Chapter Why do we eat & Nutrition and Nutrients

Transcription

1 Chapter 15.1 Why do we eat & Nutrition and Nutrients

2 Why do we eat? Physical Needs: Nutrients chemicals found in food, the body needs to function properly. Nutrition study of foods and the way your body uses them.

3 Why do we eat?, cont. Psychological Needs: Security knowing your basic needs are met. Sense of belonging hospitality, being together as a family. Enjoyment learning how to cook or going out for a meal. Self-esteem satisfaction gained when cooking.

4 Influences on Food Choices Social Influences: Culture shared customs, traditions, beliefs Family tied to culture Friends friends help us choose what to eat Media TV ads for Food trigger what we eat

5 Influences on Food Choices Resources: objects or qualities that help us reach a goal Time, money, knowledge, abilities Technology--equipment Food Supply what fresh food is available for us.

6 Influences on Food Choices Personal Influences: Your Lifestyle our way of life Values and Priorities home cooked meals or eating out Emotions we eat when we are sad --we eat when we celebrate

7 Nutrients There are 50 known nutrients we divide them into 6 major nutrient groups: proteins (contain calories) carbohydrates (contain calories) fats (contain calories) minerals vitamins water

8 Carbohydrates Function: Main source of energy Types: Complex carbohydrates starches Sources: cereals, breads, vegetables Simple carbohydrates sugars Sources: sugars, syrup, molasses, honey Fiber a kind of complex carb No energy supplied but needed for digestion and elimination Sources: fresh fruits and vegetables, whole grains

9 Proteins Function: Build and repair body tissues Made from small chemical units called amino acids there are 22 amino acids all are made by the body except for 9 (known as essential)

10 Proteins cont. Types Complete - found in animal sources Sources: meat, poultry and fish Incomplete - found in plant sources Sources: whole grains, nuts, and dry beans.

11 Fats Function: Helps body digest food, keep body temp. normal, and store and use fat-soluble vitamins, protect vital organs Sources: butter, margarine, lard, oils, meats, fish, nuts/seeds

12 Types of Fats Saturated fats: solid at room temp. Source: butter & lard Unsaturated fats: liquid at room temp. Source: oils Trans Fats turn liquid oils into solid hydrogenation Source: margarine Cholesterol: fatty substance found in your cells. Source: ONLY in animal sources

13 Cholesterol Friends with protein Remember: liver naturally makes cholesterol, limit your intake in food sources Two kinds of cholesterol: HDL good cholesterol, captures cholesterol and takes it to the liver LDL bad cholesterol, build up in the artery walls and cause clogs

14 Minerals Function: Chemical substances your body needs to work properly. Types Major minerals body needs large amounts. Calcium, phosphorus, iron Trace minerals-- body needs small amounts. Zinc, iodine, fluorine Electrolytes work to balance fluid levels Sodium, Potassium, Chloride

15 Minerals Calcium (major) most abundant mineral in the body provides strong bones and teeth Osteoporosis severe shortage of calcium sources: milk and milk products, leafy grn veg Phosphorus (major) Second most abundant mineral helps bones and teeth form found in dairy products

16 Minerals Iron (major) Helps build red blood cells and to carry oxygen sources: red meats, liver deficiency results in anemia fatigue, pale skin, poor ability to resist infections anemia affects 1/4 of American population, mostly teenage girls Magnesium (major) Build bones, nerves and muscular system, proper heart function Sources: whole grains, dark green leafy veggies, nuts/seeds

17 Minerals Fluorine (trace) prevent tooth decay Toothpaste, tap water Iodine (trace) makes thyroid gland work correctly Lowers risk for goiter found in iodized salt and saltwater seafood

18 Minerals Zinc (trace) Helps the immune system work properly and helps wounds heal. Helps the body to digest iron Too little will stunt your growth Sources: protein foods Sodium (electrolyte) Works together with chlorine and potassium. Helps maintain balance of fluids in the body. Sources: table salt, packaged foods, cheese

19 Minerals Potassium (electrolyte) Helps to balance fluid levels while working with water, sodium and chloride Sources: found in bananas, oranges, dried fruits, peanut butter

20 Vitamins Function: to keep the body healthy and assist with the use of minerals Needed in small amounts in the body Vitamin supplements are not always absorbed by the body, eat a variety of foods instead Two types: Fat soluble absorb and transported by fat Water soluble absorb and transported by water

21 Vitamins Vitamin A (fat soluble) needed for good vision sources: dark green or deep yellow vegetables (carrots), liver, egg yolks Carotene: orange pigment from foods that the body can convert to Vitamin A Vitamin K (fat soluble) helps blood to clot Sources: dark green leafy vegetables

22 Vitamins Vitamin D (fat soluble) Sunshine Vitamin helps body use calcium and phosphorus to build strong bones and teeth Helps prevent rickets softening of bones sources: fortified milk, sun Vitamin E (fat soluble) makes red blood cells and keeps body strong sources: milk, egg yolk

23 Vitamins B-Vitamins (water soluble) group of vitamins important for nerve and brain tissue to develop and function well

24 B-Vitamins Thiamin (B1) Promotes normal appetite and digestion. Deficiency causes Beriberi. glucose digestion Sources: Pork Riboflavin (B2) Helps cells use oxygen. Sources: Milk products B-6 Helps control metabolism and blood sugar Shortage has been linked to depression and high blood pressure Sources: meats and whole grains, vegetables, bananas, nuts

25 B-Vitamins Niacin (B3) Keeps nervous system healthy. Deficiency causes Pellagra. Source: Whole grain products Folate- (folic acid) (B9) Important in the development of the spine and brain in unborn babies. Source: whole grain products Vitamin B-12 Helps body make red blood cells and protects nerves. Source: fish, shellfish, poultry, eggs, milk products

26 Vitamins Vitamin C (ascorbic acid) water soluble Function: fights infection, heals wounds and cuts good sources--citrus fruits, dark green leafy vegetables, strawberries, tomatoes

27 Phytochemicals Substances that plants produce naturally to protect themselves from harm Give many foods their color Help prevent cancers and heart disease Examples: Lycopene, carotene

28 Water Makes up 2/3 of your total body weight Carries nutrients to cells regulates body temperature Moistens nasal passages basic material of blood, is in all cells should have 8-12 glasses of water a day Dehydration extreme lack of water