Week #14 and #15

Nutrition

Notes:

Sugar Film: Watched during class- turn in the work sheet and a paper on sugar's effect on the body and health.

 

The six nutrients 
 

Carbohydrates:

1. Definition: a nutrient made of carbon, hydrogen and oxygen.

2. Function: Supply energy for the body to function

3. Two types of carbohydrates:

   • Simple carbohydrates: known as simple sugars, processed quickly by the body, examples include fructose, lactose and sucrose​

   • Complex carbohydrates: made up of sugars which are linked together and include starches and fiber. Generally healthier than simple carbohydrates. Fiber= a complex carbohydrate which helps to prevent constipation, reduce the risk of colon cancer, prevent heart disease due to increase ease of digestion. 

4. Daily intake: 45-65% of your caloric

 

Fats: 

1. Definition:  are made or carbon, hydrogen and oxygen but in different proportions than carbs. 

2. Function: Supply your body with energy, form your cells, maintain body temperature and protect your nerves.

3. Three different types of fats:

   • Unsaturated fats = most healthy​

   • Saturated fats= middle healthy (generally solid at room temperature)

   • Trans-fats= man-made fats, unhealthy for you

4. Cholesterol: a waxy, fat-like substance that is found only in animal products. 

   • Needs HDL (think H is for healthy)​

   • Don't need LDL (think L for looser) 

   • Need HDL to make cell membranes, nerve tissues, and certain hormones

5. Daily Intake: 20-35% of daily caloric (calorie) intake

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Proteins: 

1. Definition: nutrients that contain nitrogen, carbon, hydrogen and oxygen. 

2. Function: growth of cells and repair of your body tissues

3. Amino Acids: The building blocks of proteins

   • there are 9 essential amino acids​

   • essential amino acids= must eat them because your body can not make the

   • Complete Proteins: contain all 9 essential amino acids

   • Incomplete Proteins: do NOT contain all 9 essential amino acids

4. Daily Intake: 10-35% of your caloric intake

5. Vegetarians still need protein and include it in their diet through rice, beans and other protein products. 

 

Vitamins: nutrients that are made by living things, are required only in small amounts, and that assist many chemical reactions in the body. 

1. Fat-soluble vitamins: can be stored in the body

2. Water-Soluble vitamins: can NOT be stored in the body and thus must be included in daily diet. 

Minerals: nutrients that occur naturally in rocks and soil. 

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Water

1. Homeostasis: the process of maintaining a stead state inside your body. 

2. Electrolytes: regulate many processes in your cells

3. Prevent dehydration by drinking at least 10 8-oz classes of water a day (80 oz total) 

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My Plate:  the government's suggestion for portions

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