Nutrition for Life
Presented by: Mr. Godinez
Objectives:
• Name the six classes of nutrients
• Identify the functions and food sources of
carbohydrates, proteins, and fats
• Describe the need for enough fiber in your diet
• Identify one health disorder linked to high levels
of saturated fats in the diet
• Describe how diet can influence health
What is Nutrition?
• Nutrition, is the science or study of food and the ways
in which the body uses food. It is also the study of
how and why we make food choices. Nutrition is also
the study of the nutrients foods contain.
• Nutrients, are substances in food that provide energy
or help form body tissues and are necessary for life
and growth.
Six Classes of Nutrients
• There are 6 classes of nutrients in food-carbohydrates,
fats, proteins, vitamins, minerals, and water.
Six Classes of Nutrients
• Carbohydrates, are a class of energy-giving nutrients
that include sugars, starches, and fiber.
Six Classes of Nutrients
• Fats, are a class of energy-giving nutrients that are
also the main form of energy storage in the body.
Six Classes of Nutrients
• Proteins, are a class of nutrients made up of amino
acids, which are needed to build and repair body
structures and to regulate processes in the body.
A Balanced Diet Keeps You Healthy
• Eating too little food causes weight loss, poor growth,
and if severe enough, death.
• Eating too much food can cause illness.
• Extra energy is stored as body fat.
• Excess body fat increases the risks of developing heart
disease, high blood pressure, and many other chronic
diseases and disorders linked to poor nutrition.
A Balanced Diet Keeps You Healthy
• The diet you eat during your teens can affect your
risks of developing obesity, heart disease, diabetes,
osteoporosis, and cancer when you are in your 30s,
40s, or 50s.
Food has fuel for your body
• Food provides the fuel that runs your body.
• Metabolism, is the sum of chemical process that
take place in your body to keep you alive and
active.
• Requires energy and nutrients.
• Carbohydrates, proteins and fats provide energy.
• Vitamins, minerals, and water do not provide
energy.
Food has fuel for your body
• Energy in food is measured in Calories.
• Carbohydrates and Proteins = 4 Calories per gram
• Fat = 9 Calories per gram
• Ex. 100g of bread (mostly carbohydrates) = 250 Calories
• Ex. 100g of chocolate cake (mostly fat) = 600 Calories
Carbohydrates
• Found in foods such as fruit, milk, cookies, and
potatoes, are all made up of sugars.
• Two basic types of carbohydrates: simple and
complex.
• Simple carbohydrates, are made up of single or double
sugar molecules.
• Complex carbohydrates, are made of many sugar
molecules that are linked together
• Recommended that 45-60% of the Calories in your
diet should come from carbohydrates.
Sugars: Sweet and Simple
• Sugar = glucose, is a single molecule sugar
• Sucrose, is a double sugar (glucose + fructose)
• Fruit, contain fructose
• Milk, contain lactose
Sugars: Sweet and Simple
• Foods such as candy, soda, and cakes are
sweetened with added sugars (refined).
• Refined, because it has been separated from the
plant that produced it (provides energy but hardly
any nutrients).
Glycogen: Storage Carbohydrates
• If you eat more carbohydrate than your body needs,
some will be stored as glycogen.
• Glycogen is your body’s quick energy reserve.
• It is made of highly branched chains of glucose which can
quickly be broken down into individual glucose units to be
used by body cells.
• If glycogen stores become full, the body is able to convert
carbohydrates from the diet into body fat.
Fiber
• Fiber is a type of complex carbohydrate that provides
little energy and cannot be digested by humans.
• However, fiber is very important for your health.
• Fiber keeps your intestines healthy, prevents
constipation, and may help prevent colon cancer and
heart disease.
Fiber
• Fiber increases the amount of fluid and bulk in
your digestive tract.
• Soluble fiber, dissolve in water.
• Found in the soft pulp of oat bran, apples, beans and
some vegetables
• Hold water in your intestines, which increase the
volume of material in your digestive tract.
• They help protect you against heart disease by
“trapping” cholesterol from eaten food, therefore
lowering blood pressure
Insoluble fiber, do not dissolve in water
• Add bulk to your body’s waste and are found in
the hard or stringy part of fruits, vegetables, and
grains. (wheat bran, corn, brown rice, and the
skins of fruit and vegetables)
• Refined-grain products, such as white flour, are
made by removing the germ and bran from each
grain.
• Refining of grains results in a food that is lower in
fiber and nutrients.
Fats
• Fat is unhealthy, isn’t it?
• Depends.
• Fat is an essential nutrient, and need it for body to
function properly.
• Fats also add to the texture, flavor and aroma of
our food.
• Eating too much fat and eating the wrong kinds of
fat can increase your risk of weight gain, heart
disease, and cancer.
What is Fat?
• Fat (lipids), are fatty or oily substances that do not dissolve in
water.
• Fats are large molecules that are made up of two kinds of
smaller molecules- fatty acid and glycerol.
• Three fatty acids are linked to one glycerol (triglyderides)
• Fatty acids are long chains of carbon atoms that are
chemically bonded to each otherand attached to hydrogen
atoms.
• The length of the carbon chains and the number of hydrogen
atoms attached affect how the fatty acid functions in the body.
Saturated Fats
• Some fatty acids are made up of a chain of carbon
atoms with single bonds between each other.
• Saturated fats are fats that are made up of saturated
fatty acids
• Most saturated fats in our diets are solid at room
temperature and come from animal foods such as
meat and milk.
• A few vegetables oils such as coconut and palm oil
also contain saturated fat.
Saturated Fats
• If you eat a lot of meat, whole milk, butter, and ice
cream, your diet will be high in saturated fat. This type
of diet can lead to obesity, increase your blood
cholesterol levels, and increase your risk of heart
disease.
Unsaturated Fats
• Some fatty acids are made up of a chain of carbon atoms with one or
more double bonds between the carbon atoms. These fatty acis are
said to be unsaturated because the carbon atoms do not hold the
maximum number of hydrogen atoms that is chemically possible.
Unsaturated Fats
• Unsaturated fats are fats that are made up of
unsaturared fatty acids.
• They are more common in plants and tend to be liquid at
room temperature.
• Unsaturated fats that contain fatty acids that have
only one set of double bonded carbons are called
monounsaturated fats. Monosaturead fats are found
in olive oil, canola oil, and peanut oil.