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

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