Chapter 7: Nutrition for
Life
Section 1:
Section 2:
Section 3:
Section 4:
Carbohydrates, Fats, and Proteins
Vitamins, Minerals, and Water
Meeting Your Nutritional Needs
Choosing a Healthful Diet
Section 1: Carbohydrates, Fats, and
Proteins
Nutrition
Science or study of food


Way body uses food
Study of how and why
we make food choices
Nutrients
Substances in food



Provide energy
Help form body tissues
Necessary for life and
growth
Six Classes of Nutrients:
Six classes of nutrients in food:
1.
2.
3.
4.
5.
6.
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Nutrients:




Need right amount each day
Too little - weight loss, poor
growth, death
To much food - weight gain
Improper nutrition - shortterm and long-term health
consequence
Food = Fuel for Your Body




Food - fuel that runs body.
Nutrients that provide energy - carbohydrates,
fats, and proteins (NOT vitamins, minerals,
water)
Energy in food measured in calories.
Metabolism - Chemical processes in body that
breaks down and converts food to usable
energy.
Food Energy and Calories


Energy in food
measured in kilocalories
(calories).
Kilocalorie is “the
amount of energy
needed to raise the
temperature of 1
kilogram (a little more
than 4 cups) of water 1
degree Celsius.”

1 gram of carbohydrate
has 4 k/cal

1gram of protein has
4 k/cal

1 gram of fat has 9 k/cal
Calories from Food
A “balanced” diet of carbohydrate, protein and fat
should consist of the following percentages of your
total calories consumed each day:
Note: These percentages are for teens.
Carbohydrates: 45-65 %
Fats: 25-35 %
Protein: 10-35 %
What do these foods have in common?
Did you guess they are all carbohydrates?
All foods that contain sugar or starch are carbohydrates.
Carbohydrates – Two Types
Complex Carbohydrates
(good carbs)
Simple Carbohydrates
(bad carbs)
“Starches”
“Sugars”
Larger sugar molecules, takes longer
to be broken down and used by body
Small molecule, broken down and used
quickly as fuel









Include:
Glucose (blood sugar)
Only form of sugar that the body can
convert to usable energy
Fructose
found naturally in fruit and honey
Lactose – (milk sugar)
made by animals
found in dairy products
Sucrose – (table sugar)
found in candies







Include:
Starch – many glucose molecules linked
together
Glycogen – made in the body, stored in
the muscles and livers
can be broken down to provide a quick
source of glucose
Fiber – made of many glucose
molecules
found in fruits and vegetables
cannot be digested by humans
needed for healthy digestive system
“Sugars” – Simple Carbs




Provides energy for cells in
the form of glucose
All forms of sugar must be
broken down into glucose
before can be used by body
for energy
Some found naturally in
foods (milk, fruits,
vegetables)
Some sugars added to foods
(candy, baked goods,
cereals)
‘Starches” – Complex Carbs







Type of complex carbohydrate
Many sugar molecules hooked
together
Eaten in food and broken down into
simple sugars then be used by body
Mostly in plant foods
Starchy vegetables - potatoes,
legumes (beans and peas) grains
(rice, corn, wheat)
Daily Recommendation – 45-65 %
of calories in diet should come from
carbohydrates.
Most of calories should come from
complex carbohydrates
“Fiber” – Complex Carb








Type of complex carbohydrate
Provides little energy
Cannot be digested by humans
Absolutely necessary for digestion – keeps
colon healthy
Moves material through intestine preventing
constipation
Helps prevent colon cancer and heart disease
Two Types of Fiber:
Soluble Fiber – dissolves in water, holds water in intestine
increasing volume of material in digestive tract, help protect
from heart disease, traps bad cholesterol in food eaten (lowers
blood cholesterol)
Insoluble Fiber – adds bulk to feces, found in hard or stringy
part of fruit, vegetables, legumes, whole grains
What do these foods have in common?
If you were thinking they are all fats, you are
correct. Question – are all dietary fats the same?
Fats (and oils) – “Lipids”




Essential nutrient (our bodies need it to
function properly)
Adds texture, flavor, aroma to food
Eating too much or the wrong kind - weight
gain, heart disease, and cancer
Fats - large molecules called triglycerides
Facts About Fat (Lipids)








Essential nutrient. (We need it).
Provides energy, main form of energy storage in the
body.
Too little - lead to deficiency
Too much - weight gain.
Too much of the “bad” kind of fat can raise blood
cholesterol levels
Provides warmth and cushion
Needed to make regulatory hormones, coating on nerve
cells
Add taste, texture to food, make us feel full.
Types of Lipids
Unsaturated Fats
Saturated Fats



Most saturated fats solid at room
temperature
Come from animal
sources (meat, milk, ice
cream, butter).
Plant sources – oils are
“hydrogenated” become
solid at room
temperature (margarine
– made from corn oil)



Come from plants
Tend to be liquid at room
temperature
Examples – corn oil,
safflower oil, olive oil,
sesame oil
Unsaturated Fats (Good Fats)
Monounsaturated Fats
Good fats – help lower risk of
heart disease
 Found in olive oil, canola
oil, and peanut oil
Polyunsaturated Fats
Examples – corn oil,
sunflower oil, soybean oil
Omega-3 oil found in fish
and seafood is a
polyunsaturated fat that can
provide extra protection
against heart disease


Dietary Fats and Lipids to Eat
With Caution




Transfats
Unsaturated fats formed
when vegetables oils are
made into hard margarines
Labeled “hydrogenated
vegetable oils”
Increase the risk of heart
disease
Make processed foods go
“crunch”





Cholesterol
Necessary for certain body
functions
Our liver makes cholesterol
Found only in animals food
sources – (meats, fish,
poultry, milk and eggs), not
in plants
Stick to inside of arteries to
form plaque
Increases chances of heart
disease and stroke
Proteins
What are your favorite protein rich foods?
Proteins









Muscle, skin, hair, and nails made mostly of protein
Protein helps build new cells, repair existing ones
Needed to form hormones, enzymes and antibodies
If not used immediately as fuel - stored as fat
Made up of long molecule chains called amino acids
20 different amino acids in the body
All 20 needed to make new cells
11 of the 20 can be made by the body (nonessential)
9 other amino acids must come from food (essential)
Complete and Incomplete Proteins

Complete Proteins – foods that contain all 20
amino acids that are necessary to build and
repair tissue
Foods: Any animal source –
(milk, eggs, fish, beef, chicken,
cheese)
Incomplete Proteins – foods that do not contain
all 20 essential amino acids
Creating a complete protein from
incomplete protein foods


Combining different grains, legumes, nuts,
fruits and vegetables will create a complete
protein food that is low in fat.
Examples: - bean and rice burrito
- peanut butter and jelly sandwich
on whole wheat bread
- mixed green salad with nuts,
beans and vegetables
Vitamins and Minerals
Function of Dietary Vitamins and Minerals






Help the body work properly
Build the immune system
Support growth and development
Help organs and cells work properly
Build bones and teeth
Assist body in using carbohydrates for energy
Two Types of Vitamins
Fat Soluble Vitamins




Dissolve in fat
Stored in fat tissue in
body
Vitamins A, D, E, K
Best food sources –
dark green vegetables,
whole grains, peas, nuts,
beans
Water Soluble Vitamins




Dissolve in water
Not stored in body –
urinated out if not used
Vitamins B1, 2, 3, 5, 6,
12, folate (B9), Biotin
(B7), C
Best food sources –
meat, grains, nuts, eggs,
beans, fruits, vegetables
Fat-Soluble Vitamins
Vitamin / Foods That
Have It
Vitamin E – Vegetable
oils, beans, peas, nuts,
dark-green vegetables,
whole grains
Vitamin K – Leafy
vegetables (spinach,
kale, broccoli) also
produced in intestine by
bacteria


What It Does
Protects cell membranes
from damage by
connecting to “free
radicals” in blood (extra
oxygen atoms) that can
cause damage to cells
Aids in blood clotting
Water-Soluble Vitamins
Not stored in body. Needed for release of
energy from carbohydrates, fats and proteins.
What It Does
Needed to produce energy
from foods eaten, for
metabolism and other
important body functions
Vitamin / Foods that Have It
B1, B2, B3, B5, B6, B12 –breads,
cereals, beans, meat, dairy
products, eggs, green vegetables
Vitamin C- Citrus fruits, melons,
strawberries, green vegetables,
peppers

Promotes healthy gums and
teeth, aids wound healing, aids
iron absorption, acts as
antioxidant – protects body
cells from damage
Minerals





Needed for processes enzyme activity, bone
formation
Needed in small amounts
20 essential for good health
Taking a vitamin and
mineral supplement can
prevent nutrient deficiency
(not having enough of a
nutrient to maintain good
health)
Best source for vitamins –
FOOD, NOT VITAMIN
PILL













Calcium
Chromium
Copper
Fluoride
Iodine
Iron
Magnesium
Potassium
Phosphorus
Selenium
Sodium
Sulfur
Zinc
Water









Can only live few days without
water
Essential for all body functions
Extra water cannot be stored in
body – must take in water as it
leaves your body (sweat, urine,
feces, breathing)
Must take in at least 2.5 quarts per
day to replace normal water loss
Can get water from foods
About 80-90% of weight of fruits
and vegetables is water
Caffeine / alcoholic beverages
causes body to excrete extra water
Dehydration can cause thirst,
headache, fatigue, loss of appetite,
dry eyes and mouth, nausea,
confusion and constipation
When you sweat you lose water
weight (not fat)