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Rachel Sturm

on 19 September 2018

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Transcript of Nutrition

Culinary Nutrition
Explain the role each of the six nutrient
groups plays in good health
Proteins are the building blocks of the human body. They build, maintain and repair body tissues.
Essential for Healthy muscles, skin, bones, eyes, and hair as well as fighting disease.
Through digestion, protein is broken down into small units called AMINO ACIDS.
Some amino acids can be created by the body, while others cannot and must be obtained from food
Fish - Meats - Poultry - Eggs - Milk - Yogurt - Cheese
Complete Proteins
Incomplete Proteins
Vegetables - Grains - Nuts - Dry Beans
Body's main source of energy
Simple Carbs = sugars

Complex Carbs = Fiber/starch
White/brown sugar, candy, pop, honey, corn syrup, jelly, white grains, pastries and desserts .

Fruits & Vegetables

(Glucose, Lactose, Fructose, Sucrose, Galactose, Maltose)
Simple (Bad) Carbohydrates
Complex (Good) Carbohydrates
Green Vegetables, whole grains, starchy vegetables,
Your body breaks down simple and complex carbs into a useable energy source known as GLUCOSE.
Glucose gives your body the energy it needs to work properly
Unique carb because it does not provide energy,
eliminates harmful waste in the body and cannot be digested
Soluble Fiber-
Insoluble Fiber-
* Slows digestion
* helps lower cholesterol
* found in food such as oat bran, nuts, seeds, beans
* Adds bulk to stool
* Helps pass food more quickly
* Found in wheat bran, vegetables, whole grains
Fats (Lipids) and Cholesterol
play an essential role in keeping the body healthy
Protect inner organs from shock - transport vitamins - insulate body
A diet higher than 30% fat puts you at an increased risk for heart disease and cancers
Saturated Fatty Acids
... solid at room temperature ...
Monounsaturated Fats
... Liquid at room temperature ...
i.e. corn oil, soybean oil, fatty fish (salmon, trout),
tofu, soybeans, walnuts, sunflower seeds,
Polyunsaturated Fats
found in all animal foods (meat, egg yolks, dairy Products
How is cholesterol transported
through the body?
HDL - High-density Lipoproteins (good)
LDL - Low-density Lipoproteins (bad)
too much LDL = cardiovascular problems
Necessary for life and makes up about 60% of an adults body weight
64-80 oz per day
water - juice - gelatin - milk - ice
People can live for about 6 weeks without food, but only a few days without water.

Functions >> proper vision, support immune system, form healthy bones and teeth, clot blood
* stored in small amounts
* come from animals and plants ... our bodies do not produce it
* Vitamin C and B-complex
dissolve in water so must be consumed every day
stored in the liver
* Vitamins A, D, E, and K
* Can become toxic if taken in abnormally large quantities
regulate the body process, energy metabolism, water balance, bone formation
Major Minerals
needed in large quantities
builds bones and teeth
assists in blood clotting
regulates nervous system
comes from .... Dairy products, dry beans, dark green veggies, fortified juices/cereals
builds and renews bones
Helps nervous system and muscles work
comes from ... whole grains, dry beans, dark green veggies, nuts, seeds, fish, shellfish
Builds and renews bones and teeth
Helps use nutrients for energy
comes from ... Dairy products, nuts, dry beans, whole grains, poultry, meat, fish, egg yolks
Helps maintain blood pressure and heartbeat
Maintains fluid balance
in the body
comes from ... fruits such as bananas, oranges, cantaloup, meats, fish, vegetables, dairy products, dry beans, poultry
Helps regulate blood pressure
Maintains fluid balance in body
comes from ... Salt, foods that
contain salt, soy sauce, MSG
Nutrition Labeling and Education Act of 1990: most foods must include nutrition labels
Nutrition Labels
Serving Size
Dietary Guidelines
Updated in 2010
Intended for Americans over 2 years of age
Balancing Calories to Manage Weight
* Prevent/Reduce obesity through improved eating and physical activity
* Control total calorie intake to manage body weight
* Increase physical activity
*Maintain appropriate calorie balance during each stage of life
Foods to REDUCE
*Daily Sodium intake
*Less than 10% of calories from saturated fatty acids
*Less than 300 mg cholesterol
*Keep trans fats LOW
*Reduce solid fats and added sugars
*Limit refined grains
*Consume alcohol in moderation!! (please remember this for when you are OF AGE to drink!
Foods and Nutrients to INCREASE
Trace Minerals
only needed in small quantities
aids in digestion, important
for insulin metabolism
beef, liver, eggs, oysters, apples, spinach
Helps form red blood cells, aids
in maintaining blood vessels,
bones and immune system
Legumes, whole grains, seafood
prevents cavities, maintains bone structure
drinking water
aids thyroid function
iodized salt, seafood
involved in bone formation, fat and cholesterol break down
whole grains, legumes, tea, green leafy veggies
wound healing, maintains sense of smell and taste
animal products
helps immune system
tuna, beef, chicken, grains
*Fruits and Vegetables
*Eat a variety of Veggies
*Half your grains = whole grains
*Fat Free/Low-fat milk products
*Variety of Proteins
*Amount and variety of seafood
*Use oils to replace solid fats when possible
*Potassium, Dietary fiber, Calcium, Vitamin D
HIGH Quality
low quality
attracts water and turns to gel during digestion
i.e. Lard - butter - whole milk products - visible fat on meats -
* Increase the amount of cholesterol in the blood *
* Increases risk of cardiovascular disease *
* Increases risk of type 2 diabetes *
Trans Fats
Occurs naturally in some foods in small amounts
but, most are made from hydrogenated oils
after hydrogenation the oils are easier to work with and have a longer shelf life
* Lowers HDL *
* Raises LDL *
* Increase cardiovascular disease *
i.e. olive oil, peanut oils, canola oil, avocado, peanut butter many nuts and seeds
* helps reduce LDL *
* Lowers risk of heart disease and stroke *
* Help develop and maintain body's cells *

... usually liquid at room temperature ...
* helps reduce LDL *
* Lowers risk of heart disease and stroke *
* Help develop and maintain body's cells *

ascorbic acid
or ascorbate
aids in wound healing
aids in bone and tooth formation
strengthens blood vessel walls
improves immune system function
increases absorption and utilization of iron
acting as an antioxidant.
one orange, a kiwi fruit, 6 oz. of grapefruit juice or 1/3 cup of chopped sweet red pepper
Enough Vitamin C for one day ...
B1 >> thiamin >> makes healthy cells >> whole grains
B2 >> riboflavin >> prevents aging >> milk
B3 >> niacin >> boosts HDL >> milk/eggs
B5 >> Pantothenic Acid >> hormone production >> avocado
B6 >> pyridoxine >> produces melatonin >> turkey
B7 >> Biotin >> "the beauty vitamin" >> egg yolks
B9 >> folate >> prevents memory loss >> spinach
B12 >> Cobalamin >> produces red blood cells >> fish

>> Retinol
helps eyes adjust to light
regulates immune system
forms teeth
retains moisture of skin, eyes, mouth, nose & lungs,
carrots | pumpkin | apricots | spinach | fish
increases calcium absorption
helps form and maintain bones.
Stimulates immunity and controls cell growth
milk | oily fish | sunlight
>> Tocopherol
acts as an antioxidant
protects vitamins A and C
protects red blood cells
protects fatty acids from destruction,
prevents heart disease
almonds | hazelnuts | seeds | olive oil
some is produced naturally in your intestines
clots blood
promotes bone health
helps produce proteins for blood, bones, and kidneys.
spinach | cauliflower | olive oil | cabbage
minerals in your blood and other body fluids that carry an electric charge
the amount of water in the body
the acidity of your blood (pH)
muscle function

how much do
YOU need?
Weight / 2 = # of ounces you should consume.
Convert oz. to cups by /8

Formula (For people 100 lbs. +)
150 (lbs.)/2 = 75 oz. = 9 1/3 cups
you lose 10 cups of water each day!
The need for H2
Chemical Reactions
Water helps break food down into nutrients before passing through intestinal wall and into the blood stream.
Minerals and vitamins dissolve in water. Blood carries oxygen and nutrients to the cells that need them.
Cushioning and Moisturizing
Moisture from water cushions joints, tissues, and organs to protect them from shock.

The need for H2
Waste Removal
Water helps filter out pollutants and toxins and get rid of waste products.
Temperature Regulation
Perspire to cool your body and keep a normal temp. of about 98.6 Degrees F
When you inhale, your body adds moisture to the air so the lungs can process it.
As you exhale water is removed from the lungs.
Visible on cold days! (“Seeing your breath”)
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