NUTRITION 6222016 TEK HE 1 C 1 What

NUTRITION 6/22/2016 TEK: HE. 1 C 1

What does the saying, “You are what you eat!” mean? 6/22/2016 2

What are calories? Calories are how we measure how much energy a food has What are “empty” calories? Calories whose source has little or no nutritional value such as sodas, sugars, and fast food. 6/22/2016 3

What is metabolism? The rate at which your body burns calories What controls your metabolism? Your thyroid secretes hormones into the bloodstream to control the rate that every cell and organ turns nutrients into energy. Why is this important? If calories aren’t burned, the body cannot use them for energy and to repair tissues. They end up stored in your body as fat. 6/22/2016 4

What can slow down your metabolism? • • Lack of activity Thyroid problems Yo-yo diets Lack of muscle Illnesses It’s important to know that Age once your metabolism has Stress slowed down, it could be difficult to speed it up again. 6/22/2016 5

What is a nutrient? A substance in food that your body processes to enable it to function What is nutrient deficiency? Nutrient deficiency occurs when your body does not have enough of the 6 nutrients needed to function properly. 6/22/2016 Without enough nutrients, certain body functions may not function properly and could weaken certain organs. 6

List the 6 classes of nutrients. Carbohydrates Fats Protein Vitamins Minerals Water 6/22/2016 7

Which 3 nutrients give us energy in the form of calories? In what order are they burned in? Carbohydrates – burned 1 st Proteins – burned 2 nd Fats – burned 3 rd 6/22/2016 8

How many calories do each of the following nutrients have per gram? Carbohydrates = 4 calories per gram Protein = 4 calories per gram Fats = 9 calories per gram 6/22/2016 9

What do the 6 nutrients do for our body? What are some examples of each nutrient? 6/22/2016 10

Carbohydrates Fats Proteins Vitamins There are 2 types of carbohydrates… Minerals Water 6/22/2016 11

Simple Carbohydrates: • SUGARS • Provide quick energy because it is made up of short chains of glucose. • They can be found in candy, chocolate, juices. 6/22/2016 12

Complex Carbohydrates: • STARCHES • Give us a longer-lasting energy because they are absorbed more slowly. • 50% – 60% of our calories should come from starches. • Examples are breads, pasta, and rice. 6/22/2016 13

BROWN Carbs versus WHITE Carbs • Brown carbs are considered whole grains, food in its natural form. • The whole grain has the whole kernel intact so it has more of the nutrients needed. • It takes longer for your body to break it down, which gives you energy longer. • Whole grains contain more fiber needed to aid in digestion. 6/22/2016 Examples of brown carbs are brown rice, whole grain pasta and bread. 14

BROWN Carbs versus WHITE Carbs • White carbs are refined grains. They have been processed, so many of the nutrients are gone. • Refined grains have a longer shelf life because of the additives that have been added. • It is easier for the body to break down refined grains, so the energy you get may not last as long as with whole grain carbs. 6/22/2016 Examples of white carbs are white bread, white rice, and pasta. 15

Why is fiber so important in keeping us healthy? • Fiber keeps your intestines healthy. • It prevents constipation. • It may help prevent colon cancer and heart disease. • It increases the amount of fluid in your digestive system. 6/22/2016 16

Carbohydrates Fats Proteins Vitamins Fats are divided into 2 groups: Minerals Water 6/22/2016 17

Saturated Fats are fats that are solid at room temperature, ex: lard (Crisco), butter. Unsaturated Fats are fats that are liquid at room temperature, ex: cooking oils. 6/22/2016 18

What is cholesterol? Cholesterol combines with molecules to circulate in the blood. What does it do in our bodies? It is needed to make vitamin D, cell membranes, and certain hormones. 6/22/2016 19

HDL is the GOOD cholesterol. Our body produces it. LDL is the BAD cholesterol. It comes from 6/22/2016 20

What can happen if we have too much bad cholesterol in our body? 6/22/2016 It can build up in the arteries and cause a blockage This is called 21

Carbohydrates Fats Proteins Vitamins What do proteins do for our body? Minerals Water 6/22/2016 22

Protein • It helps the body build new cells and repair existing ones. • It is key in muscle development. • It is made up of amino acids. 6/22/2016 23

Carbohydrates Vitamins are keys in Fats making our immune Proteins system stronger. Vitamins Minerals Water 6/22/2016 There are 2 classifications of vitamins. 24

FAT-SOLUBLE VITAMINS • They dissolve in fat. • They CAN be stored in the body. • They are found mainly in dairy products. 6/22/2016 25

Some examples of fat-soluble vitamins are: Vitamin A : Good for vision Vitamin D: Helps build strong bones; the sun is a good source Vitamin E: Helps break down saturated fats Vitamin K: Needed for blood clotting 6/22/2016 26

WATER-SOLUBLE VITAMINS • They dissolve in water. • They ARE NOT stored in the body. • They are found in many fruits and veggies. 6/22/2016 27

Some examples of water-soluble vitamins are: Vitamin C: Most common; comes from citrus fruits; helps build and repair tissues Vitamin B 1: Energy, metabolism, nerve function, and muscle control Vitamin B 2: Involved in using fat, protein and carbohydrates 6/22/2016 28

Carbohydrates Fats Proteins Vitamins Minerals What do we use minerals for? Water 6/22/2016 29

MINERALS • • They help build and repair tissues. They are needed for enzyme activity. They are needed for bone formation. They are found mainly in dairy foods. 30 6/22/2016

Some examples of Minerals are: Iron: Helps transport oxygen throughout the body; in hemoglobin; deficiency leads to anemia Calcium: Maintains strong bones and muscles; deficiency can lead to osteoporosis Potassium: An electrolyte; builds muscle 6/22/2016 31

Carbohydrates Fats Proteins Vitamins Minerals Water is used for every body function! Water 6/22/2016 32

Water is needed for every body function. Without the proper amount of water, certain body functions may not perform as they should. Water helps cushion organs as well. 6/22/2016 33

How much water should you have a day? At least eight 8 oz. glasses of water each day! 6/22/2016 34

What percent of your body is water? Our body = 60% water. Our brain = 70% water Our lungs = 90% water What happens if your body doesn’t have enough water? Dehydration occurs. 6/22/2016 35

Why is dehydration dangerous? • Dehydration can interfere with both mental and physical performance. • Body systems will begin to shut down. • Early symptoms might be fatigue, loss of appetite, and dry eyes. • The last symptom is being thirsty. • Dehydration could lead to death. It’s important to drink more water than you lose! 6/22/2016 36

Is snacking bad? ? ? Snacking isn’t bad if done right. If done right, it can increase your nutrient intake and help you maintain a healthy weight. Eating smaller amounts of food (with nutritional value) throughout the day versus 3 large meals a day can actually be better for your metabolism. 6/22/2016 37

How do our dietary needs change as we get older? Nutrients need to change with each stage of life: infancy, childhood, adolescence and adulthood. As you get older, your metabolism slows down so you need to balance your intake of calories with more activity The more active you are, the more calories you need. 6/22/2016 38

What does it mean to be vegetarian? Limits their diets to few or no animal products, usually no meat except seafood Vegan? 6/22/2016 A vegetarian who does not eat any animal products 39

What is a big dietary concern for vegetarians and vegans? They may not get enough protein without meat in their diet. 6/22/2016 40

OTHER DIETARY CONSIDERATIONS Food Allergies A food allergy is an abnormal response to a food that is triggered by the body’s immune system. Food Intolerance Food intolerance can be caused by eating foods or ingredients that irritate the intestine. The symptoms are similar, but it affects the digestive system. 6/22/2016 41

Foodborne Illnesses A foodborne illness is caused by eating or drinking a food that contains a toxin or diseasecausing microorganism. Most foodborne illnesses are caused by food that is prepared or eaten at home. 6/22/2016 42