutrients are measured using the metric system such as mg, which is equal to milligrams.

Daily Values (DV’s) are used on food labeling and are determined using Dietary Reference Intakes as guidelines

How Much is Too Much?How Much is Too Much?411 from the i :

When it comes to vitamins and minerals, you can get too much of a good thing. For example, high intakes of vitamin D can be toxic. If you are taking large doses of single-nutrient vitamin or mineral supplements and eating several fortified foods (such as energy bars and energy shakes), you should read the labels to make sure you're not exceeding your daily needs. If you rely on a healthy diet and a daily multivitamin to provide the essential nutrients you need, you are unlikely to consume quantities of vitamins and minerals that may be toxic. www.campbellwellness.com

%Daily Values%Daily Values The % Daily Values (%DVs) are based on

the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet.

You do not need to know how to calculate the %DV, the label does it for you!

Each key nutrient is based on 100% of the daily requirements for that nutrient. So 20% Calcium indicates that by eating this serving you are obtaining 20% of the calcium you are recommended to have in a day.

Your Energy NeedsYour Energy Needs The number of calories your body needs for energy in a

given day depends on such factors as:• Activity level• Age• Weight• Gender

Calorie: a unit of energy

411 From The i :-Carbohydrate = 4 calories

-Protein = 4 calories

-Fats = 9 calories

Calories From FatCalories From Fat The 2005 U.S. dietary guidelines recommend that children

and teens ages 4–18 get between 25% to 35% of their daily calories from fat. But food labels don't always show the percentage of fat in a food.

It is easy to calculate, though. Divide the number of calories from fat by the number of total calories and multiply by 100:

http://kidshealth.org/teen/food_fitness/nutrition/fat_calories.html

Calculating CaloriesCalculating Calories For example, if a 300-calorie food has 60 calories

from fat, you divide 60 by 300 and then multiply by 100. The result shows that food gets 20% of its calories from fat:

This does not mean that you will be eating 20% of your daily value of calories from fat. Your percentage of calories from fat would be respective of your total calories for the day.

CarbohydratesCarbohydrates Carbohydrates: nutrients that are the body’s main source of

energy One unique form of carbohydrate is dietary fiber: a mixture

of plant materials that is not broken down in the digestive system.

All forms of carbohydrates, except fiber, provide energy411 from the i :

Complex CarbohydratesComplex Carbohydrates There are two categories of complex carbs.:

starches and dietary fibers. Dietary Fiber is the only form of carbohydrate that

does not provide energy.

411 from the i :

Simple CarbohydratesSimple CarbohydratesSimple Carbohydrate: are sugarsFructose, Maltose, sucrose and

lactose are forms of these sugars.You should limit your intake of these

simple carbohydrates as they are not a nutritious eating habit.

Dietary FiberDietary Fiber This complex carbohydrate is found only in foods from

plant sources. There are two kinds: insoluble and soluble fiber Insoluble Fiber: is fiber that will not dissolve in water.

- this type absorbs water like a sponge and contributes bulk. It helps food move through a large intestine at a normal rate.- found in fruit/vegetable skins and whole wheat

Soluble Fiber: is fiber that dissolves in water.- this type increases the thickness of stomach

contents

How Much Fiber?How Much Fiber?The ADA recommends 20-35 grams of

dietary fiber a day.To compute your fiber needs during

growth years (this means you):Add 5 to your age

Example: 16+5= 21 grams

Get your fiber beans and vegetables!

ProteinsProteins Proteins: are nutrients that help build, repair and

maintain body tissues; also a source of energy. Proteins can only do their job if you consume

carbohydrates and fats for your energy needs, otherwise your body uses protein for energy, rather than building and repairing.

Animal Sources: meat, poultry, fish, eggs, dairy Plant sources: beans, peas, peanut, vegetables, grains Proteins are made up of chains of chemical building

blocks called: amino acids.

Your body can make all but 9 of the 22 known amino acids.Your body can make all but 9 of the 22 known amino acids.These nine are called the These nine are called the essential amino acidsessential amino acids because because

they must come from the foods you eat!they must come from the foods you eat!

Nutritionists recommend that no more than a third of your Nutritionists recommend that no more than a third of your protein comes from animal sources, which are higher in fat protein comes from animal sources, which are higher in fat

than vegetable sources. than vegetable sources.

Complete Proteins:Proteins that supply all 9 essential amino acids

Incomplete Proteins:Proteins lacking one or more essential amino acids; foods from plant sources are incomplete proteins

Proteins ContinuedProteins Continued

FatsFats Fats are a concentrated source of energy They are essential to healthy skin and normal cell

growth. They also carry vitamins A, E, D, K to where they are needed in the body.

Cholesterol is not fat, rather a fat-like substance which aids in the digestion of fat and the transport of Vitamin D.

There are saturated and unsaturated fats: unsaturated fats are better for you then saturated.

Trans fats are a “No, No”!

VitaminsVitamins Scientists have identified 13 different vitamins. Vitamin D can be made by the body, the rest must

be received from our food. There are two groups of vitamins:

Water-soluble Vitamins: These include vitamin C and 8 B vitamins.

Fat-soluble Vitamins: They include A, D, E, and K. Vitamin sources include:

Fruits and Vegetables. These plants are the only naturally occurring source of vitamin C.

Milk. Milk is usually fortified with Vitamin D Whole-grain products. These include whole-grain

breads and pastas as well as green leafy vegetables and dry beans. Folate is a vitamin that may be found in whole-grain products.

Water-Soluble VitaminsWater-Soluble Vitamins Water-soluble Vitamins: dissolve in water and pass

easily into the bloodstream through process of digestion.

Water-soluble vitamins remain in body for only short period of time, therefore you need them on a daily basis.

Water-soluble Vitamins:-Thiamin - Riboflavin-Niacin - Vitamin B 6-Folate (Folic Acid) - Vitamin B12-Pantothenic Acid - Biotin-Vitamin C (Ascorbic Acid)

Fat-Soluble VitaminsFat-Soluble Vitamins Fat-soluble Vitamins: are absorbed and

transported by fat. If you eat more fat-soluble vitamins, they can be

stored in fats and the liver for later use.

Fat-soluble Vitamins:-Vitamin A-Vitamin D-Vitamin E-Vitamin K

MineralsMinerals Most minerals become a part of your body There are three groups of minerals:

Major MineralsElectrolytesTrace Minerals

Sources of various minerals: red meat, milk, green leafy vegetables, dry beans, peas, citrus fruits

Major/Trace MineralsMajor/Trace MineralsMajor Minerals: are minerals needed

in relatively large amounts.These include: calcium, phosphorus, and

magnesium.Trace Minerals: are minerals needed

in very small amounts.These include iron, copper, zinc, iodine,

and selenium

Electrolytes and WaterElectrolytes and Water Electrolytes are specific major minerals

that work together to maintain the body’s fluid balance.

These include: potassium, sodium, and chloride

Water is often called the “forgotten nutrient”, though it’s necessary for our survival. Your blood is 80 percent water Your body uses an average of 2 qts. water per day You should aim to drink 8 cups of water per day Other liquids, such as milk, coffee and soup can also

help supply your body with water

You are special, take care of You are special, take care of yourself!yourself!