Nutrition Health

Carbohydrates

45-65% of total daily calories

Vitamin A

A nutrient important to vision, growth, cell division, reproduction, and immunity. It also has antioxidant properties. Food Sources: Leafy green vegetables, tomatoes, red bell peppers, fish oil, milk, and eggs.

Fat soluble vitamins

A, D, E, K: requires fat to be absorbed and are not easily excreted

Added Sugars

Added sugars on the Nutrition facts label include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packages as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.

What are Amino Acids?

Amino acids are the building blocks of protein. Proteins are long chains of amino acids. Your body has thousands of different proteins that each have important jobs.

water soluble vitamins

B and C: doesn't require fat to be absorbed and are easily secreted

What is essential for the body to operate on a daily basis?

Both food and water are essential for the body to operate on a daily basis.

Calories

Calories provide a measure of how much energy you get from a serving of this food. In the example, there are 280 calories in one serving of lasagna. What if you ate the entire package? Then, you would consume 4 servings, or 1,120 calories.

Five Major Nutrients

Carbohydrates Proteins Fats Vitamins Minerals

Macronutrients

Carbohydrates, proteins, and fats that provide the body with energy.

What nutrients do humans generally not get enough of?

Dietary fiber, vitamin D, calcium, iron and potassium are nutrients on the label that Americans generally do not get the recommended amount of.

What happens if you eat too much saturated fat and sodium?

Eating too much saturated fat and sodium, for example, is associated with an increased risk of developing

What do carbohydrates provide?

Energy (4 calories per gram) Glucose: blood sugar Glycogen: stored energy in muscles, liver Too much will be stored as fat Fiber (aids in digestion & lowers cholesterol) Soluble: Dissolves in water, increases water volume in intestine (helps feeling full), traps cholesterol and helps remove it from blood vessels (oat bran, beans, nuts, lentils) Insoluble: Hard stringy, moves waste along digestive tract, prevents constipation, hemorrhoids, and colon cancer (wheat vegetables, fruit, whole grains) Antioxidants: (fights free radicals) colorful fruits and vegetables

Nutrition Label

Food label provide a convenient source of nutrition information about foods ans the way foods fit into your diet.

Names for Sugar

Fructose, Sucrose, Dextrose, and High fructose corn syrup.

What foods should we choose?

Higher in %DV for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium. Lower in %DV for Saturated Fat, Sodium, and Added Sugars.

Vitamin C

It helps control infections and healing wounds, and is a powerful antioxidant that can neutralize harmful free radicals. Mostly found in citrus foods

Vitamin K

It helps to make various proteins that are needed for blood clotting and the building of bones. It' s found throughout the body including the liver, brain, heart, pancreas, and bone. Food Sources: It is found in green leafy vegetables, soybean and canola oil, salad dressing, fortified meal replacement shakes, small amounts in meat, cheese, and eggs

Nutrients

Look for foods that contain more of the nutrients you want to get more of and less of the nutrients you may want to limit.

Where are Trans Fats found?

Naturally-occurring and artificial trans fats. Naturally-occuring trans fats are produced in the gut of some animals and foods made from these animals (Ex: milk and meat products) may contain small quantities of these fats. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.

which fatty acids are important for many functions in the body?

Omega-6 and Omega-3

Vitamins

Organic compounds that provide no direct energy (calories).

Where are Saturated Fats found?

Saturated fats are found in animal-based foods like beef, pork, poultry, full-fat dairy products, and eggs and tropical oils like coconut, and palm. Because they are typically solid at room temperature, they are sometimes called "solid fats." Saturated fats can cause problems with your cholesterol levels, which can increase your risk of heart disease. Replacing foods that are high in saturated fat with healthier options can lower risk of heart disease.

Serving Information

Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams (g). The serving size reflects the amount that people typically eat or drink

The Percent Daily Value

The Percentage Daily Value for a nutrient tells people the amount of this nutrient that is in a serving of the food relative to the recommended amount for a 2000-calorie diet.

Why does the body need food?

The body needs food for fuel and the type of food consumed does make a difference not only in performance but also in avoiding diet-related diseases, such as heart disease and certain cancers.

simple carbohydrates

These are digested quickly and send immediate bursts of glucose (energy) into the bloodstream

Simple Carbohydrates

These are digested quickly and send immediate bursts of glucose (energy) into the bloodstream. That's why you may feel a rush of energy when you eat a dessert, only to be followed by a crash of fatigue when that sudden burst of energy is depleted. Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl. Sources: Candy, pops, syrups, table, and added sugar.

Vitamin B

These vitamins help a variety of enzymes do their jobs, ranging from releasing energy from carbohydrates and fat to breaking down amino acids and transporting oxygen and energy-containing nutrients around the body. Food Sources: Broccoli, brussel sprouts, chickpeas, and leafy green vegetables.

Vitamin D

This vitamin has been known to help the body absorb and retain calcium and phosphorus, which is critical for building bone. Vitamin D can reduce cancer cell growth, help control infections, and reduce inflammation. Food Sources: Salmon, Orange juice, sardines, and tuna fish.

Total Sugars

Total sugars on the Nutrition facts label includes sugars naturally present in many nutritious foods and beverages, such as sugar in milk and fruit as well as any added sugars that may be present in the product.

Vitamin E

Vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. Vitamin E also has antioxidant properties. Food Sources: Almonds, Pumpkins, Sunflower seeds, and peanut butter.

Why is water an important component for people?

Water is also an important component as the human body is made up of 60% water and therefore individuals can only survive a few days without it. Water helps transport nutrients and waste throughout the body, acts as a solvent and regulates body temperature.

Most important nutrient

Water. You can easily see if your dehydrated based on the color of your urine

What are essential Amino Acids?

Your body needs 20 different amino acids to function correctly. Nine of these amino acids are called essential amino acids. Essential amino acids must be consumed through the food you eat. Essential amino acids can be found in a variety of foods, including beef, eggs, and dairy.

What are non-essential amino acids?

Your body produces the rest of the 11 amino acids you need. These are called nonessential amino acids. The non-amino acids are: alanine, asparagine, aspartic acid, cystine, glutamic acid, glycine, proline, serine, and tyrosine.

digested more slowly and supply a lower, more steady release of glucose into the bloodstream

complex carbohydrate

complete proteins

contains all 9 essential amino acids, mostly animal products

incomplete proteins

lack at least one essential amino acid, mostly plant based food

proteins

long chains of amino acids

main suppliers of nutrients in your diet, needed in large amounts by the body for survival

macronutrients

Vitamins and minerals which contribute to the regulation and overall well-being of bodily functions.

micronutrients

essential amino acids

these are 9 amino acids that you can only consume through food

nonessential amino acids

these are the 11 rest of amino acids that your body produces

How much water should you drink a day?

your weight divided by 2 = #of oz you should drink a day. for every 30 minutes or exercise, drink 12 more fl oz