Nutrition

Nutrition

1. Nutrition is the study of nutrients in food and how the body uses them to keep us healthy

2. Proteins

   • Carbon Hydrogen Oxygen Nitrogen
   • only nutrient which contains nitrogen which is responsible for growth
   • Amino acids - chemical composition which the elements of protein are arranged in small units
     • Held together by peptide links which break down during digestion
       • In order for protein to be absorbed into the blood
   • Growth of body cells
   • Repair of damaged cells
   • Heat and energy production only after the other two have been completed
   • Production of important body chemicals such as hormones and enzymes and antibodies
   • 1g of protein for each kg of body weight
   • Sources of protein
     • HBV Protein
       • eggs
       • cheese
       • fish
       • chicken
       • milk
       • meat
       • soya beans
     • LBV Protein
       • potatoes
       • pulses - peas,beans
       • bread
       • oats

3. Carbohydrates

   • many carbohydrates are a plentiful supply of energy
   • They are generally processed or refined during manufacturing which is where the grain is stripped of it's nutrients and additives and preserveatives are added
     • These additives make up for the lost nutrients but they are chemicals so you will most likely get cancer or die if you eat white bread every day
   • Try to eat unrefined grains such as brown bread,brown rice etc.
   • The basic unit of a carb is glucose.
     • Glucose is sugar
       • Sugar is bad for you
         • you will have a shorter life expectancy if your diet consists of mainly carbohydrates
           • Who cares we're all gonna die anyway
             • I must have skipped out on the desire to survive gene which is in most humans
   • CARBOHYDRATES SUPPLY EXTRA HEAT AND ENERGY
   • EXCESS CARBOHYDRATES IF STORED AS FAT WHICH HELPS TO INSULATE THE BODY

4. Fats/oils(lipids)

   • Eating too much fat can lead to obesity
   • Fats come from animals,are solid and have high levels of cholesterol
     • Saturated
     • Meat,milk,egg,cheese
   • Oils come from plants,are liquid and contain no cholesterol
     • Unsaturated
     • Pulses,cereals,nuts + fish
   • Lipids is just the overall term used for Fats and Oils BUT they are two different things
   • carbon hydrogen oxygen
   • Functions
     • Concentrated source of heat and energy
     • protect delicate organs - the kidneys
     • Prevent heat loss by forming an insulating layer in the skin
     • source of fat-soluble vitamins - A,D/E and K
     • Gives the feeling of fullness for longer as fats stay longest in the stomach
   • 30% of all our energy should come from Lipids
     • 10% saturated 20% unsaturated
   • Lipids have more carbons which mean they give us twice as much heat + energy than carbs or protein

5. Water

   • Hydrogen and oxygen 2:1
   • colourless,odourless,tasteless,
   • boils at 100*C and freezes at 0*C
   • Dissolves sugar and salt easily
   • 70% of the body is made up of water
     • Main part in every cell
   • Cannot survive for more than 72 hours without water
   • Lose about 2 litres of water each day
     • urine and perpiration
   • Functions of water
     • Essential part of all body tissues
     • major part of all body fluids - blood,saliva,digestive juices
     • Transports important substances
     • Helps digestion and absorption
     • Assists removal of waste - kidneys filter urine from the blood
     • Helps control body temperature through perspiration and evaporation from the skin.

6. Dietary Fibre

   • Dietary fibre helps move food through the intestines;this prevents bowel disease
   • It is found in the skins of fruit and vegetables and in the husks of grain
   • The average person needs 30g of dietary fibre each day