Nutrition
The process of consuming
nutrients and the body’s use of
those nutrients to maintain life
processes.
There are
6 Essential Nutrients
found in varying amounts in the food and
drinks we consume.
Macronutrients
Nutrients that provide energy to fuel the
body’s processes. This energy is
expressed as “calories”.
Carbohydrates, Fats, Proteins
Micronutrients
Nutrients that do not provide the body with
energy. They help assist with and
regulate bodily processes and may be
referred to as “regulating nutrients”
Vitamins, Minerals, Water
Let’s take a look at the
macronutrients…
Carbohydrates
Fats
Protein
Carbohydrates
Calories Per Gram
4
Carbohydrates
Calories Per Gram
4
Since the sugar packet
weighs one gram, it
contains 4 calories of
energy.
Carbohydrates
Calories Per Gram
4
Since the sugar packet
weighs one gram, it
contains 4 calories of
energy.
How many calories
come from carbohydrates
in one cookie?
Carbohydrates
Calories Per Gram
4
13x4=52
Since the sugar packet
weighs one gram, it
contains 4 calories of
energy.
How many calories
come from carbohydrates
in one cookie?
Carbohydrates
CHO’s
(carbon, hydrogen, oxygen)
Categories
Simple Sugars
(They taste sweet to the tongue and enter the bloodstream quickly)
Carbohydrates
CHO’s
(carbon, hydrogen, oxygen)
Categories
Simple Sugars
(They taste sweet to the tongue and enter the bloodstream quickly)
Starches
(Complex arrangements of simple sugar molecules )
Carbohydrates
CHO’s
(carbon, hydrogen, oxygen)
Categories
Simple Sugars
(They taste sweet to the tongue and enter the bloodstream quickly)
Starches
(Complex arrangements of simple sugar molecules )
Fiber
(Provide structure to the plant and stores water for the plant, non-digestable,
but absorbs/retains water as it moves through the intestines and keeps stools
moist.
Carbohydrates
Functions
Sugars-quick energy- individual molecules of
sugar enter the bloodstream quickly
Starches-sustained energy- strands of sugar
molecules that must break away in order to
enter the bloodstream.
Fiber- no energy, keeps stools moving to
prevent constipation. See next slide…
Fiber
The parts of the plant that
our body doesn’t digest…
Carbohydrates
Sources
All plant products.
The only animal product containing a
substantial amount of CHO’s is milk, which
contains lactose (milk sugar).
Carbohydrates
Other
Advised 60% of daily caloric intake
Ex. Up to 1200 calories of a person’s 2000
calorie intake should be from carbohydrates.
2000cal. x .60 = 1200cal.
Sugar News Report
Fox 19
Which carbohydrate dominates these candies?
SIMPLE Sugars!
FIBER is the non-digestible structural component of a plant.
Why is it so good for us if we can’t digest it?
It assists us with REGULARITY by
keeping our stools moving! 
A select population of Americans view
carbohydrates as “evil” and avoid
them at all costs…..But are ALL
carbohydrates “bad”?
The label shows Dietary Fiber and Sugars (simple sugars)
How many grams of starch does one serving of this food
item contain?
If you said 2, then your are right!!!!
Out of 10 Total Carbohydrate grams,
3 are fiber, 5 are sugars, and 2 must
be from starches.
Which Carbohydrate is predominant in
these food items?
Dominant carbohydrates in vegetables and whole grains:
Starches
Fiber
Sugars
Fats
Calories Per Gram
9
(Fat contains more energy, per gram,
than any other macronutrient.)
Fats
Categories
Saturated- solid at room temp
(mostly from animals)
Unsaturated- liquid at room temp
(from plants)
Fats
Functions
Long term energy storage, enable
hormone/vitamin use and transfer,
insulation, padding of organs, etc.
Fats
Sources
Both plant and animal sources.
Animal fats are generally less healthy
than plant fats. Why?
Fats
Animal fats are generally less healthy
than plant fats. Why?
If you said that animal fats are saturated
and much more likely to cause fatty
deposits (plaques) in the arteries, then
you are right!
(and we already know that plaque in the
arteries can lead to CAD!)
Fats
Other
Advised that 30% of daily calories
should come from fats.
(Up to 600 calories of a 2000 calorie
intake should be from fat.)
2000 x .30 = 600
Fats
Other
*Cholesterol is a fat-like substance only
found in animal products (made by the
liver), is not classified as a fat, and
provides no energy to the body yet it is
an essential component of cell
membranes and hormone production.
What kind of fat is in a piece of meat such as this?
Would it contain cholesterol?
What kind of fat is in a piece of meat such as this? Saturated
Would it contain cholesterol? Yes, because it’s an animal
product and all animals produce cholesterol in their livers.
How many grams of unsaturated fat are
in one serving of this candy bar?
If you answered 7 then you are right!
Of 19g of Total Fat, 12g are Saturated.
That leaves 7g that must be Unsaturated.
Which are saturated? Unsaturated?
Saturated
Unsaturated
Protein
Calories Per Gram
4
Protein
Categories
Amino Acids (the body needs 20 and the
liver makes 12 of those)
Complete Protein
A food that contains all 8 amino acids
that the body can’t make.
Incomplete Protein
A food that does not contain all 8 amino
acids that the body can’t make.
Protein
Functions
Cell production and repair
Enzyme production
Antibody production (essential for the
immune system),
Etc.
Protein
Sources
Animal and Plant Products
Meat: Most likely to be a complete protein
Plant Foods: Most likely to be incomplete
proteins
Protein
Other
Body’s last resort for energy.
Advised 10% of daily calories.
(200 Calories of a 2000 calorie intake)
2000 x .10 = 200
Animal products are a good source of COMPLETE protein
Dried beans are a good source of fiber and protein….
although they are INCOMPLETE proteins.
Amino Acid
The R side group will vary for each of the different amino acids.
For each protein that's made, the order of the R groups is VERY
important because it determines the shape of the protein and the
job it will do.
Examples of some amino acids
What message are we getting from this cartoon?
A diet high in animal products will naturally contain more
fat than a vegetarian diet….The concern isn’t that the
vegetarians don’t get adequate protein. The real concern
is the fat content consumed by *omnivores like the family
on the right.
(*omnivores eat both plant and animal products)
Vitamins
Calories Per Gram
0
Vitamins
Categories
Fat Soluble: A,D,E,K
(Stored in fats cells until used)
Water Soluble: C, and all the B’s
(Found in fluids of the body and the excess is excreted
instead of stored)
Vitamins
Functions
Depends on the vitamin. Vitamins
are “regulating” nutrients and assist in a
variety of biochemical processes.
Vitamins
Sources
All plant and animal products
Vitamins are organic
(made by living tissues, they contain carbon)
Vitamins
Other
The only disease a vitamin can cure is one
caused by a lack of that vitamin.
Example: Scurvy- lack of vitamin C
Night Blindness- lack of vitamin A
Which category of vitamins is a person more
likely to build up to toxic levels in a person’s
body?
Vitamins
If you said
“Fat Soluble Vitamins”
then you are right!
(We have an opportunity to excrete water
soluble vitamins before they build up to toxic
levels)
Would these food items contain water soluble or fat soluble vitamins?
Water Soluble since fruit contains almost no fat.
Grains are a good source of water and fat soluble vitamins
Minerals
Calories Per Gram
0
Minerals
Categories
Macrominerals- Needed in large amounts
K, S, Na, Ca, Si, Mg, Cl, P
Trace Minerals- Needed in small amounts
Fe, Cr, Co, Cu, I, Mn, Se, Zn, Mo
Can you name them?
Minerals
Functions
Depends on the mineral. Minerals, like
vitamins, are regulating nutrients and
assist in a variety of bodily processes.
Unlike vitamins, minerals are inorganic.
Minerals
Sources
Plant and animal products, but mostly
obtained from plant products since
minerals are absorbed from the soil
through the plant’s root system.
Minerals
Other
Body’s most abundant mineral is Calcium
If every particle of salt were taken from our
bodies, we would live about 48 hours.
The vegetable with the highest amount of
potassium is french beans.
The fruit with the highest amount is a banana.
Which items on the label are vitamins?
Which items are minerals?
Mineral
Mineral
Vitamins
Vitamins
Mineral
Mineral
Vitamins
Vitamin
Vitamin
Mineral
Water
Calories Per Gram
0
all
mom
Water
Functions
Nutrient transport, waste transport,
Necessary for all cellular processes,
temperature regulation, provide
moisture to delicate tissues like
mucus membranes.
Water
Sources
Besides the obvious, we get water
from certain fruits, vegetables, milk,
and all drinks.
Water
Other
We lose about 8 glasses of water each
day through breathing, sweating,
urinating, etc.
The body’s total weight is about 60-75%
water but, men’s bodies usually
contain a higher % of water than
women.
WHY?