NUTRITION

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NUTRITION
What do you know already?
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Nutrients

• What are nutrients?
• Why do we need certain nutrients?
• What are the main ones?
• What is a balanced diet?
• What diseases and illnesses can be caused if a
  diet is poor?
• What is a MACRO nutrient?
• What is a MICRO nutrient?
• What is nutrient intake influenced by?

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Guidelines

• The eat well plate is consistent with the
  Governments Eight tips for eating well,
  published in October 2005, which are
• 1. Base your meals on starchy foods2. Eat lots
  of fruit and vegetables3. Eat more fish4. Cut
  down on saturated fat and sugar5. Try to eat
  less salt no more than 6g a day6. Get active
  and try to be a healthy weight7. Drink plenty of
  water8. Dont skip breakfast

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(No Transcript)
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CARBOHYDRATES

• Simple- sugars- fructose (fruit), sucrose
  (complete sugar), lactose (milk).
• Complex- starches and fibre (NSP- cellulose-
  vegetables and plants)
• Monosaccharide's (glucose, fructose and
  galactose), Disaccharides (sucrose, lactose,
  maltose), Polysaccharides (starch).
• Macro nutrient
• Main function is for energy and muscle
  functioning.
• Excess stored as fat, high sugar diet leads to
  tooth decay.( Intrinsic (naturally occurring) and
  Non-intrinsic sugar (added sugars)
• Atkins diet- low carbohydrate.
• All carbohydrates are converted to glucose during
  digestion.

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QUESTIONS- carbohydrates

• 1) what is the main function of carbohydrate?
• 2) What are the sources of carbohydrate?
• 3) What is a simple, and a complex carbohydrate?
  Give an example of each?
• 4) Which should we have more of?
• 5) what percentage should we roughly have of
  each?
• 6) What is dietary fibre? What is it for?
• 7) Where can we get a supply of fibre from?

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3 categories of carbohydrate.

• Monosaccharide- Fructose and glucose.
• Disaccharides- sucrose and lactose
• Polysaccharides- starch
• These contain different amounts of Carbon,
  hydrogen and oxygen atoms which make up the
  carbohydrate.

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Dietary conditions associated with carbohydrates.

• High sugar- dental decay

• Low fibre- Diverticulitis

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Presentation in pairs.

• Select one of those dietary conditions, and be
  prepared to feedback to the group on your
  findings.
• Include-
• How condition is caused
• What happens
• What diet is necessary
• What should be avoided
• What can be done to prevent it

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PRACTICAL- Carbohydrates.

• Plan, prepare, cook and serve a high energy dish.
• It could include any of the following
• Potatoes
• Pasta
• Rice
• Bread.

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DRVs

• These set out the requirements for different
  nutrients, for a healthy group of the population.
  They do not have to be followed exactly, they are
  just a guide.
• EAR- estimated average requirement is used to
  determine energy intakes needed.
• RNI- reference nutrient intake for 97 of the
  population, one most followed.
• LRNI- lower- 3 of population will follow this.
• RDA- recommended daily allowance.

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FAT

• Main function- energy and warmth, structure and
  function of body cells, protects organs.
• In Infancy, it is also for normal brain
  development.
• Excessive fat intake- obesity, high blood
  pressure, colon and other cancers, CHD.
• Structure of fat- building blocks called fatty
  acids, composed of carbon and hydrogen atoms.
• Saturated, monounsaturated, polyunsaturated fats.
  (These all have differing hydrogen atoms.)
• In some foods- fat is visible i.e.. Meat. Eggs-
  invisible.

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Classification

• Saturated- usually solid at room temp.Animal
  sources- dairy and red meat. No double bonds of
  carbon in the chain.
• (liver uses saturated fat to manufacture
  cholesterol)
• Monounsaturated- plant sources- vegetable and nut
  oils. one double bond of carbon in chain.
• Polyunsaturated- plant- sunflower and fish oil.
  They have more than one double bond. These lower
  blood cholesterol levels.
• Using your books, draw out the chemical structure
  of the 3 different fats.

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FATS

• Omega 3/6 fatty acids- essential fatty acids,
  polyunsaturated. Found in oily fish and pumpkin
  seeds and green leafy vegetables. Very good for
  us, help with brain development.
• Find out the following What are Trans fatty
  acids? What is Hydrogenation?
• Trans Fatty acids- these have hydrogen atoms on
  opposite sides of the double bond, these fats are
  created by a process called Hydrogenation. This
  is used in the food industry to turn vegetable
  oil into a solid substance. It improves the shelf
  life of a product. During hydrogenation,
  vegetable oils are hardened by processing them
  with hydrogen gas.
• Essential fatty acids must be consumed in the
  diet as the body cannot make them. They are for
  reducing CHD, development of the nervous system,
  blood clotting and metabolism.

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Cholesterol

• This is a type of fat, but it does not produce
  any energy. It is found in all animal cells and
  tissues but is not found in vegetables or plants.
  Cholesterol has an essential role in the
  structure of cell membranes, and production of
  bile. The liver manufactures cholesterol.
• There are 2 types of cholesterol- LDL- low
  density lipoprotein and HDL. HDL protect against
  heart disease, LDL can cause it.

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POSTER WORK

• Complete a poster on either CHD or obesity.
• Include-
• What condition is
• How it is caused
• Diet recommended
• Foods to avoid
• Examples of suitable meals and dishes.

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Meal planning

• Plan, prepare, cook and serve a low fat dish.

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Malnutrition.

• Bad nutrition/ under nutrition.
• Symptoms of mal nutrition include tiredness, slow
  growth in children, brittle nails, dry and scaly
  skin, slow wound healing, susceptibility to
  infection. Individuals can suffer reduced muscle
  strength, depression and self neglect.
• Groups at risk- babies and children, the elderly
  and other adults, people who abuse drugs or
  alcohol, people with eating disorders, people
  with illnesses and disease, people on a low
  income.

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PROTEIN

• About 17 of the body is made up of protein.
• All proteins are made up of carbon, hydrogen,
  oxygen and nitrogen, and most proteins also
  contain sulphur and some phosphorus. These
  elements are arranged into units called amino
  acids.
• Amino acids are the building blocks of protein,
  essential (indispensable) amino acids cannot be
  made by the human body, non-essential
  (dispensable) can be.
• If a protein food contains a lot of the
  indispensible amino acids it is said to have a
  high biological value (HBV), if it is low in any
  of the indispensable amino acids, it is said to
  have a low biological value (LBV)
• LBV- plant sources- pulses, beans and lentils.
• HBV- animal sources- meat, fish and dairy.
• Average daily intake of protein for men is 85g
  and 62g for women.

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PROTEIN

• You can use complementary proteins in cooking,
  meaning that LBV and HBV proteins can be put
  together in dishes.
• Think of some dishes?
• Functions of protein
• Growth of body cells.
• Maintenance and repair of body cells.
• To provide a source of energy.
• Novel sources of protein Find out what they are?
• TVP
• Tofu
• Soya
• Quorn
• Find out what the symptoms of deficiency are?

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Meal planning

• Plan, prepare, cook and serve a dish using a
  protein alternative
• Quorn
• TVP
• Soya

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Vitamins- Micro nutrients.

• Main functions-
• Teeth and bones
• Muscle formation
• Blood
• Skin
• Basic functioning of bodily organs and functions
• BUT- different vitamins have differing functions.

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TASK

• Find out what a Fat soluble and a Water soluble
  vitamin are?
• Water soluble dissolve in water so are lost in
  cooking, Fat do not. The body stores fat-soluble
  vitamins, so they do not need to be taken in
  daily.

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Fat-soluble vitamins (A,D,E,K) (stored in the fat
in our body, they do not dissolve in water)

• VITAMIN A
• The 2 sources of vitamin A are Animal and
  vegetable. In the UK diet, 75 of our intake of
  vitamin A is supplied in the form of retinol and
  25 as Beta-carotene.
• Vitamin A aids vision, involves with the
  maintenance of the immune system and is an
  ANTIOXIDANT which reduces the risk of CHD.
• Night blindness is associated with a deficiency
  in Vit A.
• Retinol can however be toxic in large amounts.

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VITAMIN D

• The main source of vitamin D is sunlight. Dietary
  forms are dairy, oily fish and eggs.
• Functions of vitamin D are development of strong
  bones and teeth, prevention of osteoporosis in
  later life, promoting the absorption of calcium.
• Rickets is a deficiency of vitamin D that occurs
  in babies and toddlers. In adults this is caused
  osteoporosis or osteomalacia.
• Vitamin D can be toxic if consumed in large
  amounts.

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VITAMIN E

• This is an ANTIOXIDANT.
• Foods that include Vitamin E are olive oil, nuts,
  egg yolk and prawns and salmon.
• Vitamin E protects body tissue from damage, it
  prevents cancer and heart disease, it is also
  important in the formation of red blood cells.
• Deficiency includes slow wound healing and lack
  of energy.

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VITAMIN K

• This is a fat-soluble vitamin that can be stored
  in the liver.
• Good supplies of vit K are found in green leafy
  vegetables and veg oil and cereal. Small amounts
  of vit k are found in red meat and milk.
• Vitamin K is for blood-clotting and overall bone
  health.
• A deficiency can lead to bruising and bad
  bleeding. In pregnancy, insufficient vitamin K
  can reach the foetus across the placenta.

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Water-soluble vitamins (B group and C) (not
stored in our body, needed daily)

• VITAMIN B1 (THIAMIN)
• Lean meats, milk, cheese and cereals are good
  sources of thiamin. Thiamin is added to some
  cereals as the processing of cereals can destroy
  the vitamin.
• Thiamin is important in the process of energy
  release. It is also necessary for the
  transmission of nerve signals between the brain
  and the spinal cord and for normal growth and
  development.
• Deficiency in thiamin leads to nerve damage and
  eventually death.

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VITAMIN B2 (RIBOFLAVIN)

• It is destroyed by light. It is found in poultry,
  lean meat, eggs, fish and milk. It is also
  present in leafy green vegetables.
• Riboflavin is essential for releasing energy from
  food, vital for growth and development and helps
  keep skin, eyes and nervous system healthy.
• Deficiency in this results in skin disorders,
  bloodshot eyes and poor growth.

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VITAMIN B3 (NIACIN)

• This is also referred to as Nicotinic acid.
• Niacin is found in a wide range of foods
  including poultry, milk, eggs and broccoli.
• Niacin is essential in the metabolism of
  carbohydrates, fats and proteins, and to produce
  energy for body growth, it maintains healthy skin
  and keeps the digestive and nervous system
  working well. It is essential for the production
  of hormones including oestrogen and insulin.
• A deficiency leads to dermatitis and dementia.

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VITAMIN B6 (PYRIDOXINE)

• This is lost in cooking water and is destroyed by
  heat, sunlight and air.
• Vitamin B6 is found in lean meat, eggs, chicken
  and fish, wholegrain and cereal.
• It is required for the formation of red blood
  cells, it has an important role in the immune
  system and is required for the use and storage of
  energy from proteins and carbohydrates.
• A deficiency with it has been associated with
  skin disorders and anaemia.

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VITAMIN B12

• This is found mostly in animal products including
  eggs, shellfish, poultry and dairy produce. There
  is no B12 in vegetables or cereals.
• Vitamin B12 is used in the metabolism of fats and
  proteins, and the maintenance of the nervous
  system. It is also needed in the manufacture of
  red blood cells.
• A shortage leads to anaemia.
• FOLIC ACID
• Daily supplies are needed to maintain health.
• Many green vegetables contain folic acid.
• It is needed to prevent congenital abnormalities
  in babies, and is required for the formation of
  red blood cells.

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VITAMIN C (Ascorbic acid)

• The main source of vitamin C is fresh fruit and
  vegetables, especially citrus fruit.
• It is required for growth, it is essential for
  the repair of body tissues and formation of red
  blood cells, it is also vital in the role of the
  immune system.
• Gum problems will occur if an individual is
  deficient in this vitamin.
• Vitamin C is destroyed in cooking and chopping.
  Fruit and vegetables are better eaten raw to
  retain vitamin C content.

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Antioxidant vitamins (E/C)

• These prevent CHD and high cholesterol.
• These are a group of substances which protect
  others from the effect of oxidation. They also
  protect the body against free radicals
  (by-products that result, when the body converts
  food to energy)
• Antioxidants have been shown to prevent CHD by
  inhibiting the development of atheroma
  (cholesterol)

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VITAMIN FUNCTION SOURCE DEFFICIENCY
Vit A (beta carotene) Growth and repair, skin, reduce cancer, protect against infection. Carrots, sunlight Susceptive to infection, rough skin, loss of appetite.
Vit B1 (thiamin) Metabolism, generates energy, digestion, nervous system function Green veg, red meat Loss of appetite, insomnia, loss of weight
Vit B2 (riboflavin) Formation of red blood cells and antibodies, vision As above Retarded growth, Dermatitis, oily skin
Vit B3 (niacin) Improves circulation, reduces cholesterol and high blood pressure As above Head ache, fatigue, skin disorder
Vit C (ascorbic acid) Essential for healthy teeth, heels wounds, prevents scurvy Citrus fruit Soft and bleeding gums, loss of appetite
Vit D Absorb of calcium Bones and teeth Milk, cheese, sunshine Bone softening Muscle weakens
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Vitamin supplements

• Groups who may require supplements
• Women who are planning to get pregnant.
• People with limited exposure to sunlight.
• Vegans
• People who are malnourished
• Elderly people
• Athletes in training

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Questionnaire

• Devise a questionnaire for year 7 pupils, to
  evaluate their intake of fruits and vegetables.

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Meal planning

• Plan, prepare, cook and serve a vegetable main
  dish or fruit dessert.

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Minerals

• Some minerals are needed in larger amounts than
  others, and these are called the major minerals-
  these are
• Iron
• Calcium
• Phosphorus
• Magnesium
• Sodium
• Potassium
• Zinc
• Chloride
• Others are needed in smaller amounts and these
  are called trace elements.

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Functions of minerals

• Formation of the skeleton and teeth
• Control body fluids and cells
• Clotting of blood
• Normal functioning of muscles and nerves.
• Find out the main functions of IRON and CALCIUM,
  what other vitamins are needed in the absorption
  of each? What are the sources of these nutrients?

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IRON

• A healthy adult body contains about 4g or iron.
  Iron is stored in the liver, spleen and bone
  marrow.
• Iron is found in plant sources (non-haem iron)
  and animal sources (haem-iron).
• Only about 10 of the iron consumed is absorbed
  by the body.
• Before iron can be absorbed, it needs to be
  changed to ferrous iron, vitamin C is required in
  this process.
• Iron is needed for the formation of haemoglobin
  in red blood cells, energy metabolism, and
  function of the immune system.
• A lack of iron leads to anaemia.

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CALCIUM AND PHOSPHORUS

• Calcium and phosphorus account for about 75 of
  the mineral elements in the body.
• Calcium is found in milk, cheese, yogurt and
  other dairy products. Vitamin D promotes the
  absorption of calcium.
• Calcium is essential for building and maintaining
  healthy teeth and bones, it is required for the
  contraction of muscles, blood clotting and
  activity of several enzymes.
• If an individual is deficient in calcium,
  symptoms will include muscle twitches, reduced
  bone density and rickets and osteoporosis.
• Main sources of phosphorus are milk and milk
  products.
• Phosphorus is essential for bone and teeth
  formation, and release of energy from cells.

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POTASSIUM, ZINC AND MAGNESIUM

• Main sources of potassium are bananas, potatoes
  and vegetables.
• Potassium has a beneficial blood-pressure
  lowering effect.
• Zinc is found in many foods including red meat
  and fish.
• It is essential for the functioning of the immune
  system.
• A deficiency of zinc can lead to retarded
  physical and mental development in teenagers.
• Magnesium is present in most vegetables.
• It is needed for nerve, muscle and brain
  functions.

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FLUORIDE, SODIUM AND IODINE

• Fluoride is found in many foods. Drinking water
  is an important source of fluoride.
• Fluoride contributes to the maintenance of bone
  health.
• It also protects the teeth.
• Sodium also known as salt is found in processed
  foods.
• Sodium is involved in the transmission of nerve
  impulses and muscle contraction.
• Low intakes of sodium result in muscle cramps.
• Rich sources of iodine are seafood's, eggs and
  milk.
• Iodine is required for energy metabolism.

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Meal planning

• Plan, prepare, cook and serve a dish high in
  calcium or iron.
• Dish chosen.
• Reasons for choice
• 1
• 2
• 3

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Energy

• Energy is required for every process in the body.
• Energy is measured in KJ or Calories.
• Body needs energy to keep warm, maintain
  breathing, digest and store food, fight infection
  and create body cells.
• Sources of energy are foods that are high in fat
  and sugar.
• Find out the calories burnt doing various
  activities.
• Energy intake must equal energy output otherwise
  it is stored as fat.
• Factors affecting energy requirements are age,
  rate of growth, body size and gender, activity
  levels, body composition, environmental
  conditions, illness and disease, pregnancy.
• Research using textbooks, how weight can be
  managed.

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Homework.

• Revise this section of work- Nutrients and
  energy.
• Answer all questions- page 64.