LESSON 31

SELECTING FOODS THAT CONTAINS

NUTRIENTS

• Nutrition – study of what people eat & how affects health status

• Nutrient – substance in food that helps with body processes, growth & repairing of cells, & provides energy.

• Calorie – unit of energy produced by food & used by the body

• 6 classes of nutrients: proteins, water carbohydrates, fats, vitamins, & minerals.

PROTEINS• Needed for growth, build, repair &

maintain body tissues, regulate body processes, and supply energy

• Helps body maintain strength and resist infections

• Not enough protein = stunts growth, affects mental development & tissue development.

• Excess stored as fat or burned as energy

Proteins

• Meat

• Fish

• Nuts

• Eggs

• Yogurt

• 4 calories per gram

• Milk

• Seeds

• Grains

• Beans

• Complete protein – protein containing all essential amino acids (20 are needed & body produces 11)– Amino acids – building blocks that make

up proteins

– Essential amino acids – 9 amino acids your body can’t produce so you get these through food you eat

• Incomplete protein – doesn’t contain all essential amino acids

CARBOHYDRATES

• Main source of energy for the body

• Sugars, starches & fiber

• Excess is stored as fat

• 4 calories per gram of food.

• Vegetables• Beans• Potatoes• Pasta• Breads• Rice • Bran

• Popcorn• Fruit• Sugars• Honey• Cakes, candies• Drinks

• Simple carbohydrates: sugars that enter blood rapidly & gives quick energy

• Complex carbohydrates: starches and fiber– Starch – made & stored in most plants,

long lasting energy

– Fiber – grains & plant foods that can’t be digested (roughage)

• Eating foods with fiber reduces cholesterol and risk of developing heart disease.

–Wheat, bran, cereals, fruit, & vegetables

FATS• Provides energy & helps the body

store & use vitamins.• 1 gram of fat is 9 calories• Fat-soluble vitamin – vitamin that

dissolves in fat & is stored in the body– Vit. A, D, E, K

• Body needs fats to maintain body heat, store & use vitamins, build brain cells and nerve tissues

• Saturated fat – from diary products, solid vegetable fat, meat & poultry.– Solid at room temperature

– Cholesterol – fat substance made by body & found in foods

• Unsaturated fat – from plants & fish.– Liquid at room temperature

– Polyunsaturated – sunflower, corn

– Monounsaturated – olive & canola oil

• Visible fat – fat seen when looking at foods

–Meats

–Potato chip - grease

• Invisible fat – fat you can not see when looking at food.

–Example – cake that contains shortening

VITAMINS• Nutrient that helps the body use

carbohydrates, proteins & fats

• 2 types:

• Fat-soluble: vitamin dissolves in fat & stored in the body. Vit. A,D,E, & K

• Water-soluble: dissolves in water & excess can’t be stored in the body. Vit. B complex & Vit. C

• A – eyes, skin, hair, teeth & gums healthy. From milk, cheese, egg yolk, green & yellow vegetables, fruits

• D – formation of bones & teeth. From diary products, fish, tuna, egg yolk

• K – helps with blood clotting. From leafy green vegetable, liver, cheese, pork

• C – heart, cells & muscles function. From citrus fruits, green vegetables, potatoes, tomatoes, cantaloupe

• E – form and maintain cells. From green vegetables, whole grain cereals and breads, nuts.

MINERALS

• Nutrients that regulates many chemical reactions in the body.

• 2 types:– Macro minerals – larger amounts are

needed

– Trace minerals – small amounts are needed

• Calcium – builds bones & teeth

• Magnesium – to help with chemical reactions during metabolism

• Potassium – keeps fluid balanced within cells.

• Copper – red blood cells

• Iron – red blood cells

• Zinc – digestion & healing of wounds

WATER• Involved with all body processes,

makes up basic part of blood, helps with waste removal, regulates body temperature, cushions spinal cord & joints

• Dehydration – water content of body is low. Lack of water intake, dry & hot temp. fever, vomiting or diarrhea.

• Need 6-8 glasses of water a day.

• Water found in juice, milk, soup, fruits and vegetables

• Don’t substitute soda for water. They contain caffeine which acts like a diuretic ( increases urine output)

• Signs of dehydration: dizziness, fatigue, weakness, dry mouth, headache, blurred vision, dry, hot skin