Chapter 8 Nutrition 46 NUTRITION Study of food

Chapter 8: Nutrition

46 NUTRITION Study of food and the way the body uses it to produce energy and build/repair body tissue.

47 Kilocalorie • Unit of fuel potential in food. • aka kcal or calorie • Average adult requires around 2000 calories per day • Excess calories stored by the body as fat

46 Essential Nutrients • Nutrients the body cannot produce in sufficient quantity for its needs

• proteins • carbohydrates • fats • vitamins • minerals • water

48 Protein • Important component of muscle, bone, blood, enzymes, cell membranes, hormones • requirement depends on growth, illness, diet

48 Protein • 10 -15% of total calories should come from protein • Has 4 calories per gram

Sources: meat, fish, poultry, eggs, milk, cheese, beans, peas, nuts

49 Fats • Most concentrated source of energy –has 9 calories per gram • Help absorb fat-soluble vitamins

• gives food taste • satisfies hunger • US diet needs to drop to 30% total fat • hidden in many processed foods

3 main types of fats from foods • saturated • monounsaturated • polyunsaturated No more than 10% of diet should be saturated fat (solid at room temp).

50 Fat Fact Fats make up 34% of average American diet (5 tablespoons per day)

CARBOHYDRATES • carbon, hydrogen & oxygen compound • primary fuel source

CARBOHYDRATES • provide 4 calories per gram • Supply energy to cells, especially during highintensity exercise

51 • Simple carbohydrates provide sweetness • Complex carbohydrates provide starch and most dietary fiber

51 • 55% of total calories should come from carbohydrates • Americans need to consume more unrefined complex carbohydrates

53 Minerals • Minerals - inorganic compounds • help regulate body functions • 17 essential minerals

• macro (major) minerals--100 mg--calcium, phosphorus, sodium, potassium. . . • micro (trace) minerals--iron, copper, zinc, selenium, manganese. . .

Vitamins - organic substances • required in very small amounts to help chemical reactions • absorbed into bloodstream (better from natural sources) • antioxidants help preserve body’s healthy cells

• Water soluble (B, C, folic acid) • Fat soluble (A, D, E, K) • toxicity reported with mega doses

WATER • regulates body temperature, contributes to cell processes and structure of the body • Need 1 quart for each 1000 calories.

WATER • Comes from food, beverages and oxidation • Pure form is best!

FIBER • indigestible part of plants-soluble and insoluble • current American diet needs to double intake of fiber to 23 -35 gm

DISEASE PREVENTION • manage diabetes and high blood cholesterol • helps in weight control • low in calories, take longer to chew • prevent conditions arising in the intestinal tract

HIGH FIBER FOODS §Fruits §legumes §oats §cereals §grains §vegetables

FOOD GUIDE PYRAMID • • • sparingly: fats and oils 2 -3 of milk yogurt cheese 2 -3 of meat, poultry, beans. eggs 2 -3 of fruits 3 -5 of vegetables 6 -11 servings bread, cereal pasta, rice

54 Dietary Guidelines • Eat a variety of foods • Balance foods you eat with physical activity

54 Dietary Guidelines • Choose plenty of grain products, vegetables, and fruits • Choose a diet low in fat, saturated fat, and cholesterol

54 Dietary Guidelines • Be moderate in consumption of sugars • Choose a diet moderate in salt and sodium • Drink alcohol moderately, if at all