NUTRIENTS NUTRITION Nutrients To understand how food affects
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NUTRIENTS – NUTRITION
Nutrients To understand how food affects health & development, it is important to look at: � Nutrients How they work (function) Foods they are found in (sources) Are the chemical compounds in food, and they are required by living things to maintain life
Nutrients The best way to maintain a balanced diet is to eat a wide variety of foods. There are 6 categories of nutrients that are needed for optimal health and individual human development. They are: - Carbohydrates - Protein - Fats - Vitamins - Minerals - water
Macro & micro Macronutrients: required by the body in LARGE amounts � Macro = big Micronutrients: required by the body in SMALL amounts � Micro = small Regardless of the quantity needed by the body, each nutrient has a different role to play and all re important for health and development.
Macro & micro Macronutrients Carbohydrates Protein Lipids Water Micronutrients Calcium Iron Vitamin A Vitamin D Vitamin C B-group vitamins
Carbohydrates ~ CHO The main function of carbohydrates is to provide fuel for energy Glucose is the preferred fuel for energy in the human body and CHO are rich in glucose, and as a result should provide the majority of an individuals energy needs.
Carbohydrates ~ CHO 1 g CHO = 16 KJ of energy Glucose molecul es Absorbs into the blood stream
Glycemic Index (GI) GI ranks carbohydrate foods according to the effect they have, when eaten, on blood glucose levels Low GI Broken down slowly by the body resulting in gradual rise in blood glucose levels (slow, sustained energy release) High GI Broken down quickly by the body and result in rapid increase in blood glucose levels (quick burst of energy but also quickly disappears)
Carbohydrates ~ CHO Glucose that is not used is stored in the body as adipose tissue. Most CHO are found in foods of plant origin. Eg. Potatoes, rice, pasta, breakfast cereals
Learning task Complete case study on page 82 of the textbook.
Protein Protein is made up of smaller building blocks called amino acids. There are 20 different types of amino acids that humans need to function properly. Classified as either essential or non-essential amino acids depending on composition of amino acids.
Some food sources are termed ‘ complete proteins. Complete Protein Made up of essential amino acids (AA’s you can only get from food sources) FOOD SOURCES Incomplete Protein Made up of nonessential amino acids (AA’s your body can produce by itself) Complete Proteins Incomplete Proteins Meat, chicken, Rice, legumes, nuts, cheese, eggs, milk vegetables Foods of animal origin Foods of plant origin
Protein - Protein has two main functions in the body; To build, maintain and repair body cells Acts as a fuel for producing energy
Fat (often referred to as lipids) Fats are often associated with negative effects on the body, they are required for adequate health and development throughout the lifespan. Main function - Provide energy ~ 1 g fat = 37 kj of energy - Provide insulation - Maintenance of cell membranes (structure of the cells to assist with transporting nutrients, gases and waste)
Fats Based on their chemical make-up, fats can be classified into four broad categories; - Monounsaturated - Polyunsaturated - Saturated - Trans Fats
Mono and poly unsaturated - Often considered the good fats - Are associated with reduced risk of heart disease - Monounsaturated fats are liquid at room temp and begin to solidify if placed in the fridge. - Polyunsaturated fats are generally liquid at room temp and when placed in the fridge. - Two types of polyunsaturated fats , omega 3 and omega 6. Saturated and trans fats - Known as ‘ bad fats’ because they increase cholesterol levels in the blood - Saturated fats are generally found in foods of animal origin and are often solid at room temperature. - Trans fats are found naturally in certain foods, most trans fats are created when liquid oil is converted into solid fat. For this reason, they are generally found in processed foods eg. Pies Monounsaturated Polyunsaturated Saturated Trans fats • Olives • Olive oil • Avocado • Nuts • Some margarines • Vegetable oils • Oily fish (salmon, tuna, sardines • Meat • Butter • Cream • Coconut cream Hydrogenated vegetable fats Fried take away Pastries
Fibre is a type of CHO that is required for optimal health and individual human development of youth. Fibre does not get absorbed by the body. Rather, it travels through the digestive system, acting like a cleaner as it moves.
Fibre Function � Essential for maintaining a healthy digestive system Regulates bowels Increases feelings of fullness after meals Reduces the amount of cholesterol that is absorbed by the body, which reduces the risk of Cardiovascular disease later in life Slows down glucose release rate.
Fibre Sources � Legumes, bread (wholemeal), cereals (bran) , fruits, vegetables, nuts & seeds As fibre absorbs water, increased fibre intake should be accompanied by increased water consumption.
Test your knowledge Page 97 Questions 1, 7, 8
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