NUTRITION You are what you eat Nutrition All

NUTRITION You are what you eat!

Nutrition All body processes related to food: growth, development and health

Good and Bad • Optimum function • Feel good • Look good • More successful • • Hypertension Atherosclerosis Osteoporosis Malnutrition

Seven Basic Components • • Proteins Carbohydrates Fats (Lipids) Water • Fiber • Vitamins • Minerals

Calories • Protein: 1 gram = 4 calories • Carbohydrate: 1 gram = 4 calories • Fat: 1 gram = 9 calories

Proteins: 20% • Build & repair cells & tissues • Made from amino acids • 20 necessary, 9 essential (complete)

Proteins • Amino Acids • Provide long(22) – 9 essential term energy: 4 calories per gm • Complete: animal sources • Basic body • Incomplete: components vegetable sources

Carbohydrates: 50 -60% • 2/3 of daily energy needs • Simple: sugars • Complex: grains, fruits, etc.

Carbohydrates • Major source of energy – 4 calories per gm • Found in cheaper food sources • Provide fiber

Fat: 30% • Concentrated energy • Transport Vit A, D, E, K • Saturated – solid • Unsaturated liquid

Fats/Lipids • Concentrated energy – 9 calories per gm • Fat soluble vitamins: a, d, e, k • Flavor source • Saturated: hard – bad • Unsaturated: soft - good

HDL vs LDL • Lipoproteins that carry cholesterol and triglycerides in the blood • HDL – good: clean arteries by taking lipids to liver for elimination • LDL – bad: primary risk factor for heart attack (clog arteries)

Vitamins • Needed for essential functions • Water soluble • Fat soluble

Minerals • Regulate body fluids • Growth • Build tissues

Water • No calories • 65% of body • Needed for fluid balance, as solvent, to aid digestion, & remove waste

Water • Essential for digestion • Plasma • 6 – 8 glasses • Reabsorption

Water Problems • Dehydration – severe loss of water (fever, vomiting, diarrhea) • Edema – severe retention of water (kidney disease, heart failure) • Pitting edema – leaves indentation on body part (1 – 4 plus)

Food Pyramid • Visual picture • Food groups • Number of servings from each

Modified Diets • Allergies: Common allergens are wheat, milk, eggs & chocolate. • Anemia: Need iron. Found in liver, egg yolks, dark green veges, beans, fortified foods.

Modified Diets • Cancer: Need calories & vitamins A, C, D & E. • Diabetes: Modifies blood sugar levels. Food exchanges divided into 6 areas. • Heart disease: Lower cholesterol, triglycerides and calories.

Processes • Digestion – change food physically • Absorption – move from digestive to circulatory systems • Metabolism – change food to energy in cells