Nutrition Basics
What makes up the food we eat?
Carbohydrates
Vitamins
Fats
Minerals
KEY INGREDIENTS
Proteins
Water
What is Digestion?
Digestion is the mechanical and chemical process that breaks food down to release
nutrients in forms your body can absorb to use. It takes place in the digestive tract, a
hollow tube about 26 feet long. Through absorption, the nutrients move into the
bloodstream. This mostly takes place in the small intestine.
http://highered.mcgraw-hill.com/sites/0072495855/student_view0/chapter26/animation__organs_of_digestion.html
1. Carbohydrates
• Main Source of Energy
• Forms of Carbohydrates:
 Sugars (Simple Carbohydrates)
Starches (Complex Carbohydrates)
Simple Carbohydrates
Sugars that are one and two unit
structures, which are chemically simple
such as: glucose, fructose, sucrose,
lactose, galactose, and maltose.
Notice…what do all those words end
with?
Words with this ending –ose indicate
sugar and can assist you when reading
food labels.
Complex Carbohydrates
 Carbohydrates with complicated structures; ie. starches
 Examples are whole wheat flour
Complex carbohydrates should supply about half the calories
in your diet; however, the best complex carbohydrates come
from legumes, vegetables, breads, pasta and cereals.
 Best source for energy before playing sports or other high
performance activities
Facts about
Carbohydrates
 Throughout history, people have
satisfied their “sweet tooth” with
naturally occurring sugars, such as
fruit.
 Health experts suggest that the
majority of your daily carbohydrate
allowance be from complex
carbohydrates.
 Bacteria in the mouth produce acid
from carbohydrate foods, especially
sticky ones that remain on the teeth.
This acid can cause tooth decay.
Because of this it is best NOT to eat
high sugar foods before beds NOR at
several intervals throughout the day.
When eating sugary foods, eat a
small serving at 1 time.
2. Fats (Lipids)
• Greasy
substances that will NOT dissolve in water.
• Liquid fats are called oils.
• Provides energy and assists the blood with distributing
vitamins to the body
• Primary sources: cheese, dressings and salad oils
3 Types of Fats
Saturated Fat
• Contained in fatty meat,
poultry skin, candy and cake
with coconut & palm oil
Polyunsaturated Fat
• May help lower
cholesterol levels
• Contained in
vegetable oils such as:
corn oil, soybean oil,
safflower oil, and in
seafood
Monounsaturated Fat
• Sources: olives, olive
oil, avocado, nuts,
peanut oil, canola oil
• Peanuts have
Unsaturated fat
When is a vegetable oil not an oil????? When it is “hydrogenated.” This process
turns oils into solids. It is used by food companies to give foods a longer shelf life.
Examples are shortening (Crisco) and margarine.
Fat Facts
 Excessive amounts of fat intake can lead to obesity.
 If you substitute animal sources of protein for plant
sources, the ANIMAL sources have MORE FAT.
 Trans-fats raise blood cholesterol levels.
3. Proteins
Complete & Incomplete Proteins
Complete Proteins: contain all essential
amino acids; ie. animal sources – meat,
cheese, chicken
Incomplete Proteins: Sources from plant
foods lack at least one essential amino acid;
ie. dried beans, lentils, peas, seeds
LIFE CANNOT EXIST WITHOUT PROTEINS.
• Contribute to growth and protein and can help your body repair
itself.
• Sources: animals (such as meat, poultry, fish, dairy), and plant
sources (dry beans, peas, nuts, vegetables, & grains)
• Consuming excessive amounts of protein will convert the extra
protein to fat and stores it in fat tissues
4. Vitamins
 Complex substances found in a wide range of food
 Support chemical reactions that go on constantly in your body
Fat Soluble Vitamins
Absorbed and transported by fat
Water Soluble Vitamins
 Includes Vitamins A, D, E, & K
 Dissolve in water pass easily into
 Excess fat-soluble vitamins are stored
the bloodstream during digestion
in the liver & pass through urine; large
 Only remain in body for a short
amounts in the body can be damaging
time
& may cause diarrhea
 Are NOT stored in body; excess
 Vitamin A – promotes good vision.
amounts are removed with waste
 Vitamin D – sources are sunshine
products
and fortified milk
Vitamin E – an antioxidant; protect
cells from damage esp. in lungs
Vitamin K – helps blood clot
Antioxidants – substances that protect body
cells and immune system from damage that can
be done by harmful chemicals in the air or in
food. Cantaloupe and blueberries are 2 foods
HIGH in ANTIOXIDANTS!
5. Minerals
Calcium
•Helps regulate blood
clotting and nerve
activity
• ESSENTIAL for strong
bones
• Good sources:
collards, spinach,
turnips, fortified cereals
• Excess amounts of
calcium are stored in
bones
• Excellent source is
dairy products; without
dairy products, bones
become weak & fragile
• Make up only 4 – 5 % of your body weight
• Vital for good health
Potassium
•Known as an electrolyte
mineral
• Helps muscles after
heavy exercise so they
will not cramp
Iron
•Essential for making
hemoglobin – substance in
red blood cells that carries
oxygen to all body cells
• Anemia – caused by
insufficient iron in diet;
symptoms are weakness,
tired, short of breath, pale,
cold.
• Spinach is high in iron.
• Excess iron is stored in
liver.
6. Water
• Water makes up 55 – 75% of human body!
• Water is critical for survival. People can live 6 weeks without food but only a
few days without water.
• Has NO calories.
• Besides drinking water, it is also contained in many foods especially fruits
and vegetables (like lettuce, celery, cucumbers)
• Water helps with food digestion.
• Excessive sweating, dry mouth, dark-colored urine, constipation and
increased pulse rate are symptoms of dehydration (insufficient intake of
water to the body)