Lesson 1



Nutrition-the sum of the processes by which
humans, animals, and plants consume and use
food.
Nutrient-a substance in food that helps with
body processes
There are 6 categories of nutrients



The most important of all nutrients
Body depends on water to carry out all of its
normal functions.
Makes up 55%-60% of body weight in females,
and 65%-75% in males
1.
2.
3.
4.
5.
Carries nutrients to all parts of the body &
helps remove wastes
Acts as a lubricant in body and joints
Provides a protective layer during pregnancy
Released, usually by sweating, to prevent the
body temperature from rising too high
Necessary for normal kidney function
Meat = ½ water
Bread = 1/3 water
Lettuce = 95% water
Green Beans = 89% water
Fruits = 80% water
Vegetables = 80%water
Milk = 87% water
*recommended eight 8-ounce glasses a day
1.
2.
3.
Protein
Carbohydrates
Fats
Calorie = Calorie is a unit of measurement for
energy. One calorie is formally defined as the
amount of energy required to raise one cubic
centimeter of water by one degree Centigrade.





*Essential nutrient
*Every cell in the body contains protein (from
which all body material is built)
*Made up of amino acids
*Body needs 20 amino acids to function
properly
*Body makes 11 and 9 must be taken in
through diet(essential amino acids))







Form new tissue
Repair injured body tissue
Regulate acids and bases
Transport oxygen and nutrients in the blood
Necessary for blood clotting
Necessary for making antibodies which help
fight infections
Provides 4 calories per gram.
COMPLETE PROTEIN
(All of essential amino acids
are referred to as complete
proteins)
☺Meat
☺Eggs
☺Fish
☺Poultry
☺Dairy Products
☺Soybeans
INCOMPLETE PROTEIN
(Other foods contain most,
but not all essential
amino acids; these are
referred to as
incomplete proteins)
☺Rice
☺Wheat
☺Legumes (anything in a
pod)
☺Nuts
Adult = 12-15% caloric intake (60 grams)
*The body cannot store protein, therefore it must be consumed on a daily basis.
Excess protein is either turned into fat for energy storage or burned for energy
needs
*Americans consume more protein than RDA because of all the meat we eat
*Eat less meat. It is not necessary to eat meat every day. Meat is also a major
source of excess fat-a risk factor for heart disease, cancer, and stroke
*Eat more whole grain foods. These are good sources of protein, and they
contain complex carbohydrates (starch and fiber), and minimal fat.
(Sugar, Starch, Fiber)

The body’s main source of energy (glucose) can
be divided into two main categories: simple
carbs and complex carbs
SIMPLE CARBS


Enters bloodstream
rapidly and provides
quick energy
Sugars both natural and
processed (always end in
‘ose’):
Glucose: body’s main
source of fuel (energy)
 Fructose: sugars from fruit
and honey
 Sucrose: table sugar (empty
calories)
 Lactose: sugar from milk
COMPLEX CARBS
1.
Glycogen-stored glucose
( in liver and muscles)

2.

Starch- found in veggies
and whole grains

3.
Body needs extra for
energy
Main source of energy
Fiber:
1.
2.
Soluble
Insoluble



They are indigestible (i.e.
plant substances which
are difficult for humans to
digest)
Complex carbs that have
no energy value, but
provide roughage or bulk
necessary to maintain a
healthy and regular
digestive tract (prevents
constipation, greater
feeling of satiety)
Good sources: fruits,
veggies, and some grains


Fibers are digestible
and may play a role in
decreasing cholesterol
levels in the blood by
binding to it and
excreting it through
the feces.
Foods high in soluble
fiber include certain
brans, legumes,
barley, etc.

Insoluble fiber


Prevents constipation
Binds with water to
help clean out the
intestines

Soluble fiber

Helps reduce
cholesterol and
prevent heart disease



55%-65% of daily calorie intake
Eating a diet high in complex carbs can actually
help you lose weight
Contain the same # of calories per gram (4) as
proteins, yet contain less fat.
Poop




Most concentrated source of energy
Provides 9 calories per gram of fat
Performs some very important body functions
Choose sensibly






Major fuel for muscles
Helps maintain body temp
Support vital organs (protects from injury)
Regulates the use of cholesterol
Transport fat soluble vitamins through the
body to the digestive system
Provides concentrated source of energy
1.
2.
3.
4.
Saturated
Unsaturated
Trans Fatty Acids
Dietary cholesterol


Foods high in saturated fats tend to raise blood
cholesterol
Foods include: cheese, whole milk, cream,
butter, regular ice cream, fatty fresh and
processed meats, the skin of chicken, palm oil,
coconut oil etc





Cholesterol-a fat-like substance made by the
body and found in certain foods
If found in foods, it’s called dietary
cholesterol
Found in foods of animal origin
Blood cholesterol is a combination of dietary
cholesterol and cholesterol produced by the
body
Can be lowered by eating fewer saturated
fats


Do not raise blood cholesterol
Found in veggie oils, most nuts, olives,
avocados, fatty fish (salmon)


Mostly found in plant sources.
Include monounsaturated and polyunsaturated
fats


Raise blood cholesterol
Foods: partially hydrogenated vegetable oils,
(margarines and shortenings.


Hydrogenation-taking a liquid oil and processing it
into a solid fat.
Commercially fried foods and some bakery
foods




Essential non-caloric nutrients
Found in plants and animals
Required amounts are very small
Provide no energy to the body directly


Help unleash energy stored in carbs, proteins, and
fats
Two groups:


Fat soluble
Water Soluble
FAT SOLUBLE



Vit A, D, E, K
Stored in body so not
necessary to consume
daily
Can reach a toxic level
WATER SOLUBLE


Not stored in body and
can be taken on a daily
basis
Vit B1, B2, B3, B6, B12,
Folate, Biotin,
Pantothenic Acid, C





Assist in processing of other nutrients
Assist in formation of blood cells
Assist in formation of hormones
Assist enzymes in carrying out their various
function
Found in natural foods

More processed less vitamins

All natural and fresh foods that we eat (fruits,
veggies, meats, dairy products)
Recommended Amounts
 1/8 teaspoon
 Deficiency in the various vitamins can lead to:
lack of tooth, muscle and bone growth; lack of
energy, loss of appetite, poor complexion,
decreased vision or blindness.
Are inorganic substances which perform many
different functions throughout the body.
 Although only required in very small amounts,
they are vital for life.
 Nutrient that regulates many chemical
reactions in the body
Major minerals:
 Calcium
 Iron



Major for strong bones and teeth.
Major source milk (should drink Low-fat)

Other sources: natural cheeses, soy-based w/added
calcium, tofu if made w/calcium sulfate, and dark
green leafy veggies.
Lack of Calcium results in osteoporosis: crippling
disease with loss of bone density. More prevalent in
women.
Part of hemoglobin, the oxygen carrying red
blood cell. A deficiency often leads to anemia.
Symptoms of anemia:

weakness, pale skin, headaches, and
tiredness







Shell fish (shrimp, clams, mussels)
Lean meats
Turkey dark meat
Sardines
Spinach
Cooked dry beans
Enriched whole grain bread

Answer the following questions and give them to the
teacher to be graded.
1.
2.
3.
4.
5.
6.
7.
8.
Name the 2 categories of protein.
How many amino acids are essential?
Name three sources that are considered complete
proteins.
Which type of carbohydrate enters the blood stream
rapidly and provides quick energy?
What is the main purpose of insoluble fiber and how
does it get accomplished?
Where do unsaturated fats come from?
What is the processed called that makes vegetable oils
into solid fats?
What are the two categories of vitamins?