NUTRITION Definition of a calorie A unit of

NUTRITION • Definition of a calorie • A unit of measurement for energy • Metabolism • The rate at which calories are burned • Sources of calories • Carbohydrates • Fats • Protein

METABOLISM • The rate at which calories are burned. • Basal Metabolic Rate BMR

CARBOHYDRATES • Carbohydrates are the • • body’s preferred source of energy. Simple and Complex 55 -65% of daily calories should come from carbohydrates, most of which should be complex

Simple Carbohydrates • Sucrose (table sugar) • Fructose (Fruit) • Lactose (Milk) • Maltose (Grain) • Simple carbohydrates are like putting paper on a fire

Sources of Carbohydrates • Simple – Natural sugars • Fruits, veggies, milk, etc – Processed sugars • Table sugar, molasses, syrups, etc. • Complex – – – Pasta Seeds Legumes • Peas, beans, & potatoes – Vegetables – Fruits – Fiber ** Complex carbohydrates are like putting kindling on a fire

Benefits of FIBER -tough, stringy part of vegetables, fruits, and grains • Cannot be digested • Helps move waste through digestive system • Helps prevent constipation, appendicitis, and other intestinal problems • Helps prevent various types of cancer • Bulky foods; feeling of fullness, longer to chew

SOURCES OF FIBER • Fruits and vegetables (especially the skin) • Pasta • Bran • Brown rice • Oatmeal • Popcorn • Corn tortillas

FATS -Scientific name is lipid: fatty substance that does not dissolve in water • Saturated – Mainly animal sources – Solid or semisolid at room temperature • Unsaturated – Mainly vegetable sources – Liquid or oil at room temperature *** < 30 % of your calories should come from fat

Sources of Fat • Visible fat – Butter, margarine, vegetable oil, fat layer on meat and poultry • Hidden fats – Marbled in meat, chocolate, seeds, egg yolk, ice cream, cheese, cream soups, doughnuts • Food preparation – Frying and cooking with sauces

Roles of Fat • Carry fat soluble vitamins A, D, E, & K (see page 381) • Adds flavor • Protects vital organs • Insulates your body • Form of stored energy • Helps to satisfy hunger

PROTEINS • Vital part of every cell – Muscle, bone, teeth, skin, & blood all contain protein – “life could not exist” • Made of amino acids – – – • 20 different amino acids Your body can make 11 of the 20 “Essential amino acids” are the 9 your body cannot make • You must get them through your diet 10 -15 % of calories should come from protein

PROTEIN

Roles of Protein • To build and maintain all body tissues • To regulate many body processes (hormones) • To identify and destroy bacteria and viruses (antibodies) • Source of energy, however this takes away from its intended roles

Sources of Protein • Animal sources – – – – Fish Beef Poultry Eggs Milk Cheese Yogurt • Complete proteins because they contain the essential amino acids • Plant sources – Legumes – Seeds – Nuts • Incomplete proteins because no single plant protein has all the essential amino acids in adequate amount – See page 380