Nutritionhealth
- 1. Nutrition
- 3. I. Carbohydratessupply energy reduce refined carbohydrates (sugars) in diet, while adding more complex (whole grains, vegetables, fruits, etc.)
- 4. Types of Carbohydrate A. Sugar- simple carbohydrate 1. Monosaccharide - simple sugar Glucose (dextrose) - found in fruits and vegetables; other sugars and starches break down into it during digestionFructose- fruit sugar
- 5. More Sugar Types . . .2. Disaccharide- double sugar; breaks down into simple sugars during digestionLactose - milk sugar (found only in milk)Sucrose - table sugar
- 6. Types of CarbohydratesB. Starches - Complex carbohydrate; breaks down to simple sugars during digestionFiber - most complex, found in plantsfiber or roughage in diet - does not completely break down does not supply energy
- 7. II. FatMost concentrated form of food energySlower to digest, so that you feel full longerContributes to flavor/tenderness in meats
- 8. Types of FatA. Saturatedcomes from animal sourcessolids at room temperaturerestrict in dietavoid hydrogenated plant sources (margarine &shortening)
- 9. B. Unsaturated Fatsliquid at room temperaturecanola and olive oil - best to consume
- 10. Trans FatAvoid:Trans fatty acidsFound in hydrogenated products – margarine and shorteningExposing unsaturated oils to heat creates trans fatsMay raise blood cholesterol - LDL
- 11. Cholesterol Cholesterol-An alcohol,not a fatwaxy, fat-like substance found in most body tissue (particularly the brain, nervous system, and blood)during digestion, cholesterol helps to break down fats so they can be absorbed through the wall of the small intestine
- 12. Cholesterolfoods that are high in saturated fat are also frequently high in cholesterolthe body obtains a third of its cholesterol from food and makes the rest, a high level of cholesterol, over 200 mg, is associated with heart disease
- 13. CholesterolThe bloodstream transports cholesterol throughout the body by lipoproteins.
- 14. LDL - low density lipoproteins (bad)
- 15. HDL - high density lipoproteins (good)III. Proteinbuild and repair body tissue antibodies made of protein
- 16. ProteinComposed of amino acids Essential- cannot be manufactured by the body, so must be eaten as food, and must be available at the same timeNon-essential (body manufactures these, so they don't have to be eaten)
- 17. ProteinA. Completeanimal sourcescontain all of the essential amino acids
- 18. ProteinB. Incompleteplant sourcescontain only some of the essential amino acidsvegans rely on incomplete proteins they get from peanut butter, legumes, nuts, soybeans, tofu, etc.
- 19. IV. Vitaminsregulate body processes (approximately 20 known at present)high biological activity, a little goes a long waymust be supplied by diet (or supplement)
- 20. VitaminsA. Fat soluble - stored in body fat; excessive levels may be dangerousB. Water soluble - must be eaten daily
- 21. A. Fat Soluble1. Vitamin A - Retinolsource: dark green and yellow vegetables contain carotene, which is converted by the body to retinol important for healthy skin, hair, mucous membranesessential for good visionan anti-oxidant
- 22. 2. Vitamin DCalciferolsource: sunlight (body manufactures when skin is exposed)enriched milkaids the use of calcium and phosphorus deficiency in children - rickets (poor bone growth); adults - osteoporosis - loss of bone density
- 23. AntioxidantsOxidation - as a part of their normal function, cells make toxic molecules called free radicals (missing an electron)Contributes to aging and diseaseCancer, cataracts, heart diseaseVitamins – C, E, and beta caroteneGet the RDA of these or take a supplement if you rarely eat deeply colored vegetables
- 24. Water Soluble Vitamins1. Vitamin B complex - Many differing, but similar vitamins.Sources - grainsDeficiencies affect skin, hair, nervous system
- 25. Water Soluble VitaminsVitamin CAscorbic Acid
- 27. Scurvy
- 28. Helps resist infectionMineralsinorganic, neither plant or animalfrom the soil microscopic forms (mineral crystals) dissolve in water, they are first utilized by plants, which take them up and incorporate them in vegetable matter
- 29. Major MineralsCalciumbody's most abundant mineral, needed for growth of bones and teeth found in milk and milk products (needs vitamin D to work properly) deficiency: osteoporosis, rickets
- 30. Major MineralsSodiumworks with potassium to help muscle activity aids in maintaining the body's proper water balance – excreted in sweatexcess is strongly linked to high blood pressure, kidney damage, heart disease
- 31. Major MineralsPotassiumimportant for every body function (fluid function, maintaining regular heartbeat) deficiency: nerve disorders, irregular heartbeat, overall weakness, poor reflexes, dry skin
- 32. Major MineralsMagnesiumfor carbohydrate and mineral metabolism, muscle function, bone growth utilization of glucose for energy deficiency may result in heart disease, blood clots in the heart and brain, muscle tremors
- 33. Trace MineralsIodineproper functioning of the thyroid gland sources: saltwater fish, iodized salt deficiency may cause poor metabolism, hardening of the arteries, sluggish mental activity, heart palpitations, and nervousness, goiter
- 34. Trace MineralsIronfound in the body combined with proteinsources: liver, sardines, oysters, brewer's yeast, lentils, prunesimportant for the manufacture of hemoglobindeficiency: anemia (unusual fatigue, weakness, headaches, pallor)
- 35. Trace MineralsFluorinefound in bones and teeth (prevent decay) sources: fluoridated water, seafood, cheese, milk excess: affect the metabolism of vitamins and may harm kidneys, liver, heart, and central nervous system
- 36. Watercomposes at least 60% of the body essential for life aids in the digestive process and carries nutrients helps remove waste products controls body temperature
- 37. WaterDeficiency – Dehydration (increases heart rate and body temperature)
- 38. Better than sports drinks, unless the heat is extreme or you are exercising continuously for over 1 ½ hours (sports drinks have too much sugar and salt)