Chapter 6
Nutrition
The ABCs of Nutrition
6.1
Nutrients

Nutrients = are chemicals in food
that the body needs to work
properly.
Three main reasons are:
1.
2.
3.

To provide energy
To build and repair cells
To keep the different systems in the body working
smoothly, such as breathing, digesting food, and
building red blood cells
There are 6 groups of nutrients:
carbohydrates, fats, proteins,
vitamins, minerals and water.
Nutrients Continued
Macronutrients = are
carbohydrates, fats, and proteins.
Macro means large.
 Micronutrients = are vitamins, and
minerals. Micro means small.
 Calories = energy released by some
nutrients.

ENERGY SUPPLIED DIFFER IN WHAT YOU EAT



1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
Carbohydrates

Carbohydrates = are the body's main
energy source. Sugar, starch, and fiber are
the main forms of carbohydrates in the food
we eat.


Simple carbohydrates (sugar/(glucose- natural sugar) is
simple because their chemical structure is relatively
simple compared to starch and fiber.)
Complex carbohydrates – starches and fiber, good foods
include dry beans, starch vegetables (rice, grits, pasta,
oatmeal and bananas are some examples)

Hormones are special messengers that regulate many
different body functions. The digestion process is not
possible without a hormone called insulin, which is
produced in the pancreas. It allows glucose to travel
throughout the body. Problems with insulin is a sign of
diabetes.
Fiber

Fiber is found only in plant foods. It
is the part of the plant the CANNOT
by digested. Since it cannot be
broken down, fiber is not absorbed in
the intestines. High-fiber foods
include bran, legumes, fruits,
vegetables, and whole grain.
 Soluble
Fiber – dissolves in water
 Insoluble Fiber – not dissolved in water
Fat

Fat = usually refers to both fats
and oils.



Fat are solid at room temperature (animal fat)
Oil is liquid at room temperature (plant fat)
Essential Fatty Acids = needed for
healthy skin, healthy cells, and other
bodily functions. Fat carries vitamins
A, D, E, & K.
Fat continued

Essential fatty acids are important to
good nutrition. They are used to make
substances that regulate vitamin body
functions, such as blood pressure,
contraction of certain types of muscles,
blood clotting, and immune responses

Three types of fatty acids
1.
2.
3.

Saturated Fatty Acids
Monounsaturated Fatty Acids
Polyunsaturated Fatty Acids
Oxidation = is a chemical process that
causes unsaturated fats to spoil.
Cholesterol

Cholesterol = is a white, waxy
substance that helps the body carry
out its many processes.
 Cholesterol
is made in the liver
 It’s the starting material for the production of
several hormones and found in large
amounts throughout the nervous system.
 Cholesterol is found only in animal foods,
specifically in liver, egg yolks, dairy products,
meat, poultry, fish and shellfish.
 2 Forms of Cholesterol HDL (good) and LDL
(bad)
6.1 Questions
1.
2.
3.
4.
5.
6.
7.
Explain why carbohydrates are so important in a daily diet.
Then, name some examples of carbohydrates.
List two reasons you should be concerned about good
nutrition in your diet.
__________ is a white, waxy substance that helps the
body carry out its many processes but can be unhealthy in
large amounts.
The hormone that is very important in digestion is
____________.
Chemicals in food that the body needs in order to work
properly are called ____________.
____________ are needed for healthy skin and healthy
cells.
____________ is the only source of energy for the brain
and nervous system.
The Role of Proteins, Vitamins,
Minerals, and Water
6.2
Proteins
Proteins = are needed to build new cells
and repair injured ones. They also help
the body to grow.
 Amino Acids = proteins are made up of
22 building blocks called amino acids.




The body can make 13 of these amino acids; the other 9
which the body cannot make, are called essential
amino acids because they must be provided by the food
you eat.
About 1/5 of your body’s total weight is protein. Skin,
hair, nails, muscles, and tendons are made of protein.
When people get seriously injured, more protein is
usually required.
Proteins Continued


Complete proteins = they are called
complete because they contain all the
essential amino acids in the right amount.
Good sources of complete proteins are
meat, poultry, fish, eggs, and dairy
products.
Incomplete proteins = lack one or more
of the essential amino acids. Ex. food from
plant sources are incomplete, you can
make it complete by combining beans or
peas with a grain produces or animal
protein.
Vitamins

Vitamins = are chemical mixtures
found in food.
 Help
carbohydrates, proteins, fats and
minerals work properly
 Two main types of vitamins


Water-Soluble vitamins = are found n foods
such as oranges and grapefruit. We need these
vitamins daily, because we do not store them in
our body. These vitamins which are Vitamin C and
B’s my be destroyed by heat .
Fat-Soluble vitamins = (A, D, E, & K) are found
in foods containing fat and are stored in the liver
and body fat. We do not need to consume these
vitamins daily because they are stored in our liver
and are drawn from when needed.
Minerals

Minerals = are classified as major or
trace, according to how much is needed in
the diet.

Major Minerals – (some examples) calcium,
phosphorus, potassium, sodium and magnesium.
Calcium and phosphorus help build strong bones and
teeth. Potassium and sodium are needed for
maintaining the body’s water balance.

Trace Minerals – (some examples) Iron, copper, zinc,
and iodine. They are still important , but are only
needed in small amounts. Iron is essential for
replenishing red blood cells.
Water





More than ½ of the body (including bones
and blood) consists of water.
Needed for the digestion, absorption and
transportation of nutrients, and for
elimination of wastes throughout the
kidneys, colon, and lungs.
Distributes heat throughout the body
Allows heat to be released through the skin
by evaporation
Lubricates the joints and cushions body
tissues

Human body can only live a few days without water.
Questions for 6.2
1.
2.
3.
4.
5.
6.
7.
Besides drinking water, what are some other sources
of water that you have consumed? Why is water so
important to the body?
What is the difference between complete proteins and
incomplete proteins.
What are the water-soluble vitamins?
What are the fat-soluble vitamins?
What is the difference between major minerals and
trace minerals?
Proteins are made up of 22 building blocks called…….?
________ and _________ are needed for maintaining
the body’s water balance.
Nutritional Guidelines
6.3
Recommended Dietary
Allowances

Recommended Dietary
Allowances (RDA) = daily nutrients
standards established by the U.S.
government.
 RDAs
suggest the average nutritional needs
of various populations groups
 RDAs differ for men and women and for age,
height and weight group
 The nutrients recommended are protein,
eleven vitamins and seven minerals
http://www.nal.usda.gov/fnic/etext/000105.html
Dietary Guidelines for
Americans

Dietary Guidelines for Americans = are
general than RDA standards.




Intended as good advice for all people rather than
nutritional calculations for specific groups. Guidelines
are for healthy Americans aged 2 and older
Osteoporosis = is a condition in which the bones
gradually lose their minerals, becoming weak and
fragile.
Suggestions for limiting fat (total fat less than 30% of
total calories, saturated fat less than 10% of your
calories and cholesterol have increased HDL and lower
LDL cholesterol
Use sugar, salt in moderation, eat more whole grains,
eat more fruits and vegetables and eat a variety of
foods.
Food Guide Pyramid
http://mypyramid.gov/
What is a Serving Size?

http://education.wichita.edu/caduceus/ex
amples/servings/table_of_contents.htm

Examples:
 Bread,
Cereals - 1 slice of bread, ½ C cooked
pasta
 Veg.–1 C lettuce, ½ C. other veg, ¾ C veg. juice
 Fruit – med. Apple, orange banana, ¾ fruit juice
 Dairy – 1 C. milk, yogurt
 Protein – 2-3 lean meat, ½ C. cooked dry beans,
1 egg, 2 T. peanut butter
Reading a Nutrition Label

1.
2.
3.
4.
5.
All food labels have five main features
Nutrition facts
Serving size
% of daily values
Amounts of vitamins A & C, calcium and iron
List of daily values
6.3 Questions
1.
2.
3.
Look on page 269 in your book and
answer questions 1-5
Give me two examples of a fruit
serving?
Give me two examples of a
vegetable serving?
Making Menus More Nutritious
6.4
Prepping Foods


Some nutrients will be lost during
preparation and cooking and also during
storage of foods both fresh and processed.
HOW DO YOU PREPARE FRUITS AND
VEGEGTABLES?





Letting produce soak will cause some vitamins to wash
of or leach out.
Excessive trimming can also waste nutrients.
Skin and leaves are rich in many vitamins and
minerals.
In addition cutting produce exposes surface to air and
heat that destroy vitamin C.
Using vegetable trimmings in stock or soup base is
one way to recover some of those nutrients.
Cooking Foods

When cooking any food, remember that the
lower the temperature and the shorter the
cooking period, the less nutrient loss there
will be.

With vegetables, the size of the vegetable and the
amount of water used are also important.




If less water is used, more vitamin B and C are retained
Stir-frying and brief steaming are good methods
Also baking root vegetables in their skins retains
nutrients.
Be careful not to over wash grains


White rice for example can lose 25 percent of its
thiamin; brown rice can lose 10 percent.
The amount of nutrients in a cereal product depends on
what is left after milling and washing
Cooking Foods Continued

Grilling, dry sautéing, and sautéing in a
pan brushed with oil are good ways to
eliminate excess fat




Also sautéing with water , juices or stock
Lean cuts of red meat are usually lower in fat. Lean
cuts of meat come from the round, loin, and sirloin
and include tenderloin, strip loin, top round and top
sirloin butt.
During cooking, nutrients in meats primarily are lost
through water.
The longer meat is cooked, the more thiamin and
vitamin B6 are lost

Caramelizing = means to brown.
Changing Ingredients

Legume = family includes a large
assortment of protein-rich beans, peas,
and other pod-growing plants


Ex. Black beans, black-eyed peas, garbanzo beans,
kidney beans, and lentils
Dairy products are naturally high in fat, but
low-fat options do exist.


Use yogurt in place of sour cream, tofu can be used
for many option. Soy milk and soy cheese have less
fat, no saturated fat and no cholesterol
MAKE SURE YOU READ NUTRITION LABELS CAREFULY!
Changing Ingredients
Continued

It’s difficult to eliminate fat from sauces
because a liaison = mixture of egg yolks
and cream, is often used to thicken and
enrich sauces, as well as adding a glossy
appearance.

Other thickening agents

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
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
Arrowroot
Potato starch
Cornstarch
Reducing the sauce
Vegetable purees
Whipped soft tofu
Gelatin
Low-fat creams
Yogurt
Ricotta or cottage cheese blends
Changing Ingredients
Continued

Dressings
 Cream
and egg-based dressings can be
diluted with broth or skim milk
 Pureed vegetables
 Pureed soft tofu
 Honey
 Mustard
 Tahini = paste made from sesame seeds
Changing Ingredients
Continued

Cereal Grains






Seasoning


Whole grains – durum wheat, hard wheat, couscous
Grains can be made into croquets and fritters
Added to breads and batters
Used to thicken soups and stews
Combined with meat
To enhance your meals flavor increase seasoning while
lowering the fat content.
Desserts





Use honey, brown sugar, molasses
Fruit sherbet, ice milk
Crustless tarts
Ice milk
Sugarless jams
6.4 Questions
(Page 276 Questions 1)
1.
2.
3.
4.
5.
6.
7.
8.
One cooking method that helps to retain nutrients
is___________.
_________contain nearly everything we need for
healthy in just the right amounts of vitamins,
minerals, complex carbohydrates, and protein.
Fruits and vegetables can be_________to intensify
their color and flavor.
________grains can greatly affect their vitamin
content.
________is sometimes used in many dishes, such
as lasagnas, in place of cheese.
_________leaner cuts of meat can tenderize them.
__________can be used in place of regular milk in
recipes.
________and________can be used in place of salt
to make dishes more flavorful.