• Nutrition – The science or study of food and
the ways in which the body uses food
• Nutrients - Substances in food that provide
energy or help form body tissues and are
necessary for life and growth
Six Classes of Nutrients
•
•
•
•
•
•
Carbohydrates (Carbs)
Fats (Lipids)
Proteins
Vitamins
Minerals
Water
Balanced Diet
• Balance energy in with energy out
• Metabolism – the sum of the chemical
processes that take place in your body to keep
you alive
• Calorie – the energy in food
Carbs
Simple
1 or 2 sugar
molecules
Complex
Sucrose, Lactose,
Glucose,
Fructose
Starch
Fiber
Starch
• Several sugar molecules linked together
• Must be broken down into simple sugars
• Most come from plant foods
Fiber
Soluble
Dissolves in
water
Insoluble
Holds water
in digestive
tract
Does NOT
dissolve in
water
Adds bulk to
waste
Fiber
•
•
•
•
Little or no energy from fiber
Can help heart disease and colon cancer
Keeps intestines clean
Prevents constipation
Carbs
• Function: Main source of energy
• 45 – 65% of our diet (mostly complex)
• 4 Calories/gram
Proteins (made
of 20 amino
acids)
Essential (9)
Nonessential(11)
Must be eaten in
your diet
Can be made by
the body
Complete/ Incomplete Proteins
∙Protein comes from animals and plants
∙Complete proteins contain all 9 essential amino
acids
∙Incomplete do not contain all 9 essential amino
acids
Proteins
• Function – help build new cells and repair
existing ones
• 10 – 35 % of our diet
• 4 calories / gram
Fats (lipids)
Solid at room
temp.
Saturated
Unsaturated
Can lead to
obesity, increase
cholesterol, heart
disease
Most come from
animal products
***Mostly from plant
products***
Unsaturated
(liquid at room
temp)
***Lower the
risk of heart
disease***
Monounsaturated
Polyunsaturated
Olive oil, canola
oil, peanut oil
Omega(3&6),
Trans fat
Fats (lipids)
∙Function – energy storage
∙Add texture, flavor, and aroma to food
∙25 – 35% of diet (limited saturated)
∙9 calories/gram
Cholesterol
Low-density
lipoprotein (LDL)
Brings cholesterol
to the body cells
“bad cholesterol”
High-density
lipoprotein (HDL)
Carries
cholesterol back
to liver for
removal
“good
cholesterol”
Cholesterol
• Cholesterol is a type of lipid
• Needed to make vitamin D, cell membranes,
certain hormones and bile
• Cholesterol is only found in animal products
• When blood cholesterol levels rise, the risk of
heart and blood vessel disease also increases
Vitamins
• Class of nutrients that contain carbon and are
needed in small amounts to maintain health
and allow growth
Vitamins
Fatsoluble
A,D,E,K
Dissolve
in fat
Watersoluble
All B, C
Dissolve
in water
Minerals
• A class of nutrients that are chemical
elements that are needed for certain
processes, such as enzyme activity and bone
formation
• What are some minerals?
• Nutrient Deficiency
Water
• 60% of your body is water.
• It is necessary for almost every function that
keeps you alive.
• Water intake must balance what your body
loses.
• Where do you get water?
• Tap water vs. Bottled water