Nutrition Notes

Protein Daily Value %

10 to 15 percent

Carbohydrate Calories Per Gram

4 Calories of energy per gram

Overweight

Above a weight considered normal or desired.

Nutrient Functions

As an energy source To heal, build, or repair tissue To sustain growth To transport oxygen to cells To regulate body functions

Role of Carbohydrates:

Build, repair, and fuel the body.

Master Study Key

Everything you eat contains nutrients. Nutrients perform specific roles in maintaining your body functions. Your body uses nutrients in many ways: As an energy source To sustain growth To heal, and build and repair tissue To help transport oxygen to cells To regulate body functions Six types of nutrients are found in foods. Three types—carbohydrates, proteins, and fats—provide energy. The other three types—vitamins, minerals, and water—perform a variety of other bodily functions. Eating foods that provide your body with a variety of nutrients helps to keep you healthy throughout your life. The energy in food comes from three sources: carbohydrates, proteins, and fats. Each gram of carbohydrate or protein provides four calories of energy. Each gram of fat provides nine calories. The body uses these nutrients to build, repair, and fuel itself. Carbohydrates Nutrition experts recommend getting from 45 to 65 percent of your daily calories from carbohydrates. The three types of carbohydrates are simple, complex, and fiber. Your body uses carbohydrates by breaking them down into their simplest forms. Most of the carbohydrates you consume are turned into a simple sugar called glucose. Simple carbohydrates are sugars; in addition to glucose, these include fructose and lactose. They are the main source of fuel for your body. Fructose occurs naturally in fruits while lactose is found in milk. This type of sugar also occurs naturally in honey and maple syrup. Sugars are added to many processed foods, such as cold cereals, breads, and bakery products. Complex carbohydrates, or starches, are long chains of sugars that are linked together. Common sources of complex carbohydrates include grains; grain products such as bread; and pasta, beans, and root vegetables. Fiber is the final type of carbohydrate. Fiber moves waste through your digestive system. Eating foods high in fiber can help you feel full, and may reduce the risk of cancer, heart disease, and type 2 diabetes. Although your body cannot digest fiber, it plays an important role by aiding digestion and reducing the risk of disease Experts recommend that teen girls ages 14 to 18 eat 26 grams of total fiber daily. Teen boys should eat 38 grams of total fiber. Good sources of fiber include fruits and vegetables, whole grains, and products made from whole grains, nuts, seeds, and legumes. Proteins Proteins are made up of chemicals called amino acids. Your body produces and uses 20 amino acids that are found in foods. About nine of the amino acids are called essential amino acids because the body must get them from food. The rest are known as nonessential amino acids. Types of Proteins Other proteins are from animal sources, such as meat, eggs, and dairy products, and from soy. These are sometimes called "complete" proteins because they contain all nine essential amino acids. Proteins from plant sources are usually missing one or more of the essential amino acids. People who follow vegetarian diets, however, get all the amino acids needed by eating a variety of plant-based foods that are rich in protein. These include grains, nuts, seeds, and legumes. The Role of Proteins Protein is the basic building material of all your body cells. Muscles, bones, skin, and internal organs are all constructed of protein. It helps your body grow and will help your body maintain muscles, ligaments, tendons, and all body cells throughout your life. Proteins also do a variety of other jobs in the body. For example, the protein hemoglobin in your red blood cells carries oxygen to all your body cells. Proteins may also function as hormones. These are chemicals that regulate the activities of your various body systems. Protein can be used as an energy source, although it does not supply your body with energy as quickly or easily as carbohydrates. Teen boys between the ages of 14 to 18 should aim to consume about 52 grams of protein per day, and teen girls of the same age need 46 grams per day. Between 10 to 15 percent of your total daily calories should come from protein. Fats When you hear about fats in food, what advice comes into your mind? Chances are that you have heard that fats in foods can make you overweight. Does this mean you should avoid eating food with any fat in it? No. Your body needs a certain amount of fat to function properly. You can, however, choose healthier fats. Types of Fats Dietary fats are composed of fatty acids. Some of the fats that your body needs but cannot produce on its own are called essential fatty acids. All fat in foods is a combination of unsaturated and saturated fats. A third category of fats, trans fats, are formed through a process called hydrogenation, which causes vegetable oils to harden. Unsaturated Fats. When this type of fat is eaten in moderate amounts, it can lower your risk of heart disease. Vegetable oils, nuts, and seeds tend to contain larger amounts of unsaturated fats. Saturated fats. Consuming too many saturated fats may increase your risk of heart disease. Saturated fat is found mostly in animal-based foods such as meat and many dairy products. A few plant oils (palm, coconut, and palm kernel) also contain high amounts of saturated fat. Trans Fats. As trans fats harden, they become more saturated. Trans fats are found in stock margarine, snack foods, and packaged baked goods, such as cookies and crackers. Trans fats can raise your total blood cholesterol level, which can increase the risk for heart disease. As a result of the risks posed by trans fats, the USDA now requires that the amount of trans fats be listed on food nutrition labels. Additionally, some cities have passed laws limiting or eliminating the use of trans fats in foods prepared in restaurants. Health Issues of Fats Your body needs a certain amount of fat to carry out its basic functions. Consuming too much fat, however, can be harmful. Because fatty foods are generally high in calories, consuming too much fatty foods can lead to unhealthful weight gain and obesity. Fats provide a concentrated form of energy. The essential fatty acids are also important to brain development, blood clotting, and controlling inflammation. They also help maintain healthy skin and hair. Fats also absorb and transport fat-soluble vitamins (A, D, E, and K) through the bloodstream. The calories from fats that your body does not use are stored as body fat. Stored fat, known as adipose tissue, provides insulation for the body. However, carrying too much body fat increases the risk of health problems, such as type 2 diabetes and cardiovascular disease. Additionally, consuming saturated fats can increase the levels of cholesterol in your blood. Cholesterol is needed to create cell walls, certain hormones, and vitamin D. However, excess cholesterol in your blood can build up inside your arteries. This raises your risk of heart disease. Like saturated fats, trans fats also promote the buildup of cholesterol in your arteries. Teens should aim to consume less than 25 to 35 percent of their calories from fats. Choose healthful unsaturated fats. Limit your intake of saturated fats, including trans fats, to less than 10 percent of your total calories. READING CHECK Cause and Effect What are the benefits of choosing snacks labeled "no trans fat"? Other Types of Nutrients MAIN IDEA: Vitamins, minerals, and water perform a wide variety of body functions. Some nutrients do not supply calories. Calories are still necessary for carrying out various body functions. These include vitamins, minerals, and water. Each vitamin and mineral performs a different job in the body. Vitamins Vitamins perform different functions in the body, and consist of two types. Water-soluble vitamins dissolve in water and pass easily into the bloodstream during digestion. The water-soluble vitamins include vitamin C, folic acid, and the B vitamins. Your body does not store these vitamins. In contrast, fat-soluble vitamins are stored in fat. The fat-soluble vitamins include A, D, E, and K. Your body stores these vitamins, and consuming large amounts of them can become harmful. Minerals Your body cannot produce minerals, and must get them from food. One mineral that is especially important to your health is calcium. It promotes bone health. Eating calcium-rich foods helps reduce the risk of developing osteoporosis. While osteoporosis is most common in women over the age of 50, teens can take action now to reduce the risk of osteoporosis later in life. Bone mass builds most rapidly between the ages of 10 and 20, reaching a peak around age 30. Eating calcium-rich foods as a teen can protect your health in the future. Water Water is in all of your body cells and is essential for most body functions. These include moving food through the digestive system. digesting carbohydrates and protein, and aiding other chemical reactions in the body. transporting nutrients and removing wastes. storing and releasing heat. cooling the body through perspiration. cushioning the eyes, brain, and spinal cord. lubricating the joints. All foods contain water, so about 20 percent of your total daily water intake comes from food. The additional water the body needs can be obtained from drinking with meals and when you feel thirsty. Teen girls need about 9 cups of fluids a day, and teen boys need about 13 cups each day. Active teens may need to drink more than the recommended amounts of water, because the body loses more water when sweating. Active teens should remember to drink water before, during, and after exercise. Remember to also drink extra fluids when the weather is hot to prevent dehydration. Also, drinks that contain caffeine, such as coffee, tea, and some soft drinks, cause your body to lose fluids. Drinking these fluids can cause your body to become dehydrated.

Carbohydrates

Main type of energy

Dietary

Of or relating to diets or dieting.

Proteins

Proteins are made up of chemicals called amino acids.

Vitamins that are Water Soluble

Vitamin's B and C, folic acid,-dissolve in water

Vitamins

Vitamins perform different functions in the body

Fats Daily Value %

no more than 30 percent

Unsaturated Fats

(Healthy FATs)When this type of fat is eaten in moderate amounts, it can lower your risk of heart disease. Vegetable oils, nuts, and seeds tend to contain larger amounts of unsaturated fats. (LIQUID OR OIL)

6 Main Nutrients

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

Protein Calories Per Gram

4 calories

Carbohydrate % Daily Value-

45 to 65 percent

How many cups of water a day are needed ?

7-8 cups a day are needed.

Fats Calories Per Gram

9 calories

Osteoporosis

A condition in which bones become fragile and break easily.

Food Allergy

A food sensitivity where the symptoms of food allergies vary from mild to life threatening. Common allergens are found in milk, eggs, peanuts, tree nuts, soybeans, wheat, fish, and shellfish.

Minerals

Elements that are found in food and used by the body and calcium and zinc and potassium are good examples of minerals.

Fats

Energy supply for the body made of fatty acids.

Hunger vs Appetite

Hunger: Feel or suffer hunger through lack of food. Appetite: The desire to eat when you don´t need to eat.

Fat 3 Functions

It provides energy, absorbs certain nutrients and maintains your core body temperature. (Transport vitamins ADEK and give healthy skin.)

Binge Eating disorder

People with binge eating disorder go on eating binges in much the same way people with bulimia do. However, these binges generally do not occur as often. During a binge, people may feel guilty and disgusted about their behavior but powerless to stop it.

Minerals

Performs a variety of other bodily functions.

Water

Performs a variety of other bodily functions. Moves food through the digestive system. Digests carbohydrates and protein. Aids chemical reactions in the body. Transports nutrients and removing wastes. Stores and releasing heat.

Complete Proteins

Proteins from animal sources. - Meat, eggs, dairy products, soy.

Incomplete Proteins

Proteins from plant sources that are usually missing one or more of the essential amino acids. - Grains, nuts, seeds.

Role of Fats

Provide energy Transporting Vitamins ADE and K Lipid means FAT

Carbohydrates - Main Function:

Provide energy.

Fats

Provides Energy

Proteins

Provides Energy- Nutrients the body uses to build and maintain its cells and tissues.

Carbohydrates

Provides Energy-fiber

Vitamins

Regulate vital body processes.

Saturated Fats

Saturated fat is found mostly in animal-based foods such as meat and many dairy products. A few plant oils (palm, coconut, and palm kernel) also contain high amounts of saturated fat. (Solid or semi solid like center of egg)

Protein Function

The basic building material of all your body cells.

Obesity

The condition of being grossly fat or overweight.

Nutrition

The process by which your body takes in and uses food

Food borne Illness

Bacteria and viruses cause most cases of foodborne illness. Some common symptoms of foodborne illness are cramps, diarrhea, nausea, vomiting, and fever. In most cases people recover from foodborne illness within a few days. Occasionally, symptoms may be severe and may lead to dehydration. Fluids lost through vomiting and diarrhea can result in dehydration.

Fiber

A type of carbohydrate, moves waste through your body.

Water Functions

Helps regulate body temperature, helps remove waste products from the body, water controls the concentration of nutrients in the body.

Role of Proteins

Helps your body grow and will help your body maintain muscles, ligaments, tendons, and all body cells throughout your life.

Simple Carbohydrates:

Simple carbohydrates are sugars-cotton candy-does NOT offer nutritional value

Anorexia

The best-known eating disorder is probably [kt]anorexia nervosa[kt]. This disorder mainly affects girls and young women, but is not uncommon among males. People with anorexia have an unrealistic self-concept. They may view themselves as overweight even when they are dangerously thin. Several mental and social factors are linked to anorexia. These include outside pressures, high expectations, a need to be accepted, and a need to achieve. Doctors also say that biological factors, such as genetics, can play a role in the development of this disorder. People with anorexia often develop obsessive behaviors related to food. These may include: Avoiding food and meals Eating only a few kinds of food in very small amounts Weighing or counting the calories in everything they eat Exercising excessively Weighing themselves repeatedly Anorexia can cause the same health problems as malnutrition or starvation. Body temperature, heart rate, and blood pressure may drop. The bones may become brittle, and the body's organs may actually shrink. Anorexia nervosa can lead to heart problems and sudden cardiac death.

Fat Soluble Vitamins

The fat soluble vitamins are soluble in lipids (fats). Vitamin A,D,E, and K.-stored in body fat

Trans Fats

Trans fats can raise your total blood cholesterol level, which increases your risk for heart disease

Serum

Cholesterol made from blood and body Dietary cholesterol is made from food

Calories

A unit of heat used to measure the energy your body uses and the energy it receives from food.

Bulimia

Bulimia nervosa is similar to anorexia in some ways. People with bulimia also fear weight gain and feel dissatisfied with their bodies. However, instead of avoiding food all the time, they regularly go on binges, eating a huge amount of food in a single sitting. During a binge, they may feel out of control, often gulping down food too fast to taste it. After the binge, they purge to rid their bodies of the excess food. They may force themselves to vomit or take laxatives to flush the food out of their system. Instead of purging, some people with bulimia may fast or exercise frantically after a binge. Unlike people with anorexia, bulimia sufferers are usually in the normal weight range for their age and height. However, this disease can cause serious health problems. It can lead to dehydration, sore and inflamed throat, and swollen glands. It can also damage the stomach, intestines, or kidneys.

Cholesterol

Cholesterol is needed to create cell walls, certain hormones, and vitamin D. Meats have high cholesterol.

Complex Carbohydrates:

Complex carbohydrates are long chains of sugar that are linked together.-Starches-pasta and bread-offers nutritional value

Pasteurization

One important process is pasteurization of milk and juices. This helps prevent E. coli infection.

Nutrients

Substances in food that your body needs to grow, to repair itself, and to supply you with energy.

Food Additives

These are used to keep a food safe for a longer period of time, to boost nutrient content, or to improve taste, texture, or appearance.

Vitamins Function

Water-soluble vitamins dissolve in water and pass easily into the bloodstream during digestion. The water-soluble vitamins include vitamin C, folic acid, and the B vitamins. Your body does not store these vitamins. In contrast, fat-soluble vitamins are stored in fat. The fat-soluble vitamins include A, D, E, and K. Your body stores these vitamins, and consuming large amounts of them can become harmful.