Chapter 2 FOOD FOR TODAY - PowerPoint Presentation

1. Chapter 2FOOD FOR TODAYThe Nutrients You Need1

2. Six Types of NutrientsCarbohydrates FatsProteinVitaminsMineralsWater2

3. Benefits of NutritionGrowth, development, and proper functioningFitnessJob performance enhancedHealthy AppearanceLowers the risk of illnessLong-term health3

4. CarbohydratesMain function: is to provide energy for the body60% daily calories should be from carbohydrates.Carbohydrates provide 4 calories/gramMany carbohydrate that are plants, contain fiber.4

5. Two types of Carbohydrates:ComplexStarchy foods such as:Dry beans and peas; Vegetables such as potatoes and cornGrain products such as rice, pasta, and breads SimpleSugars:Natural sugars are found in milk, grain, and fruit (lactose, maltose, fructose)Refined sugars are extracted from plants and used to sweeten. Table sugar, corn syrup, honey, syrups, molasses, and brown sugar. 5

6. CarbohydratesComplexProvide longer lasting energyTakes longer to digestAre nutrient dense—low in calories yet rich in important nutrientsSimpleProvides quick energyUsually provide empty-calories—foods that have a lot of calories and very little nutritive value.6

7. Dietary FiberInsolubleWill not dissolve in water, but absorbs water and adds “bulk” to the diet.Helps food move through the digestive system, promoting digestive health.Helps prevent colon cancerFound in fruit and vegetable skins, wheat, or wheat bran productsSolubleDissolves in water.Increases the thickness of stomach content.May help lower cholesterol levels.Found in fruits, vegetables, dry beans, peas, lentils, and oat products7

8. How much fiber?American Dietetic Association recommends 20-35 grams per day for adults.To compute: (your age)+5=______grams fiber/day8

9. Why Fiber?It helps your body eliminate waste!9

10. ProteinMain function: Build, repair, and maintain body cells and tissues.About 20% of your body weight is protein—hair, eyes, skin, muscles, and bones are made of protein.The protein you consume, helps these parts stay in good working order.Proteins can provide energy and help regulate body processes, as well.10

11. ProteinProvides 4 calories/gramShould make up 10% daily calories11

12. Two types of ProteinCompleteContains the nine “ESSENTIAL” amino acids that the body does not make. Note: The body makes thirteen amino acids, but needs twenty-two. IncompleteContains some amino acids, but not all of the nine needed by the body.12

13. Two Types of ProteinCompleteComplete Proteins are in meats, fish, and poultry, as well as eggs, milk, and other dairy products.Exception—Soy products are the only plant that provides complete proteinIncompleteIncomplete proteins are in plant form—dry beans, peas, nuts, and seeds. 13

14. What’s a vegetarian to do?It’s as easy as 1 + 1 = 2They COMBINE proteinsIP + IP = CP14

15. Common Protein CombinationsWhole grain bread + peanut butter = CPCorn tortilla + refried beans = CPRed beans + rice = CPCorn bread + Pinto Beans = CP15

16. Lacto-Vegetarians….Might even enjoyMilk + whole grain cereal = CP16

17. VegetariansWhy do they choose to avoid meat?What are the advantages of eating only vegetable protein?17

18. FatsImportant Functions—Provide energyPromote healthy skinNecessary for normal cell growthTransport fat soluble vitamins, A,D,E, &KCushions heart, liver, and other organs18

19. Fat factsFats have 9 calories/gramDaily diet should be no more than 30% calories from fat. 19

20. FatsSensory contributions…Fat adds flavor Fat adds aromaFat has “satiety”—food with fat satisfies you longer as fats take longer to digest.20

21. Why is fat such a bad guy?Most Americans eat too much fat!!!Diets high in fat contribute to heart disease and cancer.Diets high in fat contribute to obesity and being overweight.21

22. Types of fatSaturatedSolid at room temperatureFound in animal sources such as—meat, poultry skin, whole-milk dairy products, and tropical oils—coconut oil, and palm kernel oil. UnsaturatedLiquid at room temperatureFound in plant sources such as corn oil, sunflower seed oil, safflower oil, cottonseed oil, soybean oil, canola oil, peanut oil, olive oil, etc.22

23. Trans FatsFood processors create saturated fats by adding hydrogen atoms to an unsaturated fat.This process is call “hydrogenation”Desirable for food processors because it is stable longer, creating an end product that has a longer shelf life, and a firmer texture.Undesirable to consumers because saturated fats increase cholesterol production.23

24. Fats gone bad!Fats and products made with fat can “go bad”—or begin to break down chemically. The term to describe a fat in this state is “rancid”.Rancid fats often have a bitter, metallic, funky taste!24

25. Milk and fat!Whole milk—4%milk fat……….150 calories/cup2% milk—2% milk fat……………120 calories/cup1% milk—1% milk fat……………100 calories/cupSkim milk—0% milk fat…………..86 calories/cup25

26. CholesterolIs NOT fat!Is in all cells, and is necessary for many essential body processes.It contributes to the digestion of fat.Adults manufacture cholesterol in their liver.Animal products have cholesterol.Cholesterol circulates through the body in chemical packages called “lipoproteins”. Too much cholesterol can lead to heart disease and high blood pressure.26

27. Two types of CholesterolLDLLow-density lipoproteins—also known as “bad” cholesterol, as it circulates cholesterol wherever it is needed. Excesses are deposited on artery walls, leading to heart disease and stroke.HDLHigh-density lipoprotein—also known as “good” cholesterol, as it picks up excess cholesterol and returns it to the liver, keeping it from causing harm.27

28. MicronutrientsVitaminsMinerals28

29. VitaminsScientists have discovered 13 vitamins.Only one vitamin—Vitamin D—is manufactured by the body.The other twelve must come from the foods you eat.Vitamins keep tissues healthy.They keep body systems working properly, and assist carbohydrates and proteins in their functions.29

30. AntioxidantsRecent discoveries—Some vitamins have antioxidant properties—substances that protect body cells and the immune system from harmful chemicals in the air, certain foods and tobacco smoke.Vitamins may protect against heart disease and cancer.30

31. Two Types of VitaminsWater-soluble Dissolve in water and easily enter the bloodstream during digestion.These include Vitamin C and the eight B-vitamins.Any excess will exit the body via urine.Need to be obtained daily in the foods you eat. Fat-soluble Absorbed and transported by fat.They include Vitamins A, D, E, and K.Excesses can be stored in the body’s fat and liver, and drawn out when needed. 31

32. Vitamin SourcesFresh fruits and vegetables, especially the dark green, leafy vegetables; deep yellow and dark orange fruits and vegetables.Drink milk! Fortified milk is one of the best sources of vitamin D.Eat enriched or whole-grain breads and pastas. These are excellent sources of folate, an important vitamin that builds red blood cells.32

33. MineralsScientists have discovered sixteen different minerals needed by the body.Minerals are vital for good health.Most become a part of your body, such as teeth and bones.Others make substances that your body needs.33

34. Three types of mineralsMajor mineralsElectrolytesTrace minerals34

35. Major MineralsOnes needed in relatively large amountsCalcium, phosphorous, magnesium35

36. ElectrolytesSpecific minerals that work together to keep the body’s fluid balance.These include potassium, sodium, and chloride.36

37. Trace MineralsMinerals needed in very small amounts, but are just as important as any other nutrient.These include iron, copper, zinc, iodine, and selenium.Continue to be researched by scientists . 37

38. Mineral NeedsIodine—too much or too little can cause thyroid problems—goiter, hyper-thyroid, hypo-thyroid.Sodium –too much can lead to high blood pressure.Potassium—too little can lead to high blood pressure.Eat a wide variety of foods to get the minerals you need.38

39. Minerals for TeensCalciumGetting plenty now will help prevent osteoporosis, as it helps build strong bones. Eat plenty of dairy products, dry beans and peas, and dark green leafy vegetables. Walk, jog, or lift weights to help build strong bones.Avoid tobacco, alcohol, and excess caffeine---these may contribute to osteoporosis.IronIron is essential for making hemoglobin—a substance that helps the red blood cells carry oxygen to all parts of your body.Lack of iron can lead to anemia—causes people to feel tired, weak, short of breath, and pale.Eat red meat, dry beans and peas, grain products and dark green leafy vegetables. 39

40. PhytochemicalsThese disease-fighting nutrients and their importance are recent discoveries--in the past ten years.Phytochemicals are found in plant foods.Beta Carotene is one that has received a lot of attention because it is believed to help prevent certain kinds of cancer. The body uses beta carotene to help produce vitamin A.Beta Carotene is the substance that gives fruits and vegetables their bright orange and dark green colors. 40

41. Phytochemicals and what they are being studied for…Allyl sulfides—may help in cancer prevention, and may lower blood pressure and cholesterolIndoles—cancer preventionSaponins—may prevent cancer cells from multiplyingLutein—may protect against blindnessPhytosterol—may play a role in cancer prevention and may lower cholesterol41

42. WaterOften called the “forgotten nutrient”.Water is the most important! 50-60% of the body is water.42

43. Functions of WaterA part of every cell of your bodyAids in the digestion of foodTransports nutrients to cells that need themLubricates jointsKeeps skin softKeeps your mind alertRids your body of wasteRegulates body temperature43

44. How much water?Average person uses 2-3 quarts of water a day.Experts recommend 8 cups per normal day.Exercise and hot weather, requires more.Rule of thumb—for every half pound of weight lost through perspiration, drink one cup of water.Some water is obtained from other liquids and foods you eat—e.g. milk, fruit juice, soups, watermelon. 44

45. Signs of DehydrationThirstDry lips and mouthSore muscles and joints, muscle fatigueIrritabilityLight-headedness and headachesNausea and vomitingSevere cases can produce seizures, brain damage, and death45