Chapter 7: Nutrition for Life

How many calories are in Proteins?

Every gram of protein you eat provides 4 calories

How many calories are in fats?

Fats provide 9 calories per gram

Saturated Fats

solid at room temperature

Minerals

the inorganic, indestructible elements that aid physiological processes within the body

Trace Minerals

the minerals in which we only need very small amounts of

Major Minerals

the minerals that the body needs in fairly large amounts

Fats

the most misunderstood nutrient, are the most energy dense

Nutrition

the science that investigates the relationship between physiological function & the essential elements of the foods we eat

What are some good sources of water?

• About 20% of our daily water needs are met through the food we eat. • Fruits & vegetables are 80-95% water, meat more than 50%, bread & cheese 35%

What is a calorie?

• A kilocalorie is a unit of measure used to quantify the amount of energy in food. On nutrition labels & in consumer publications, it is shortened to calorie

Disaccharides

combinations of 2 monosaccharides. The best example is sucrose (granulated table sugar). Lactose (milk sugar), & maltose (malt sugar) are other common disaccharides. They must be broken down before the body can use them

Complete Protein

dietary protein that supplies all essential amino acids

Unsaturated Fats

have room for additional hydrogen atoms in their chemical structure & are liquid at room temperature

What does water do for our bodies?

• Bathes cells, aids in fluid & electrolyte balance, maintains pH balance, & transports molecules & cells through the body. • It's the major component of blood, which carries oxygen & nutrients to the tissues, removes metabolic wastes, & keeps cells working

Trans-fats

produced by adding hydrogen molecules to liquid oil, making a solid or semi-solid at room temperature

Vitamins

rganic compounds that promote growth & hep maintain life & health

Fiber

sometimes referred to as "bulk" or "roughage," the indigestible portion of plant foods that helps move foods through the digestive system, delays absorption of cholesterol & other nutrients, & softens stools by absorbing water

Carbohydrates

supply us with energy to sustain normal activity

Protein

the 2nd most abundant substances in the human body

How much fiber do we need?

The Al (adequate intake) for fiber is 25 grams per day for women & 38 grams per day for men

Essential Amino Acids

9 of the 20 amino acids; must be obtained from the diet

Cholesterol

an oily substance in food derived from animals; out liver can also make all we need

High-density lipoproteins (HDLs)

are high in protein & low in cholesterol & triglycerides

What are the 6 Essential Nutrients

1. Proteins 2. Water 3. Fats 4. Carbohydrates 5. Vitamins 6. Minerals

How many calories are in Carbohydrates?

Like proteins, carbohydrates provide 4 calories per gram

Low-density lipoproteins (LDLs)

higher in cholesterol & triglycerides. Fat molecules include fatty acid chains of oxygen, carbon, & hydrogen atoms. Fatty acid chains that cannot hold any more hydrogen in their chemical structure are called saturated fats

Incomplete Protein

lacks one or more of the essential amino acids

Triglicerides

make up 95% of total body fat, the most common form of fat circulating in the blood

Different Types of Protein

• Bodies break down proteins to small nitrogen-containing amino acids. • 9 of the 20 amino acids are essential amino acids, which must be obtained from the diet; the other 11 are produced by the body. • Complete Protein: dietary protein that supplies all essential amino acids. • Incomplete Proteins lack one or more of the essential amino acids

What do Carbohydrates do for our Bodies?

• Carbohydrates supply us with energy to sustain normal activity. • The human body metabolized carbohydrates more quickly & efficiently than it does proteins for a quick source of energy for the body. • They're easily converted to glucose, fuel for the body's cells. They also play an important role in the functioning of internal organs, the nervous system, & muscles. • They're the best fuel for moderate - intense exercise because they are easily broken down to glucose even when we're breathing hard & our muscle cells are getting less oxygen

Complex Carbohydrates

• Complex Carbohydrates (or polysaccharides) are formed by long chains of monosaccharides. Like disaccharides, they must be broken down into simpler sugars before the body can use them. Starches, glycogen, & fiber are the main types of complex carbohydrates. - Starches, the majority of the complex carbohydrate group, is broken down by the body into the monosaccharide glue, which can be easily absorbed by cells & used as energy. - Polysaccharides are stored in body muscles & the liver as glycogen. When the body requires a burst of energy, It breaks glycogen into glucose. - Fiber, sometimes referred to as bulk or roughage, is the indigestible portion of plant foods the that helps move foods through the digestive system, delays absorption of cholesterol & other nutrients, & softens stools by absorbing water

Where do you get fiber?

• Dietary fiber is found only in plant foods, such as fruits, vegetables, nuts, & grains. • Fiber is either soluble or insoluble. - Soluble fibers, such as pectins, gums, & mucilages, dissolve in water, form gel-like substances, & can be digested easily by bacteria in the colon. - Major food sources of soluble fiber include citrus fruits, berries, oat bran, dried beans, & some vegetables. • Insoluble fibers, such as lignin & cellulose, are those that typically do not dissolve in water & that cannot be fermented by bacteria in the colon. - They are found in most fruits & vegetables & in whole grains, such as brown rice, wheat, bran, & whole-grain breads & cereals

What do fats do for our Bodies?

• Fats, the most misunderstood nutrient, are the most energy dense. • A significant source of our body's fuel. The body can store a limited amount of carbs, so the longer you exercise, the more fat you burn. • Also plays a role in maintaining skin & hair, insulating body organs, maintaining body temperature, & promoting healthy cell functioning. • Fats make foods taste better & carry vitamins A, D, E, & K to cells

Different Types of Minerals

• Major minerals are the minerals that the body needs in fairly large amounts. • Trace minerals are the minerals in which we only need very small amounts of

What do Minerals do for our bodies?

• Minerals are the inorganic, indestructible elements that aid physiological processes within the body. • Without minerals, vitamins could not be absorbed. Minerals are readily excreted &, with a few exceptions, are usually not toxic

What does Protein do for our bodies?

• Proteins are the 2nd most abundant substances in the human body. • They're major components of cells; called body builders due to their role in developing & repairing bone, muscle, skin, & blood cells. They're the key elements of antibodies that protect from disease, enzymes that control chem activities, & hormones. • They transport iron, oxygen, & nutrients to all body cells & supply another source of energy to cells when fats & carbs aren't available

What are some good sources of Fats

• Saturated fats generally come from animal sources. • Unsaturated fats come from plants & include most vegetable oils. - Peanut & olive oils are high in monounsaturated fats. - Corn, sunflower, & safflower oils are high in polyunsaturated fats

What are some good sources of Carbohydrates?

• Simple carbohydrates: found naturally in fruits, vegetables, dairy. • Complex carbohydrates: found in grains, cereals, legumes, vegetable. • Starches: from flour, bread, pasta, rice, corn, oat, barley, potatoes. • Dietary fiber is found only in plant foods (fruit, vegetable, nut, & grain)

Simple Carbohydrates

• The most common form of simple carbohydrates (or simple sugars) is glucose. Glucose & fructose are monosaccharides. The human body converts all simple sugars to glucose to provide energy to cells. - Disaccharides are combinations of 2 monosaccharides. The best example is sucrose (granulated table sugar). Lactose (milk sugar), & maltose (malt sugar) are other common disaccharides. They must be broken down before the body can use them.

Different Types of Carbohydrates

• The most common form of simple carbohydrates (or simple sugars) is glucose. Glucose & fructose are monosaccharides. The human body converts all simple sugars to glucose to provide energy to cells. - Disaccharides are combinations of 2 monosaccharides. The best example is sucrose (granulated table sugar). Lactose (milk sugar), & maltose (malt sugar) are other common disaccharides. They must be broken down before the body can use them. • Complex Carbohydrates (or polysaccharides) are formed by long chains of monosaccharides. Like disaccharides, they must be broken down into simpler sugars before the body can use them. Starches, glycogen, & fiber are the main types of complex carbohydrates. - Starches, the majority of the complex carbohydrate group, is broken down by the body into the monosaccharide glue, which can be easily absorbed by cells & used as energy. - Polysaccharides are stored in body muscles & the liver as glycogen. When the body requires a burst of energy, It breaks glycogen into glucose. - Fiber, sometimes referred to as bulk or roughage, is the indigestible portion of plant foods the that helps move foods through the digestive system, delays absorption of cholesterol & other nutrients, & softens stools by absorbing water

Different Types of Fats

• Triglycerides, make up 95% of total body fat, the most common form of fat circulating in the blood. • Another oily substance in foods derived from animals is cholesterol. • High-density lipoproteins (HDLs) are high in protein & low in cholesterol & triglycerides. • Low-density lipoproteins (LDLs): higher in cholesterol & triglycerides. • Fat molecules include fatty acid chains of oxygen, carbon, & hydrogen atoms. Fatty acid chains that cannot hold any more hydrogen in their chemical structure are called saturated fats. Saturated fats are solid at room temperature. • Unsaturated fats have room for additional hydrogen atoms in their chemical structure & are liquid at room temperature. - The terms monounsaturated fatty acids (MUFAs) & polyunsaturated fatty acids (PUFAs) refer to the relative number of hydrogen atoms missing in a fatty acid chain. • Trans-fats are produced by adding hydrogen molecules to liquid oil, making a solid or semi-solid at room temperature

What are some good sources of Protein?

• Typically, protein from animal products are complete proteins. • Nearly all proteins from plant sources are incomplete proteins. • Plant sources fall into 3 categories: legumes (beans, peas, peanuts, & soy), grains (wheat, corn, rice, & oats), nuts & seeds. Vegetables & broccoli, contribute plant proteins

What do vitamins do for our bodies?

• Vitamins are organic compounds that promote growth & hep maintain life & health. • They help maintain nerves & skin, produce blood cells, build bones & teeth, heal wounds, & convert food energy to body energy

Different Types of Vitamins

• Vitamins can be fat soluble (absorbed through the intestinal tract with the help of fats) or water soluble (dissolvable in water)