Lesson 31
You Can Select Foods That Contain Nutrients
- Nutrition: Is the study of what people eat and how these affect health status.
- Nutrient: is a substance in food that helps with body processes, helps with growth, and repair of cells, and provides energy.
- Calorie: is a unit of energy produced by food and used by the body
- Six Classes of Nutrients:
- Protein: needed for growth, to repair and build body tissues, to regulate body processes, to supply energy
- form part of every cell in your body
- Skin, Hair, and nails
- Help maintain strength and fight infection
- A diet deficient in proteins will stunt your growth, affect the development of tissue, effect mental development.
- Types of protein:
- Complete Protein: is a protein that includes all amino acids
- Amino Acids: Building blocks that make up proteins
- Essential Amino Acids: Nine amino acids that the body cannot produce
- Incomplete Protein: Is a protein that does not contain all the amino acids
(Grains: Whole Grains, Legumes, Nuts &
Seeds)
- Carbohydrates: Is a nutrient that is the main source of energy for the body
- Include sugars, starches, and fiber
- Sources include: vegetables, beans, potatoes, pasta, breads, rice, bran, popcorn, and fruit.
- Two Types:
- Simple Carbohydrates: sugars that enter the bloodstream rapidly and provide quick energy
- Sources: fruits, honey, Milk (natural)
- Sources: Processed sugar, cakes, candy, ketchup, soda pop
- These simple carbohydrates provide calories but FEW vitamins and minerals
- Complex Carbohydrates: are starches and fiber
- Most calories in your diet come from this group
- Sources include: grains such as bread and pasta, potatoes, beans
- Starch: is a food substance that is made and stored in most plants. Starch provides long lasting energy.
- Fiber: is the part of grains and plant foods that cannot be digested. Fiber helps food move through the digestive system
- Fiber can also reduce cholesterol, and your risk of developing heart disease.
- Sources of Fiber include: wheat, bran, cereals, fruit and vegetables.
- When you eat complex carbohydrates, they are changed by your saliva into glucose.
- Glucose: used by cells to provide heat and energy.
3. Fats: is a nutrient that provides energy and helps the
body store and use vitamins
- Two main types of fat
- Saturated Fat: is a type of fat from dairy products, solid vegetable fat, and meat and poultry.
- Usually in solid form at room temperature
- Cholesterol: is a fat-like substance made by the body and found in certain foods.
- Cholesterol can be lowered by eating fewer saturated fats, maintain a healthful cholesterol level will reduce the risk of heart disease.
- Unsaturated Fat: is a type of fat obtained from plant products and fish.
- Unsaturated fats are usually liquid at room temperature( corn and soybean oils, olive oil, canola oil)
- Visible Fat: Can be seen when looking at food
- Invisible Fat: Cannot be seen when looking at food. Ex: Cake contains eggs and shortening
- Vitamins: is a nutrient that helps the body use carbohydrates, proteins, and fats.
- Vitamins: A, D, K, B1, B12, C, B3, B6, E, Folacin, B2, Biotin, Pantothenic Acid
Page 260 Handout
Minerals: is a nutrient that regulates many chemical reactions in the body
- Calcium, Magnesium, Phosphorus, potassium, Sodium, Sulfur, Copper, iodine, Iron, Manganese, Zinc
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Osteoporosis Scurvy Neural Tubes
Hemophila
- Water: is a nutrient that is involved with all body processes, makes up the basic part of blood, helps with waste removal, regulates body temperature, and cushions the spinal cord and joints.
- Water makes up more than 60 % of your mass.
- You can live without water for about three days
- Dehydration: is a condition in which the water content of the body has fallen to a low level.
- Caused by lack of water intake, fever, vomiting, or diarrhea.
- Six to eight glasses of water per day