Nutrition What is Nutrition The process of using

Nutrition

What is Nutrition? • The process of using food and its substances to help your body have energy, grow, develop, and work properly • Using food in order for your body to function

Calories • Units of heat that measure the energy used by the body and the energy that foods supply to the body • Gives you energy • How long it will burn • Calorie intake vs Calories used

Nutrients • Substances in food that your body needs • Three roles • Giving energy • Building new tissues and repairing cells • Helping your body’s processes and systems run • Nutrient Deficiency • Not enough nutrients • Prevents proper growth • Leave you feeling tired

Factors that Influence Food Choices • Family & Friends • Cultural Background • Food Available • Time and Money • Advertising • Knowledge of nutrition • Personal preferences

Hunger vs Appetite • The psychological (Mental) desire for food • Hunger • The physical need for food • It takes 20 min for your brain to register that you are full

The six types of Nutrients

Carbohydrates (Carbs) • The sugars and starches that provide your body with most of its energy • Give you energy • Found in Breads, fruits, honey, pasta, potatoes, and cereal • 1 st thing the body uses for energy • 45 -65% of daily calories • 50% of energy system

Proteins • Used to build, repair, maintain cells and tissues, fight disease • Helps the body grow and repair • Made up of amino acids- building blocks • Found in animal products: such as meat, poultry, fish, eggs, milk and yogurt • Build muscle • Vegetarians find protein in vegetables, beans, and nuts

Fats • Provide energy, digest vitamins, and perform body functions • Best energy source • Not a bad thing • Two types of fats • Saturated fats • Fats that are solid at room temperature • Found in dairy products • Unsaturated fats • Fats that are liquids at room temperature • Vegetable oils

Vitamins • Substances needed in small quantities to help carry out body functions • Fight infection, use other nutrients, and perform other tasks • Found in almost all natural foods vegetables, meat, and milk • Fat-soluble • Water-soluble

Minerals • Elements needed in small quantities (amounts) forming healthy bones and teeth, and for regulating certain body processes • Calcium builds bones, found in milk • Iron helps create blood, found in meat

Water • Makes up over half of you body • Transports nutrients through your body • Helps digest food • Lubricates your joints • Removes waste • Regulates body temperature (Sweat)

Other Substances

Fiber • The part of fruits, vegetables, grains, an beans that your body cannot digest • Help flush body system • Lowers risk of heart diseases and some cancers

Cholesterol • A waxy substance used by the body to build cells and hormones, and protect nerve fibers • Found in animal products • HDLs “bad” can raise risk of heart disease • LDLs “good”

Sugar • Natural occurring • Often added into foods or drinks • Not dangerous in small amounts • Overeating can lead to health problems

Salt • Helps balance fluid levels in the body • Often added to food • Most Americans overeat salt • Can raise blood pressure

Caffeine • Stimulate nerves to give the feeling of having energy • Habit forming • Raises heart rate • Perk you up • Crash

Eating Healthy • Moderation- Do not eat too much of one thing • Variety- Eat a bunch of different things (full range of colors) • Choose low fat foods • Choose drinks that limit sugar intake (avoid Pop or Energy Drinks) • Avoid Salt • Read labels • Different for everyone