• Michigan Merit
• Strand 1: Nutrition and Physical Activity
– 1.4: Demonstrate the ability to use information
on food labels to choose nutrient dense foods,
avoid or limit low nutrient foods, and avoid foods
that may impact health conditions.
Nutrition
The process by which the body takes
in & uses food
Nutrients:
Substances in food that your body needs to
function properly, such as growing, in repairing itself, & in having
a supply of energy.
Nutrients, found in food, perform a # of life
sustaining functions in body.
Helps prevent chronic diseases like heart
disease, diabetes, stroke, & certain cancers.
Adolescence and Infancy are the fastest.
periods of growth.
Uses more energy from food & has higher
nutrient needs than ever before.
Source
6 main categories
of nutrients
Carbohydrates
1.
2.
3.
4.
5.
6.
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Fiber
Protein
Fats
Fats
Cholesterol
Sodium
Water
Per Day
Complex not
simple
25 – 30 grams
2.3 kg X body
weight
50 – 60 grams
Unsaturated not
Saturated
300 mg or less
2300 mg or less
64 ounces or
more (8 – 8oz)
1. Carbohydrates: the starches & sugars
found in foods
• Body’s chief & preferred
source of fuel
• Provides 4 calories per gram
• Made up of carbon, oxygen, &
hydrogen
• Examples: potatoes, pasta,
bread, fruit,veg.
• Recommended: 55%-65% of
daily calories come from carbs,
mostly complex carbs.
Two types of carbohydrates:
• 1. Simple carbs: or sugars are
present naturally in fruits, some
veggies, & milk.
Fructose in fruit
Lactose in milk
Maltose in grain
Sucrose in table sugar
Sugars are also added to many
manufactured food products
like candy, cookies, & soft
drinks
Complex Carbohydrates: also called starches
• Found in rice, & other grains,
seeds, nuts, legumes (dried
peas, beans), & tubers
(potatoes, yams).
• Called complex b/c
chemically more complex
than simple carbs
• Made up of many sugars
linked together
• During digestion, starches
break down into sugar
Role of Carbohydrates
• Before body can use carbs,
must first convert to glucose.
Glucose: simple sugar & body’s
chief fuel
Glucose not used right away is
stored in liver & muscles as a
starch-like substance called
glycogen.
Later, when more glucose is
needed, the glycogen is
converted back to glucose.
Excess is stored as adipose
tissue, or body fat.
• Fiber: found in the tough stringy part of veggies,
fruits, grains. Recommended: 25 grams/day
Special form of complex carbohydrates
Cannot be digested & used as energy
Serves vital functions:
Helps move waste thru digestive system
Prevents constipation, appendicitis, intestinal
problems.
 Eating fiber may lower risk of some cancers & heart
disease.
 Control diabetes, lowers blood cholesterol, controls
blood sugar.
 Weight control: adds fullness; tends to be lower in fat
& calories.
2. Proteins: Help build &
maintain body tissues
PROTEINS
• Muscles, bone, connective tissue,
teeth, skin, blood, & vital organs all
contain proteins.
• 4 calories per gram (like carbs)
• Excess protein calories converted to fat
for storage (like carbs & fats)
• Proteins are made up of chains or
building blocks called amino acids
(substances that make up body
proteins) that can be arranged in many
ways.
• Your body can make all but 9 of the 20
different amino acids. These 9 are
called essential amino acids, b/c must
come from the foods you eat.
Two types of proteins:
Complete or Incomplete proteins
 Complete Proteins: are foods that contain all essential
amino acids body needs & in the proper amounts.
-Sources include: animal products, such as fish, meat,
poultry, eggs, milk, cheese, yogurt, & many soybean
products
 Incomplete Proteins: foods that lack some of the
essential amino acids.
 Derived from seeds of plants (legumes, nuts, whole grains,
& seeds themselves.
 Eating various incomplete protein sources can = complete
proteins
 Example: legumes with grains
3. Fats





Supply more energy (more than 2x as
much) than carbs & proteins. Fats contain
9 calories per gram
Also called lipids (fatty substance that
does not dissolve in water)
Like carbs, fats are composed of carbon,
hydrogen, & oxygen atoms
Made up of fatty acids
Categorized as saturated or unsaturated,
depending on the chemical composition.
Saturated Fats:
a fatty acid is saturated when
the fatty acid holds all the hydrogen atoms it can
• Animal fats & tropical oils (coconut, palm);
fats in beef, pork, egg yolks, & dairy foods are
higher in saturated fatty acids than fats in
chicken & fish.
• Foods high in saturated fats are usually solid
or semi solid at room temp.
• High intake of saturated fats associated w/
increased risk of heart disease.
Unsaturated
Fats:
a
fatty acid is unsaturated when it is
missing one or more pairs of
hydrogen atoms.
Unsaturated
Fats:





Most vegetable fats, including olive canola,
corn, soybean, & cottonseed contain higher
proportions of unsaturated fatty acids.
Become liquid/oil at room temp.
Associated w/ lowered risk for heart disease.
Products w/ veg. oils, b/c processing, changes
fats characteristics. Hydrogenation: The
adding of missing hydrogen atoms-makes them
more saturated & firmer in texture. Ex.
Margarine.
Recommendation: less than 30% of diet should
be from fat & less than 10% from saturated fats.
FUNCTIONS
 Store energy in form that can be used when body
needs it.
 Pad & protect organs
 Insulate body from cold
 Important ingredient of several hormones
 Adds flavor & help satify hunger b/c takes longer to
digest
 Necessary for storage & transport of certain vitamins
throughout body
 Carry vitamins A,D, K, & E into blood & serve as
sources of linoleic acid (essential fatty acid not made
in body but essential for growth & healthy skin).
 Too much fat is linked to diabetes, heart disease, &
other health conditions.
Cholesterol: fat like substance produced in liver of all
animals, & therefore, found only in foods of animal
origin-meats, poultry, fish, eggs, & dairy products.



Body needs some cholesterol but
it can make what it needs
Cholesterol is instrumental in:
 Production of sex hormones
 Vitamin D in presence of
sunlight
 Protective sheath around nerve
fibers
However, elevated blood
cholesterol levels in blood
increase risk for heart disease, &
other circulatory diseases.
Good Cholesterol vs. bad
• HDL (high density lipids): good cholesterol b/c
carries cholesterol from blood stream to liver
where it is broken down or used & removed from
body.
• LDL (low density lipids): carries cholesterol &
other fats from digestive system thru blood to
body’s cells. If more cholesterol is carried than
needed, a build up occurs on walls of arteries.
Eventually deposits or plaques build up & clog
arteries
• Cholesterol should not exceed 300 milligrams/day
• Below 200 milligrams per deciliter
Raises LDL cholesterol and lowers
HDL cholesterol = heart disease
Daily less than 300 mg.
Visceral fat is fat
surrounding your internal
organs. Too much lead to
heart disease
Limit your intake of SATURATED FATS AND
TRANSFATS – LINKED TO HEART DISEASE,
OBESITY, DIABETES…
Good Unsaturated Fats:
Limit Saturated and transfats
Polyunsaturated and
monounsaturated.
Lowers LDL cholesterol and
raises HDL cholesterol
• McDonald’s USA - Nutrition Info
Daily
Source
Per Day
Carbohydrates
Complex not simple
Fiber
25 – 30 grams
Protein
2.3 kg X body weight
Fats
50 – 60 grams
Fats
Unsaturated not Saturated
Cholesterol
300 mg or less
Sodium
2300 mg or less
Water
64 ounces or more (8 – 8oz)
LABELS


YouTube - Label Reading 101
YouTube - BAN TRANS FATS! THEY ARE
DEADLY!
4. Vitamins: compounds that help regulate
many vital body processes, including the
digestion, absorption, & metabolism of other
nutrients.
• Vitamins are known as micronutrients
b/c they are needed in small amounts.
• Vitamins do not supply calories, but
some of them speed up reactions that
produce energy in body cells.
• Of the 13 vitamins that play a key role
in good nutrition, only vitamin D, is
manufactured by the body. The rest
must come from food.
Vitamins: classified into 2 groups: watersoluble & fat-soluble
• Water Soluble: dissolve in water &
thus pass easily into the bloodsteam
in the process of digestion.
• Excess amounts excreted in urine
• Since these vitamins are not stored in
body, need to replenish supply w/
foods you eat.
• Foods containing these vitamins
need to be cooked carefully so
vitamins are not lost.
• Adding variety to foods you eat will
ensure you get the nutrients you
need.
Water soluble vitamins: Vitamin C (ascorbic acid)
•
Role in body:
1. protects against infection,
2. helps w/ formation of connective tissue,
3. helps wounds heal,
4. maintains elasticity & strength of blood
vessels,
5. promotes healthy teeth & gums.
• Food Source: citrus fruits, cantaloupe,
tomatoes, cabbage, broccoli, potatoes,
peppers
• Effects of Deficiency: scurvy (bleeding gums,
loose teeth, wounds that don’t heal).
Scurvy
• http://www.google.com/search?q=scurvy+pict
ures&hl=en&safe=active&rls=com.microsoft:e
n-us:IESearchBox&rlz=1I7GPEA_en&prmd=ivns&sour
ce=lnms&tbm=isch&ei=nqeTbz7Hsm_gQfvsMC7Dg&sa=X&oi=mode_lin
k&ct=mode&cd=2&ved=0CBIQ_AUoAQ&biw=
996&bih=571
B1 (thiamine)
Role in body:
1. Changes glucose into energy or fat
2.
3.


Helps prevent nervous irritability
Necessary for good appetite
Food Source: whole-grain or enriched cereals,
liver, yeast, nuts, legumes, wheat germ
Effects of deficiency: Beriberi (damage to
nervous system, heart, & muscles)
B2 (riboflavin)
Role in body:

1.
2.
Essential for producing energy from carbs, fats,
& proteins
Helps keep skin in healthy condition
Food source:

milk, cheese, eggs, spinach, beef liver
Effects of deficiency: skin disorders, sensitive eyes
–
B3 (Niacin)
Role in body:

1.
2.
3.
Maintenance of all body tissues
Helps in energy production
Needed by body to utilize carbohydrates, to
synthesize human fat, & for tissue respiration
Food source:

Milk, eggs, poultry, beef, legumes, peanut
butter, whole grains, & enriched & fortified grain
products
Effects of deficiency: Pellagra (diarrhea, skin
disorders, depression)
–
B6 (pyroxidine)
Role in body

1.
Essential to amino acid & carbohydrate
metabolism: helps turn the amino acid
trytophan into serotonin (a messenger to the
brain), & niacin
Food Source:

wheat bran & germ, liver meat, whole grains,
fish, vegetables
Effects of deficiency: skin disorders, anemia
–
Folic Acid (folate)
Role in body:

1.
2.
Necessary for the production of RNA & DNA
and normal red blood cells
Reduces risk of birth defects
Food Source:

Nuts & other legumes, green vegetables,
orange juice, folic acid-enriched breads & rolls,
liver
Effects of Deficiency: anemia, diarrhea
–
B12 (colalamin)
Role in body:

1.
Necessary for production of red blood cells &
normal growth.
Food Source:

Found in animal products, such as meat, fish,
poultry, eggs, milk, other dairy products, some
fortified foods.
Effects of deficiency: anemia, fatigue
–
Pantothenic Acid
Role in Body:

1.
2.
Functions in breakdown & synthesis of
carbohydrates, fats, & proteins
Necessary for synthesis of some of the adrenal
hormones.
Food Source:

Milk, cheese, poultry, wheat germ, whole grain
cereals & breads, legumes, green vegetables.
Effects of deficiency: vomiting, insomnia, fatigue
–
Biotin

Role in body:
1.


Aids in energy metabolism
Food Source: organ meats, poultry, fish,
eggs, peas, bananas, melons
Effects of Deficiency: abnormal heart
function, skin disorders, loss of appetite
FAT SOLUBLE: VITAMINS THAT ARE ABSORBED &
TRANSPORTED BY FAT.


Vitamins A, D, K, & E
Body obtains vitamins in 2 ways:
1.
2.
3.
4.
Directly from plant eating organisms
By manufacturing it from carotenoids in
plants such as beta-carotene (a substance
found in carrots, broccoli, spinach, & other
vegetables.
*Fat soluble vitamins are stored in the body’s fatty
tissue, liver, & kidneys (unlike water soluble which
are eliminated through urine).
*Excess build up of these vitamins can have a toxic
or other damaging effect on the body. Ex. People
who take nutrient supplements w/ very large doses of
fat soluble vitamins are vulnerable to these effects.
VITAMIN A

Role in Body:
1.
2.
3.
4.
5.
6.
Maintenance of epithelial tissue
Strengthens tooth enamel & promotes use of calcium
& phosphorus in bone formation
Growth of body cells
Keeps eyes moist
Helps eyes adjust to darkness
Possible aid in cancer protection

Food Source: milk, other dairy products,

Effects of deficiency:
green vegetables, carrots, deep-orange fruits,
liver
night blindness, rough
skin, dry eyes, poor growth of bones & teeth.
VITAMIN D



Role in Body:
1. Promotes absorption & use of calcium &
phosphorus
2. Essential for normal bone & tooth
development
Food Source: fortified milk, eggs, fortified
breakfast cereals, sardines, salmon, beef,
margarine, produced in the skin upon exposure
to ultraviolet rays in sunlight
Effects of deficiency: Rickets in children
(bones & teeth do not develop properly)
Rickets
• http://www.google.com/search?q=rickets+dis
ease&hl=en&safe=active&rls=com.microsoft:e
n-us:IESearchBox&rlz=1I7GPEA_en&prmd=ivnsb&so
urce=lnms&tbm=isch&ei=OOueTd_bPI3egQe1
9oDWDw&sa=X&oi=mode_link&ct=mode&cd
=2&ved=0CAoQ_AUoAQ&biw=996&bih=571
VITAMIN E



Role in Body:
1. May relate to transporting oxygen through
blood & longevity
2. May be a protection against red blood cell
destruction
Food Source: widely distributed in foods;
vegetable oils, legumes, nuts, seeds, & wheat
germ
Effects of deficiency: rupture of red blood cells
VITAMIN K

Role in Body:
1.
2.


Essential for blood clotting
Assists in regulating blood calcium level
Food Source: spinach, broccoli, eggs, liver,
cabbage, tomatoes; produced by intestinal
bacteria
Effects of deficiency: Hemorrhage, slow
clotting of blood
5. Minerals: inorganic substances that the body cannot
manufacture but that act as catalysts, regulating many
vital body processes..
• Minerals are micronutrients (like
vitamins)
• Despite small amounts needed by
body; each serves it’s own unique
function in health
• Trace minerals are those which
your body needs in tiny amounts
(iron, iodine, copper)
• Teen years, when growth is rapid,
iron is especially important.
CALCIUM
•
Role in body:
1. Helps build & maintain bones
& teeth
2. Nerve & muscle function
3. Blood clotting
• Food source: milk & dairy
products, dark green, leafy
vegetables, tofu, legumes
• Effects of deficiency: rickets in
children; osteoporosis in adults
Osteoporosis
• http://www.google.com/search?q=osteoporos
is&hl=en&safe=active&rls=com.microsoft:enus:IESearchBox&rlz=1I7GPEA_en&prmd=ivnsb&so
urce=lnms&tbm=isch&ei=_uueTeKULI_EgAfM
urDXDw&sa=X&oi=mode_link&ct=mode&cd=
2&ved=0CCMQ_AUoAQ&biw=996&bih=571




Adolescents require about
1200 to 1500 mg of calcium
per day.
Milk – 1 cup has 300 mg of
calcium
Yogurt – 8oz has 300 mg of
calcium
Cheddar cheese – 1.5oz has
300 mg of calcium
Phosphorus
• Role in body:
1. Helps build & maintain bones
& teeth
2. Energy metabolism
• Food source: meat, eggs,
poultry, fish, legumes, milk
& milk products
• Effects of deficiency:
weakness & pain
Not getting enough
calcium restricts the
proper development of
bones and results in
brittle bones later in life.
Excess intake of some
minerals may be
harmful. For example, if
you drink a lot of
carbonated sodas, the
high level of
phosphates actually
interferes with calcium
metabolism and may
weaken your bones.
THE BAD NEWS
Magnesium

Role in body:
1.
2.
3.


Helps build bones & protein
Energy metabolism
Muscle contraction
Food source: leafy green vegetables, legumes,
nuts, whole grain foods
Effects of deficiency: weakness, mental disorders
Sodium

Role in body:
1.
2.



Helps maintain water balance
Nerve function
Food source: table salt, processed food, soy sauce
Effects of deficiency: muscle cramps
*most people consume more sodium than they
need. It can contribute to high blood pressure.
Sodium contributes to
high blood pressure
• http://www.livestrong.com/video/1764-highblood-pressure-health-byte/
• http://www.nlm.nih.gov/medlineplus/ency/an
atomyvideos/000013.htm
1
2
3
Chlorine

Role in body:
1.
2.


Helps maintain water
Digestion
Food source: table salt, soy sauce, processed foods
Effects of deficiency: growth failure, loss of appetite
Potassium

Role in body:
1.
2.


Helps maintain water balance & make
protein
Functioning of heart & nervous system
Food source: vegetables, fruits, meat, poultry, fish
Effects of deficiency: muscular weakness, confusion,
abnormal heart function
Sulfur

Role in body:
1.

Forms part of some amino acids & B
vitamins
Food source: milk & milk products, meat, poultry, fish,
legumes, nuts

Effects of deficiency: unclear
Iodine

Role in body:
1.


Helps in metabolism as part of thyroid hormone
Food Source: seafood, iodized salt
Effects of deficiency: goiter (enlargement of
thyroid), mental & emotional physical retardation
in infants
Iron
Role in body:
1. Part of red blood cells
2. Helps in energy metabolism
Food source:
red meats, seafood, legumes, green, leafy vegetables,
fortified cereals, & dried fruits.
Effects of deficiency: Anemia (weakness, paleness, shortness of
breath)
*teen girls & adult women need a lot of iron b/c loss of iron during
menstruation. Boys need iron too for building muscle mass.
Anemia: Iron Deficiency

http://www.google.com/search?q=anemia+sympto
ms&hl=en&safe=active&rls=com.microsoft:en-us:IESearchBox&rlz=1I7GPEA_en&prmd=ivnsb&source
=lnms&tbm=isch&ei=y2eTembLsXJgQeA5eTFDw&sa=X&oi=mode_link&ct
=mode&cd=2&ved=0CBQQ_AUoAQ&biw=873&
bih=373
Selenium

Role in body:
1.


Helps break down harmful substances
Food source: seafoods, meats, organ meats
Effects of deficiency: muscle weakness & pain, heart
damage
Zinc

Role in body:
1.

Part of many substances that help carry out body
processes
Food source: meats, poultry, seafood, milk, whole grain
products

Effects of deficiency: slow growth in children, slow
healing
Fluorine

Role in body:
1.


Helps form strong teeth & bones
Food source: fish, fluoridated water, animal foods
Effects of deficiency: tooth decay
Minerals continued


24 different minerals have been shown to be
essential to good health
6 of these minerals you need in significant amounts:
 Calcium,
chlorine
magnesium, phosphorus, sodium, potassium, &
6. Water
• 65% of your body weight is
water
• While you don’t get energy
directly from this nutrient,
water is essential for all life
processes, including energy
production.
• Nearly all of the body’s
chemical reactions, including
those which build new
tissues & produce energy,
take place in a water
solution.
• Water is the primary
component of blood &
tissue fluids: it carries
dissolved waste products
out of the body & helps
digest food.
• Since perspiration helps
body cool down, water
also helps regulate body
temp.
• Water contains dissolved
substances called
electrolytes that regulate
many processes in cells.
• By helping to adjust
body temp. & electrolyte
balance, water plays
important role in
homeostasis.
WATER


Every day you need 6-8
eight ounce glasses of
water or their
equivalent in foods that
contain a lot of water
(fruit & veg. Juices)
Dehydration (a serious
reduction in the body’s
water content) can
result from heavy
perspiration or severe
dehydration.
WATER
When the body becomes
dehydrated it loses
important electrolytes
along w/ water.
 Symptoms of
dehydration: weakness,
rapid breathing, & weak
heart beat.

Can you
die from
drinking
too much
water?
• SAN FRANCISCO - THE family of a woman who died while
taking part in a radio station water-drinking contest to
win a Nintendo Wii was awarded more than US$16.5
million (S$23 million) by a jury in California.
• Mother-of-three Jennifer Strange was 28 when she died
in 2007 after participating in the 'Hold Your Wee For a
Wii' contest run by KDND-FM.
• The contest promised the popular Nintendo video game
to the person who could drink the most water without
urinating or vomiting.
• An autopsy determined that Ms Strange died of water
intoxication. No criminal charges were filed in the case,
but Ms Strange's survivors sued the station and its
owners for more than US$34 million.
Drinking too much water can kill you!
The body can not excrete too much water.
Excess water then goes to the bowel, which pulls salt into
it from the body, diluting the concentration of salt in the
tissues.
By changing the concentration of salt, in turn, causes a
shifting of fluids within the body, which can then induce a
swelling in the brain.
The swollen organ will then press against the bones of
the skull, and become damaged.
Fluid replacement guidelines: limit water to 1 to 1-1/2
quarts per hour and 12 quarts per day. (Released by the
Army in 1998)
Daily
Source
Per Day
Carbohydrates
Complex not simple
Fiber
25 – 30 grams
Protein
2.3 kg X body weight
Fats
50 – 60 grams
Fats
Unsaturated not Saturated
Cholesterol
300 mg or less
Sodium
2300 mg or less
Water
64 ounces or more (8 – 8oz)
CAFFEINE



The best practice is to avoid caffeine. Intake:
300 mg per day (3 cups of coffee).
It increases alertness, stimulates heart
function (rate), blood circulation
It travels to every part of the body, including
the brain until the liver metabolizes it, which is
determined by gender, age & health.
CAFFEINE
•
•


Coffee, tea, chocolate, cola drinks, and both
prescription and nonprescription drugs are
sources of caffeine
Large amounts of caffeine flushes watersoluble vitamins from the body faster.
5 – 6 cups of coffee taken in a short time
would be “illegal” for Olympic competition.
800 mg caffeine ingested over 2 – 3 hours
would exceed the IOC limit.
•
Drink/Food/Supplement
Amt. of Drink/Food
Amt. of Caffeine
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
SoBe No Fear
Monster energy drink
Rockstar energy drink
Red Bull energy drink
Jolt cola
Mountain Dew
Coca-Cola
Diet Coke
Pepsi
Brewed coffee (drip method)
Iced tea
Chocolate milk beverage
Dark chocolate
Jolt gum
Cold relief medication
Vivarin
*denotes average amounts
8 ounces
16 ounces
8 ounces
8.3 ounces
12 ounces
12 ounces
12 ounces
12 ounces
12 ounces
5 ounces
12 ounces
8 ounces
1 ounce
1 stick
1 tablet
1 tablet
83 mg
160 m
80 mg
80 mg
72 mg
55 mg
34 mg
45 mg
38 mg
115 mg*
70 mg*
5 mg*
20 mg*
33 mg
30 mg*
200 mg
• YouTube - How Caffeine Works