2._NUTRITION

Human Nutrition Overview

• You are what you eat: Nutrition plays a vital role in health.

• Activity: Identify a vegetable based on group and seat number.

Today's Objectives

• Discuss plant organs and identify a vegetable.

• Explore human nutrition including:

  • Macronutrients (Carbohydrates, Proteins, Fats)

  • Micronutrients (Vitamins, Minerals)

  • Dietary guidelines and nutrition facts labels

  • Nutrition myths activity

Activity Part 1

• Each group receives a vegetable.

• Identify plant organ (stem, leaf, root) within one minute and write answers.

Caloric Values

• Calorie: Measure of energy; energy needed to raise 1g of water by 1°C.

• Food energy measured in kilocalories (kcal).

• Daily caloric requirement: 1200 to 3200 kcal depending on age, sex, and activity level.

Macronutrients

1. Carbohydrates (4 kcal/g)

   • Composed of Carbon, Hydrogen, and Oxygen.

   • Types:

     • Monosaccharides: Basic building blocks (e.g., Glucose, Fructose).

     • Disaccharides: Two monosaccharides (e.g., Sucrose, Lactose).

     • Polysaccharides: Complex carbohydrates (e.g., Starch, Glycogen).

2. Proteins (4 kcal/g)

   • Composed of Amino Acids; 20 types.

   • Functions include structure, enzymes, hormones, transport, and defense.

   • Sources: Meat, fish, dairy, and legumes.

   • Essential Amino Acids: 9 not synthesized by the body, must be obtained from diet.

   • Complete Proteins: Contain all essential amino acids, e.g., from animal source.

3. Fats (9 kcal/g)

   • Composed of C, H, and O; categorized as saturated or unsaturated.

   • Functions: Energy storage, insulation, hormone production, cell membrane structure.

   • Sources of Essential Fatty Acids like Linoleic and Linolenic.

   • Health implications of saturated and trans fats.

Micronutrients

• Required in smaller amounts but crucial for bodily functions.

1. Vitamins: Essential for enzyme function.

   • Fat-soluble: Vitamins A, D, E, K.

   • Water-soluble: B-complex, C.

   • Vitamin A: Important for vision, skin health; found in liver and orange/dark green veggies.

   • Vitamin C: Important for collagen synthesis; found in citrus fruits.

   • Vitamin D: Regulates calcium; synthesized via sunlight.

2. Minerals: Inorganic compounds required for numerous physiological functions.

   • e.g., Calcium (bone health), Iron (oxygen transport), Iodine (thyroid function).

Dietary Guidelines

• Diseases linked to nutrition are leading causes of death in the U.S.

• Key recommendations:

  • Eat a variety of foods.

  • Portion control; maintain healthy weight.

  • Physical activity: 30 minutes/day.

  • Focus on fruits, vegetables, whole grains, and low-fat dairy.

  • Choose healthy fats and limit salt.

Reading Food Labels

• Nutrition facts help make informed food choices.

• Macronutrient energy values:

  • Carbs: 4 kcal/g

  • Proteins: 4 kcal/g

  • Fats: 9 kcal/g