NUTRITION
Nutrient - A substance in foods that
helps with body processes.
What are the 6
essential nutrients?
THE 6 ESSENTIAL NUTRIENTS
Protein
Carbohydrates
Fat
Vitamins
Minerals
Water
CALORIES
A unit of ENERGY is called a calorie
3500 calories equal 1 pound of fat.
1 gram of protein yields 4 calories
1 gram of carbohydrates yields 4 calories
1 gram of fat yields 9 calories
CALORIC INTAKE: the number of calories a
person takes in from food and beverages
COSMIC BROWNIE
Fat: 13 grams
Carbohydrates: 43 grams
Protein: 3 grams
COSMIC BROWNIE
Fat= 117 calories
Carbs= 172 calories
Protein= 12 calories
LAYS CHIPS
Fat: 10 grams
Carbohydrates: 15 grams
Protein: 2 grams
LAYS CHIPS
Fat= 90 calories
Carbs= 60 calories
Protein= 8 calories
LUCKY CHARMS
Fat: 1 gram
Carbohydrates: 22 grams
Protein: 2 grams
LUCKY CHARMS
Fat= 9 calories
Carbs= 88 calories
Protein= 8 calories
PROTEIN
Nutrient that is needed for GROWTH and
to BUILD and REPAIR body tissue.
Provides energy when carbohydrates and
fats are lacking in the diet
Made up of smaller chemical units called
amino acids
PROTEIN
COMPLETE PROTEIN: contains all
the essential amino acids.
Meat
Fish
Poultry
Eggs
PROTEIN
INCOMPLETE PROTEIN: from plant
sources that does not contain all the
essential amino acids.
Grains
Nuts
Beans
Seeds
PROTEIN
Amino Acids: the BUILDING BLOCKS that
make up a protein
Your body needs 20 amino acids to
function properly
11 out of 20 amino acids are produced
by your body
9 out of 20 amino acids must come from
food sources.
RECOMMENDATION
For teens 14-18 who get less than 30
minutes per day of exercise:
Girls need 5 ounces per day.
Boys need 6 ½ ounces per day.
Examples are 1 oz.. of meat, fish or
poultry; 1 egg; ¼ cup of beans; 1 tbsp..
Of peanut butter; ½ oz.. of nuts or seeds
equal 1 oz. of protein.
PROTEIN VIDEO
http://www.youtube.com/watch?
v=6X_IvjVhzLA
CARBOHYDRATES
Main source of ENERGY
Your body breaks down carbohydrates into
glucose to obtain energy
Sugars are called simple carbohydrates
Starches are called complex
carbohydrates
Includes sugars, starches, and fiber.
Excess carbs are stored as fat.
CARBOHYDRATES
SIMPLE CARBOHYDRATES: Sugars
that enter the bloodstream rapidly
and provide quick energy.
Digested/enters bloodstream rapidly
Provides calories, but very few vitamins
and minerals
“Empty calories”
EXAMPLES?
CARBOHYDRATES
COMPLEX CARBOHYDRATES: provide
long-lasting energy. Ex: starches and
fiber.
More than two sugars linked together.
The body’s main source of caloric
intake.
EXAMPLES?
STARCH
A starch is a food substance that is
made and stored in most plants.
Provides long-lasting energy
GLUCOSE
When broken down in the mouth by saliva and
digestive juices, these complex carbs are
converted into GLUCOSE
Glucose is used by cells to provide ENERGY
and HEAT to the body
Remaining glucose is converted into
GLYCOGEN to be stored in muscle tissue in
order to be utilized later on for energy
FIBER
Cannot be DIGESTED
Helps move food through the digestive system
 Lowers cholesterol
 Balances glucose
 Adds bulk to stools
 Helps prevent overeating
2 Types:
Soluble
Insoluble
FIBER
Soluble:
Reduces levels of CHOLESTEROL
Oatmeal, beans, and barley
FIBER
Insoluble:
Binds with WATER to help produce bowel
movements
Reduces risk of colon cancer
Wheat products, leafy vegetables, fruits
 http://www.youtube.com/watch?v=HLX3jEHPET8
SUGAR RANKING
Orange Soda - 12 oz.
Welch’s Grape Juice - 11.5 oz.
Gatorade - 20 oz.
Froot Loops Cereal ¾ cup
Starbucks Grande Mocha Frappacino 16 oz.
Yoplait Yogurt – 6 oz. (flavored 99% fat free)
Sunny Delight Drink – 16 oz.
Rockstar Energy Drink – 16 oz.
Snapple Lemonade Iced Tea – 16 oz.
ANSWERS
9.Froot Loops
8.Yoplait Yogurt
7.Gatorade
6.Welch’s Grape Juice
5. Starbucks Grande Mocha Frappacino
4. Orange Soda
3. Snapple Lemonade Iced Tea
2. Sunny Delight
1. Rockstar Energy
FATS
A nutrient that provides ENERGY and
helps the body store and use VITAMINS
FATS
Nutrient largely made up of fatty acids
Provide a valuable source of energy
 Saturated fats are found primarily in animalbased foods.
 Unsaturated fats are found in plant-based foods
 Trans fats are created by a process known as
hydrogenation
 Cholesterol is found in foods from animal
sources.
 44-78 grams per day
HOW MUCH TOTAL DIETARY FAT DO I
NEED?
The Dietary Guidelines for Americans 2010
recommend that Americans:
 Consume less than 10% of calories from saturated
fats.
 Replace solid fats with oils when possible.
 Limit foods that contain synthetic sources of trans
fatty acids (such as hydrogenated oils), and keep
total trans fatty acid consumption as low as possible.
 Eat fewer than 300 mg of dietary cholesterol per day.
 Fat intake should not EXCEED 20% of daily caloric
intake.
FATS
SATURATED FAT: type of fat found in
dairy products, solid vegetable fat, meat,
and poultry
Usually solid form at room temperature
CHOLESTEROL
Cholesterol is found in every cell of the body and has
important natural functions. It is manufactured by the
liver but can also be taken in from food. It is waxy and
fat-like in appearance.
The parcels of cholesterol are carried by two types of
lipoprotein:2
• Low-density lipoprotein (LDL - cholesterol carried by
this type is known as 'bad' cholesterol)
• High-density lipoprotein (HDL - cholesterol carried
by this type is known as 'good' cholesterol).
TYPES OF FATS
UNSATURATED FAT: type of fat found in
plant products and fish
Usually liquid form at room temperature
Two kinds:
Monounsaturated- sunflower, corn,
and soybean oils.
Polyunsaturated- olive and
canola oils.
FATS
TRANS-FATTY ACIDS: fatty acids that are
formed when vegetable oils are
processed into solid fats such as
margarine or shortening.
HYDROGENATION : process of converting
vegetable oils into solid fats
FAT MYTH OR FACT?
Body fat is unhealthy and has no beneficial
purpose.
MYTH
–Fact: Body fat supplies energy to the
body when food is unavailable.
–Fact: Body fat acts as a cushion to
protect internal organs.
–Fact: Body fat helps regulate body
temperature .
Fat in Fast Food
Guessing Game
CHIPOTLE:
Steak Burrito with white rice, fajita
veggies, beans, salsa, corn
salsa, sour cream, and cheese.
Side Chips and Salsa
Water
BURGER KING
Texas Double Whopper
Medium Fry
Medium Coke
KENTUCKY FRIED CHICKEN
Kentucky Grilled Chicken Breast
Mashed Potatoes
Corn
8 hot wings
MCDONALDS
Double Quarter Pounder Meal
Medium Fry
Medium Coke
SUBWAY
Footlong Spicy Italian Sub on
Monterey Cheddar Bread
8 oz. of Beef Chili Soup
2 chocolate chip cookies
Water
RESULTS
McDonalds: Meal A: 62 grams of fat
Burger King: Meal B: 84 grams of fat
Subway: Meal C: 94 grams of fat
Chipotle: Meal D: 91 grams of fat
KFC: Meal E: 35 grams of fat
VITAMINS
Help the body release the energy from
other nutrients but does not directly
provide ENERGY.
Necessary for normal growth and
development
Help regulate various body processes
Two Types:
Fat-soluble
Water-soluble
FAT-SOLUBLE VITAMINS
Dissolves in FAT and can be stored in
the body:
Vitamin A
Vitamin D
Vitamin E
Vitamin K
WATER-SOLUBLE VITAMINS
Dissolves in WATER and cannot be stored
in the body in significant amounts
Vitamin C
Vitamin B Complex
MINERALS
A chemical that REGULATES chemical
reactions in the body
Essential in METABOLISM and NUTRITION
Inorganic elements that come from the
earth and are absorbed by plants
Your body needs a total of 20 different
minerals
Macrominerals
Trace minerals
MINERALS
Macro Minerals:
Minerals needed in amounts greater than 100 mg
The major minerals are sodium, potassium,
calcium, phosphorus, magnesium, manganese,
sulphur, cobalt and chlorine.
Micro-Minerals:
Also known as TRACE MINERALS
Needed in small amounts
The trace minerals are iron, zinc, copper,
selenium, iodine, fluorine and chromium
WATER
Body weight is about 65% of water
 Helps with waste removal
 Protects Your Tissues, Spinal Cord, and Joints
 Individuals should drink 8½ to 11½ cups of fluids
per day
 Feeling thirsty is a signal that your body needs more
water
Dehydration:
A condition in which water content within the body
falls to an extremely low level
Dizziness, fatigue, dry mouth, rapid pulse, infrequent
urination