Nutrition Terms - Weebly



NUTRITION INFO

Nutrition: the process by which the body takes in and uses

food (which encompasses both solids and liquids).

Why is good nutrition so important?

1) Nutrients in food provide you with substances that you need to grow and develop.

2) Nutrients enable you to have energy, feel and look your best, and stay mentally alert

3) Six out of ten leading causes of death are linked directly to diet.

4) Good nutrition helps prevent chronic diseases such as:

heart disease, certain cancers, diabetes, and stroke.

Nutrients: chemical substances obtained from food that your body needs to function properly, grow, repair itself, and to supply you with energy.

Essential Nutrients: nutrients your body cannot make itself or cannot make in sufficient amounts, and must therefore be received through the diet.

Calories: are units that measure energy. Calories are a measure of the energy in food and of the energy your body burns. (Expressed in kilojoules (kJ) or kilocalories (kcal)).

* One pound of fat contains 3500 calories.

MACRONUTRIENTS

Macronutrients – these make up the greatest portion of nutrient intake - they supply us with the energy that is required to function on a daily basis. The 3 macronutrients are: carbohydrates, proteins, and fats.

Carbohydrates – the main energy source for body activities in the form of sugar, starch, or fibre.

Classifications:

1) Simple Carbohydrates – are the sugars, which include glucose and fructose from fruits and vegetables, lactose from milk, and sucrose.

2) Complex Carbohydrates – when two or more glucose molecules are joined together, they form a more complex carbohydrate (polysaccharide)

Carb debate?

Complex is best!

1) Reason 1: Foods high in sugar are considered to be “empty calories”, this means that the food adds calories to the diet but has no nutritional value. The energy in simple carbohydrates is released immediately and if not consumed it is transformed and stored as fat.

2) Reason 2: The rate of energy release from complex carbohydrates is much slower giving the body an opportunity consume this energy source before it is converted to fat.

Fats – are (is) known by the scientific name lipid; lipids are fatty substances that do not dissolve in water.

Classifications:

1) Unsaturated – Unsaturated fats are usually liquid at room temperature. They include olive and avocado oils (corn, sunflower, sesame) and fish oils. This fat produces more of the good cholesterol called HDL.

2) Saturated – Saturated fats are usually solid at room temperature and can be in animal and plant form (palm and coconut oil). This fat increases the bad cholesterol called LDL.

3) Trans-Fats (Hydrogenated Fat) – Man made fat that increases the bad cholesterol, LDL, and decreases the good cholesterol, HDL. It is the most harmful fat.

Examples – crackers, cookies, donuts, french fries, and fried chicken

Importance of Fat

• To store energy; fat stores excess calories in adipose cells and acts to insulate body

• To maintain healthy skin and hair

• To carry certain vitamins (A, D, E, and K)

• To supply fatty acids

• To regulate levels of cholesterol

Proteins – Protein is; a part of all body tissues (e.g., muscle, skin, hair); needed for growth and repair of body tissues; a necessary component of hormones, enzymes, the immune system, and fluid balance.

Proteins are made from 22 amino acids. The human body is able to create 13 of the 22. The other 9 must come from the food we eat.

Amino acids are organic compounds that combine to form proteins. When proteins are digested, amino acids are left. The human body requires a number of amino acids to grow and breakdown food.

Amino acids are classified into two groups:

• Essential amino acids must be supplied by food. These include cysteine, lysine, and tryptophan. Sources of essential amino acids include milk, cheese, eggs, certain meats, vegetables and grains.

• Nonessential amino acids are made by the body from the essential amino acids. They include aspartic acid, glutamic acid, and glycine.

Classifications:

1) Animal Sources – This can provide the remaining 9 amino acids. Examples include meat (beef, fowl, lamb, etc.), fish and seafood, and eggs and dairy (milk, cheese, etc.)

2) Plant Sources – Most plant sources are missing at least one of the required amino acids. E.g. soybeans, chick peas, tofu, etc.

Energy Providing Nutrients:

Carbohydrates = 4 calories per gram

Proteins = 4 calories per gram

Fats = 9 calories per gram

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