Chapter 30 nutrition

Nutrients

Are necessary substances obtained from food that supply energy, build and maintain bones, muscles and skin.

Healthy eating and nutrition

can promote healthy lifestyle choices and reverse negative effects for improper nutritional habits. Also reduces chronic disease chances.

Overall health is dependent on-

Nutritional intake, sleep, exercise.

Poor nutrition can can cause

Life-threatening conditions , hear disease, cancers, strokes, hypertension, diabetes, and kidney disease.

How can healthy nutrition affect children’s learning

Learn more effectively.

Malnutrition

Imbalance in the amount of nutrient intake, overweight or unnourished.

Metabolism

Chemically changing nutrients such as fat and proteins, into end products used for energy needs and storage. Dependent on nutrients

Water assist metabolic process

Minerals

Chemicals needed for energy, muscle building, nerve conduction, blood clotting, immunity.

Vitamins

Organic compounds responsible for regulation of body process, reproduction, and growth

Micronutrients

Needed by the body in limited amounts , vitamins

Obesity

Result in energy intake consistently exceeding energy use. Considered preventable disease

Carbohydrates

Chemical substances composed of carbon, hydrogen, and oxygen molecules. 4 kilocalories per gram

kilocalorie

The amount of heat energy it takes to raise the temp of 1000 grams if water, 1 degree Celsius

Carbohydrates( sugars, starches, fiber ) prevent

Ketosis ( when the body burns fat in the absence of adequate carbohydrate intake)

What can carbohydrate ( sugar, starches, fiber) enhance

Memory and learning capabilities

Simple carbohydrates

Broken down and absorbed quickly, quick source of energy,

Example of simple carbohydrates

Sugars, Sucrose (table sugar), Lactose ( milk), Glucose (blood sugar )

Complex carbohydrates

Composed of starches, glycogen and fiber. Take longer to break down, used by body’s cells.

During physical activity what is an increased need to meet energy demands of muscles

Carbohydrates

Examples of complex carbohydrates

Vitamins and minerals, bread, rice, pasta, legumes ( dried beans, peas, lentils) starchy vegetables ( corn, pumpkin peas, potatoes)

How much carbohydrates should you consume

50% of their calories

Fiber

Complex carbohydrate, and is classified as soluble or insoluble

Solubility

Refers to disposition of the fiber when mixed with another substances like water

Soluble fiber mixes with water and forms

Gel like substance, results in slower digestion

Insoluble fibers

Does not retain water but allows formation of bulk, accelerated passage through intestines near end products and slow starch absorption.

High fiber diets, including promotion of cardiovascular health by

Lowering serum cholesterol levels and blood pressure, weight control, improve glycemic control in diabetes. Immune function, inflammation, depression

Lack of fiber can lead to

Bowl related conditions, constipation, hemorrhoids, diverticula, large colon. ( diverticulosis)

How much fiber should be consumed a day

20-35 grams

Fiber

Whole grains, wheat bran, cereals a, fruit, vegetables, legumes

Fats and oils , examples and needed for

Fatty acids, cholesterol, phosphate lipids, needed for energy cellular growth.

Recommend total fat intake

20 - 30 % of caloric intake daily, 5-6 % saturated fats

Triglycerides

Most abundant lipids in food , limited intake is important or can contribute to coronary artery disease, and obesity

Macronutrients

Nutrients needed in large amounts/ Major nutrients.

Examples of macronutrients

Carbohydrates ( sugar, starches, dietary fibers). Provides energy).

Fats ( energy and vitamins)

Proteins ( maintain and build muscle and tissue)

Water

What does metabolism help maintain

Homeostasis, repair and replacements of cells, elimination of wasted in kidneys, brain functions to maintain pulse rate and respirations.

Basal metabolic rate

Minimum amount of energy required to maintain body functions in resting and awake stages.

Anabolism

Uses energy to change simple materials into complex substances and tissue

Catabolism

Makes energy by breaking down of complex substances to simple which makes energy.

Anabolism allows cell growth such as

Mineralization of bone development of muscle mass

An example of catabolism is the breakdown of

Proteins and converts into amino acids