1. Unit 4: Nutrition and GuidelinesUnit 4: Nutrition and Guidelines

2. Key Terms (27)Key Terms (27)
You will be responsible for the following key terms:You will be responsible for the following key terms:
Amino Acids
Antioxidants
Calorie
Carbohydrates
Cholesterol
Complete Proteins
Dietary Fiber
Fat-Soluble Vitamins
Fats
HDL
Incomplete Proteins
Insoluble Fiber
LDL
Major Minerals
Malnutrition
Minerals
Monounsaturated Fatty Acids
Nutrient Deficiency
Polyunsaturated Fatty Acids
Proteins
RDA’s
Refined Sugars
Saturated Fatty Acids
Soluble Fiber
Trace Minerals
Vitamins
Water-soluble vitamins

3. Begin Section 2-1Begin Section 2-1
The Role of NutrientsThe Role of Nutrients
 There are Six main nutrients:
1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals
6. Water
Definition of Nutrient: chemicals from food that your body uses
to carry out its functions
Nutrition: the study of nutrients and how they are used by the
body

4. Poor NutritionPoor Nutrition
 When people make poor food choices, or do not have
enough to eat, serious health conditions can result!
 Nutrient Deficiency: a severe nutrient shortage
 Malnutrition: refers to serious health problems caused by
poor nutrition over a prolonged period.
- malnutrition usually results when people do not get
enough to eat, which may be caused by:
• Bad weather
• Inadequate transportation
• Political problems
• Financial difficulties

5. How Much Do You Need?How Much Do You Need?
 Everybody needs the same nutrients, though not in the
same amounts.
 RDA’s are Recommended Dietary Allowances, and are: the
amounts of a nutrient needed by 98 percent of the people in
a given age and gender group.
 Nutrients are measured using the metric system such as mg,
which is equal to milligrams.
 Daily Values (DV’s) are used on food labeling and are
determined using Dietary Reference Intakes as guidelines

6. How Much is Too Much?How Much is Too Much?
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When it comes to vitamins and minerals, you can
get too much of a good thing. For example, high
intakes of vitamin D can be toxic. If you are taking
large doses of single-nutrient vitamin or mineral
supplements and eating several fortified foods
(such as energy bars and energy shakes), you
should read the labels to make sure you're not
exceeding your daily needs. If you rely on a
healthy diet and a daily multivitamin to provide the
essential nutrients you need, you are unlikely to
consume quantities of vitamins and minerals that
may be toxic. www.campbellwellness.com

7. %Daily Values%Daily Values
 The % Daily Values (%DVs) are based on
the Daily Value recommendations for key
nutrients but only for a 2,000 calorie
daily diet.
 You do not need to know how to
calculate the %DV, the label does it for
you!
 Each key nutrient is based on 100% of
the daily requirements for that nutrient.
So 20% Calcium indicates that by eating
this serving you are obtaining 20% of the
calcium you are recommended to have in
a day.

8. Your Energy NeedsYour Energy Needs
 The number of calories your body needs for energy in a
given day depends on such factors as:
• Activity level
• Age
• Weight
• Gender
 Calorie: a unit of energy
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-Carbohydrate = 4 calories
-Protein = 4 calories
-Fats = 9 calories

9. Calories From FatCalories From Fat
 The 2005 U.S. dietary guidelines recommend that children
and teens ages 4–18 get between 25% to 35% of their daily
calories from fat. But food labels don't always show the
percentage of fat in a food.
 It is easy to calculate, though. Divide the number of calories
from fat by the number of total calories and multiply by 100:
http://kidshealth.org/teen/food_fitness/nutrition/fat_calories.html

10. Calculating CaloriesCalculating Calories
 For example, if a 300-calorie food has 60 calories
from fat, you divide 60 by 300 and then multiply
by 100. The result shows that food gets 20% of its
calories from fat:
 This does not mean that you will be eating 20% of
your daily value of calories from fat. Your
percentage of calories from fat would be
respective of your total calories for the day.

11. CarbohydratesCarbohydrates
 Carbohydrates: nutrients that are the body’s main source of
energy
 One unique form of carbohydrate is dietary fiber: a mixture
of plant materials that is not broken down in the digestive
system.
 All forms of carbohydrates, except fiber, provide energy
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12. Complex CarbohydratesComplex Carbohydrates
 There are two categories of complex carbs.:
starches and dietary fibers.
 Dietary Fiber is the only form of carbohydrate that
does not provide energy.
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13. Simple CarbohydratesSimple Carbohydrates
Simple Carbohydrate: are sugars
Fructose, Maltose, sucrose and
lactose are forms of these sugars.
You should limit your intake of these
simple carbohydrates as they are not
a nutritious eating habit.

14. Dietary FiberDietary Fiber
 This complex carbohydrate is found only in foods
from plant sources.
 There are two kinds: insoluble and soluble fiber
 Insoluble Fiber: is fiber that will not dissolve in
water.
- this type absorbs water like a sponge and
contributes bulk. It helps food move through a large
intestine at a normal rate.
- found in fruit/vegetable skins and whole wheat
 Soluble Fiber: is fiber that dissolves in water.
- this type increases the thickness of stomach
contents

15. How Much Fiber?How Much Fiber?
The ADA recommends 20-35 grams
of dietary fiber a day.
To compute your fiber needs during
growth years (this means you):
Add 5 to your age
Example: 16+5= 21 grams
Get your fiber beans and vegetables!

16. ProteinsProteins
 Proteins: are nutrients that help build, repair and
maintain body tissues; also a source of energy.
 Proteins can only do their job if you consume
carbohydrates and fats for your energy needs,
otherwise your body uses protein for energy, rather
than building and repairing.
 Animal Sources: meat, poultry, fish, eggs, dairy
 Plant sources: beans, peas, peanut, vegetables, grains
 Proteins are made up of chains of chemical building
blocks called: amino acids.

17. Your body can make all but 9 of the 22 known amino acids.Your body can make all but 9 of the 22 known amino acids.
These nine are called theThese nine are called the essential amino acidsessential amino acids becausebecause
they must come from the foods you eat!they must come from the foods you eat!
Nutritionists recommend that no more than a third of yourNutritionists recommend that no more than a third of your
protein comes from animal sources, which are higher in fatprotein comes from animal sources, which are higher in fat
than vegetable sources.than vegetable sources.
 Complete Proteins:
Proteins that supply all 9
essential amino acids
 Incomplete Proteins:
Proteins lacking one or more
essential amino acids; foods
from plant sources are
incomplete proteins
Proteins ContinuedProteins Continued

18. FatsFats
 Fats are a concentrated source of energy
 They are essential to healthy skin and normal cell
growth. They also carry vitamins A, E, D, K to
where they are needed in the body.
 Cholesterol is not fat, rather a fat-like substance
which aids in the digestion of fat and the transport
of Vitamin D.
 There are saturated and unsaturated fats:
unsaturated fats are better for you then saturated.
 Trans fats are a “No, No”!

19. VitaminsVitamins
 Scientists have identified 13 different vitamins.
 Vitamin D can be made by the body, the rest must
be received from our food.
 There are two groups of vitamins:
 Water-soluble Vitamins: These include vitamin C and 8
B vitamins.
 Fat-soluble Vitamins: They include A, D, E, and K.
 Vitamin sources include:
 Fruits and Vegetables. These plants are the only
naturally occurring source of vitamin C.
 Milk. Milk is usually fortified with Vitamin D
 Whole-grain products. These include whole-grain
breads and pastas as well as green leafy vegetables
and dry beans. Folate is a vitamin that may be found
in whole-grain products.

20. Water-Soluble VitaminsWater-Soluble Vitamins
 Water-soluble Vitamins: dissolve in water and pass
easily into the bloodstream through process of
digestion.
 Water-soluble vitamins remain in body for only
short period of time, therefore you need them on a
daily basis.
Water-soluble Vitamins:
-Thiamin - Riboflavin
-Niacin - Vitamin B 6
-Folate (Folic Acid) - Vitamin B12
-Pantothenic Acid - Biotin
-Vitamin C (Ascorbic Acid)

21. Fat-Soluble VitaminsFat-Soluble Vitamins
 Fat-soluble Vitamins: are absorbed and
transported by fat.
 If you eat more fat-soluble vitamins, they can be
stored in fats and the liver for later use.
Fat-soluble Vitamins:
-Vitamin A
-Vitamin D
-Vitamin E
-Vitamin K

22. MineralsMinerals
 Most minerals become a part of your body
 There are three groups of minerals:
 Major Minerals
 Electrolytes
 Trace Minerals
 Sources of various minerals: red meat, milk,
green leafy vegetables, dry beans, peas, citrus
fruits

23. Major/Trace MineralsMajor/Trace Minerals
Major Minerals: are minerals needed
in relatively large amounts.
These include: calcium, phosphorus, and
magnesium.
Trace Minerals: are minerals needed
in very small amounts.
These include iron, copper, zinc, iodine,
and selenium

24. Electrolytes and WaterElectrolytes and Water
 Electrolytes are specific major minerals that
work together to maintain the body’s fluid
balance.
These include: potassium, sodium, and
chloride
 Water is often called the “forgotten nutrient”,
though it’s necessary for our survival.
 Your blood is 80 percent water
 Your body uses an average of 2 qts. water per day
 You should aim to drink 8 cups of water per day
 Other liquids, such as milk, coffee and soup can also
help supply your body with water

25. You are special, take care ofYou are special, take care of
yourself!yourself!