chapter 6 getting and using nutrients objectives: 1.summarize basic functions and food sources of...
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Chapter 6Getting and Using
Nutrients
Objectives:1. Summarize basic functions and food sources of
carbohydrates, fats, proteins, vitamins and minerals.2. State the major roles of vitamins and minerals in the
diet.3. Classify vitamins as fat-soluble or water-soluble.
4. Identify functions and sources of specific vitamins and minerals.
5. Describe when dietary supplements are recommended.
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Nutrients for Wellness
nutrient: a substance that performs a job in your body
More than 40 nutrients belong in six groups:
• carbohydrates
• fats• proteins
• vitamins• minerals
• water
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What Nutrients Do for You
• nutrients give you energy—carbohydrates, fats and proteins supply energy
• nutrients build and repair body cells—proteins help build and repair your cells and help you grow
• nutrients regulate body processes—functions include breathing, digesting food, etc.
Now let’s meet the nutrients!!!!!!!
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Carbohydrates
What comes to mind when you think of carbohydrates?
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Carbohydrates: Your Main Energy Source
carbohydrate: one of the six classes of nutrients that includes sugars, starches and fibers. The body’s main source of energy.
Except for the natural sugar in milk, nearly all carbohydrates come from plant sources.Carbohydrates are made of three
common chemical elements:
• Carbon
• Hydrogen
• Oxygen
These elements are bonded together to form saccharides, or
sugar units
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Carbohydrates Cont.
Two Types of Carbohydrates:
1.simple carbohydrates (sugars)
2.complex carbohydrates (starches and fiber)
• if you don’t get enough, your body uses proteins and
fats• if you skip meals, or limit foods with carbohydrates,
your body may run short on energy
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Either monosaccharides or disaccharides.
Simple Carbohydra
tes
Monosaccharides:• glucose (aka blood
sugar)• fructose (fruit &
honey sugar)• galactose (sugar
in milk)
Disaccharides:• sucrose (table
sugar)• lactose (milk of
mammals)• maltose (malt
sugar)
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aka polysaccharides
starches and fiber
Complex Carbohydrates
starch: storage form of energy in plants
fiber: carbohydrate from plants that humans cannot digest
**does NOT provide energy
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Functions of Carbohydrates:
furnish body with energy (only source the brain can
use) fiber is linked to prevention
of heart disease and some types of cancer
Carbohydrates
Sources of Carbohydrates:• grain products such as bread,
cereal, rice and pasta• starchy vegetables such as
squash, potatoes and corn• legumes such as beans, peas
and lentils
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Carbohydrate Deficiencies & Excesses
• deficiencies in the U.S. are usually the result of self-prescribed limitations
• a low-carb diet may cause the body to use proteins as energy which can
interfere with normal growth and repair of body tissues
• constipation may occur with too little fiber
• sugary foods tend to be low in other nutrients
• too many simple carbohydrates increases the risk of weight gain
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Health Questions Related to Carbohydrates
Are starchy foods fattening?
•Gram per gram, carbohydrates have the same amount of calories (4) as protein and less than half the calories
of fat (9)
• People think starchy foods are fattening because how they are served
Example: potato, pasta
Just remember that unused carbohydrates turn to fat!!!!!!
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Health Questions Related to Carbohydrates
Is sugar a hazard to your teeth?
•There is a clear connection between sweets and dental caries (tooth decay).
•People who eat more sugar are likely to have a higher incidence of tooth decay
HOWEVER starches can promote tooth decay also.
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Health Questions Related to Carbohydrates
Does sugar cause hyperactivity?hyperactivity: a condition in which a person seems to be in constant motion and is easily distracted
• Researchers have conducted many studies but have found NO proof that consuming sugars causes behavior changes in
most people.
• Sugar only gives children energy needed to fuel activity.
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Health Questions Related to Carbohydrates
Is sugar addictive?• Some people seem to crave sweets all the time—some believe this type
of craving qualifies as an addiction, or habitual need.
• Experiments have shown that if animals have a poorly balanced diet, they will eat excessive amounts of sugar.
•Research has shown people are born with a preference for sweet-tasting foods.
• Researchers think the need for sugar is more psychological than physiological—in other words, people eat sweets because they enjoy
them, not because they are addicted to them.
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Activity
Complete Worksheet
Carbohydrate Headlines
(10-15minutes)
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Objectives:1.Summarize basic functions
and food sources of carbohydrates, fats,
proteins, vitamins and minerals.
2.State the major roles of vitamins and minerals in
the diet.3.Classify vitamins as fat-
soluble or water-soluble.4.Identify functions and
sources of specific vitamins and minerals.
5.Describe when dietary supplements are recommended.
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STUDY!!!!
Take Your Notes OUT!!!!
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1. A substance that performs a job in your body is a(n) _____.2.The body’s preferred source of energy is ___.3.T/F Sugar units are saccharides.4.Which carbohydrate helps your digestive
system work properly and may protect your body from heart disease and cancer?
5.Name one (1) of the two types of carbohydrates.
Bonus: Name one of the six nutrients.
Pop QUIZ
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Fats: Essential to Your Health
• fats are an important energy source• belong to a larger group of compounds called lipids (include both fats and oils)
Functions:• carry certain vitamins• make food taste good
• makes foods such as meats and baked goods tender
• help you feel full after eating• cushions internal organs
• maintain body temperature
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Types of Fats1.saturated fats
• solid at room temperature• mostly from animal sources and tropical oils• tend to raise the cholesterol level in blood
2.unsaturated fats• usually liquid at room temperature• sources include vegetable oils, nuts, olives and
avocadoes• help lower the cholesterol level in blood
3.trans fats• hydrogenated or processed to be firm (e.g.,
shortening, margarine)• raise blood cholesterol levels
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fatlike substance found in every cell in the body
Cholesterol
Functions of Cholesterol:• part of skin
tissue• aids in the
transport of fatty acids in the body
• need it to produce hormones
Two Types of Cholesterol:• you consume dietary
cholesterol when you eat certain foods (animal origins)
• blood cholesterol circulates through the body in the bloodstream
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Food with Fats
Fats are naturally present in:
• meat• poultry
• fish• dairy food
• nuts
Eating too much fat:
• increases your chances of
developing heart disease
• can lead to weight gain
Intake Recommendations:• No more than 30% of total calories should come from fats (no more than
10% saturated)
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Fat Deficiencies & Excesses
• deficiencies in the U.S. are rare• diet too low in fat may result in a loss of
weight and energy• may cause deficiencies of fat-soluble
vitamins• high-fat diet can contribute to weight
problems
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Fats and Heart Health
Arteries are the blood vessels that carry oxygen and nutrients to body tissues
build-up is called plaque
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Fats and Heart Health
as plaque increases, it hardens and narrows the
arteries—this is called
atherosclerosis
strain on the heart
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Fats and Heart HealthBlood clots cut off the blood supply to tissues fed by the
arteries.
A buildup of plaque in the arteries feeding the heart muscle can lead to a heart attack.
A buildup of plaque in the arteries feeding the brain can lead to a stroke.
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The Uncontrollable Heart-Health Risk Factors
•age (most occur after age 65)
•gender (males are at a greater risk)
•race (African Americans are twice as likely)
•family history (your risk increases if 1 or more of your blood relatives have had heart disease)
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The Controllable Heart-Health Risk FactorsThe BIGGEST risk
factors for CHD are:• Smoking
• High Blood Pressure
• High Blood Cholesterol (LDL vs. HDL)
• Diabetes Mellitus
• Overweight (3500 calories for every pound)
• Inactivity
• Stress and Personality
Here’s a little P.S. about smoking:
• leading cause of heart attacks before age 55
• smokers have 2-4 times more risk of dying from a
heart attack than nonsmokers
• smoking constricts blood vessels that might already
be narrowed by plaque
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Complete Worksheet
Letters from Low-Fat Lane
(15-20 minutes)
You may work in small groups but EVERYONE must turn in a paper!!!
Activity
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Objectives
Objectives:1. Summarize basic functions and food sources of
carbohydrates, fats, proteins, vitamins and minerals.2. State the major roles of vitamins and minerals in the
diet.3. Classify vitamins as fat-soluble or water-soluble.4. Identify functions and sources of specific vitamins
and minerals.5. Describe when dietary supplements are
recommended.
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Before We Start Notes
Complete worksheet
Recognizing the Risks(5 minutes)
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Review
What are nutrients?
What are the functions of nutrients?
What is the body’s
preferred source of
energy, and why?
What are some food sources of carbohydrates?What purpose
does fat serve?List and
describe the three types of
fat.
What are the effects of eating too much
fat?
What are intake recommendations for fat?
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Proteins: Your Body’s Building Blocks
proteins: substances that the body uses to build new cells and repair injured ones• needed for growth
• needed for fight disease
• can help give you energy if you do not take in enough carbohydrates and fat
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Proteins Cont.
amino acids: the many small units that make up protein
• there are 22 amino acids• 9 are essential amino acids (meaning they
must come from foods)• your body can make the other 13
Note:• extra protein will not build bigger
muscles, only physical activity does that
• excess protein breaks down and is stored by your body as fat
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How Much Protein Do You Need?
•Your body doesn’t store protein; therefore, you need it every day.
•The amount you need is related to age, gender, body size and overall state of health.
•Most people in the U.S. eat more protein
than necessary.
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How Much Protein Do You Need?
Children and Teens• their bodies are building new
tissue as well as maintaining existing tissue
Pregnant or Nursing Women
• need extra protein to support the growth of their babies
• breastfeeding women need extra protein to produce milk
Males vs. Females
• Men generally have a higher percentage of lean tissue than women—teen and adult males
usually require more protein than females of similar age and body
size.
To meet the RDA, about 12% of your daily calories should come from protein.
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Recommended Dietary Allowance for Protein
Grams of protein
needed each day
Girls ages 14 – 18 46Boys ages 14 – 18 52Women ages 19 – 70+ 46Men ages 19 – 70+ 56
Note: ~a 3-ounce piece of meat has about 21 grams of protein
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2 Types of ProteinsA complete protein source is: • one that provides all of the essential
amino acids• these sources are called high quality
proteins
Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.
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2 Types of ProteinAn incomplete protein source is: • one that is low in one or more of the essential
amino acids• Complementary proteins are two or more
incomplete protein sources that together provide adequate amounts of all the essential amino acids
• these sources are called low quality proteins• come from plant sources
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Complementary Proteins
How do you know which plant foods complement each other?
combine grains, nuts or seeds with legumes
general rule
Example: peanuts (legumes) and wheat (grain) are complementary proteins
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Complementary Proteins Around the World
Mexicans often serve corn tortillas with refried beans (grains plus legumes).
People in the Middle East combine sesame seeds and chickpeas (seeds plus legumes) to make a dip
called hummus.
Can you think of any combination foods that contain complementary
protein food sources?
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Food Sources of Protein
Food choices depend on:
Most people get their protein needs by eating both animal and plant food sources.
• availability
• cost
• health concerns
• food preferences
• religious beliefs
• environmental factors
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Animal Sources of Protein
Animal flesh is the largest source of protein in the
U.S.
They report that Americans eat an
average of 200 pounds of meat annually.
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Disadvantages Include:
• cost
• high in fat
• provide little dietary fiber
Animal Sources of Protein
Can you think of some advantages?
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Plant Sources of Protein
A plentiful supply of protein is available from
plant foods.
Protein is found in grains, nuts, seeds and legumes.
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Plant Sources of Protein
vegetarianism: the practice of eating a diet consisting entirely or largely of plant foods
• has existed since history began
• more people today are choosing to avoid eating
foods from animal sources
• many health benefits
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Types of Vegetarians
vegans: eat no foods from animal sources
lacto-vegetarians: eat animal protein in the form of milk, cheese and other dairy products
lacto-ovo vegetarians: eat animal protein in the form of dairy products and eggs
semi-vegetarians: eat dairy products, eggs, poultry and seafood
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Protein Deficiency
deficiency: an amount of a nutrient less than the body needs for optimum health
deficiency disease: a sickness caused by a lack of an essential nutrient
• for a large portion of the U.S. population, protein is easy to get in amount that exceed daily recommendations
•in countries fighting poverty, protein deficiency is common
• this is especially true in countries throughout the world where there is simply no enough food—if only foods eaten
are low in protein, a protein deficiency is likely to occur
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Protein Deficiency
protein-energy malnutrition (PEM): a condition caused by a lack of calories and proteins in the diet
Symptoms Include:• diarrhea
• various nutrient deficiencies
Two forms of PEM we will discuss:• kwashiorkor
• marasmus
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Kwashiorkor• most frequently strikes a
child when the next sibling is born
• child does not reach his or her full growth potential
• child develops a bloated abdomen and has skinny
arms and legs
• lack of protein also affects the body’s fluid balance and
immune system
• many child die of such simple illnesses as a fever or the common measles
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Kwashiorkor• This small boy has been
exclusively fed Eba, a starchy carbohydrate,
and suffers from chronic malnutrition and protein deficiency.
• He has been cut extensively by local witch doctors when simple nutritional
education would have prevented this probably
fatal, and avoidable disease.
• He presented with the classic advance signs of
wasting, swollen abdomen, loss of pigmentation and
drowsiness.
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Marasmus
• a wasting disease caused by a lack of calories and protein
• most often affects infants
• the muscles and tissues waste away
• children become thin, weak and susceptible
to infection and disease—they are suffering
from starvation
1 yr old
Weight: 9.47 lb.
Ideal weight: 22 lb
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Activity
Complete WorksheetComplementary Proteins—
A “Good Match”
*we will complete as a class