Food and Energy

Food & Energy

• It is important to understand why the body requires food
• The six key nutrients facilitate essential bodily functions
• Food pyramids and labels are crucial for maintaining a healthy diet

Need for Food

• Nutrients facilitate energy release during respiration
• Nutrients assist in manufacturing necessary bodily substances like proteins, supporting cellular repair
• There are six primary nutrient groups for human health: carbohydrates, fats, proteins, vitamins, minerals and water
• Energy is essential for cellular activity and maintaining homeostasis, such as constant body temperature
• Energy is gauged in calories
• One calorie raises the temperature of 1 gram of water by 1 degree Celsius
• The term "Calorie" (C) is used in place of thousands of calories, also known as a kilocalorie (kcal)
• A larger calorie value indicates more energy stored in the food

Energy Needs

• Individual energy needs differ based on activity level and age
• Active growth periods like infancy, childhood, and puberty require more energy
• Lower growth periods such as adulthood and old age need less energy

Carbohydrates

• Primarily contain carbon, oxygen, and hydrogen
• Serve as a major energy source
• One gram of carbohydrates yields 4 Calories of energy
• Carbohydrates are raw building materials for cells
• Carbohydrates come in simple and complex forms

Simple Carbohydrates

• Known as sugars, they consist of monosaccharides (single unit)
• Examples include glucose, galactose, and fructose

Disaccharides

• Disaccharides contain two units
• Sucrose is made of glucose plus fructose
• Maltose consist of glucose plus glucose
• Lactose combines glucose and galactose
• The body processes large carbohydrate molecules into sugar for energy
• Glucose is the body's most accessible and readily used sugar

Complex Carbohydrates

• Made up of sugar molecules in long chains
• Starch is an example and is found in potatoes, rice, wheat, and corn
• The body degrades complex carbohydrates into smaller sugar molecules to release energy
• Fiber, or cellulose, is not digested but is vital for digestive health and is found in plants

Fats (Lipids)

• Composed of carbon, oxygen, and hydrogen
• Provide more than twice the energy compared to the same mass of carbohydrates
• They help form cell membranes and facilitate mitosis
• Fats cushion and support internal organs
• Fats insulate the body, maintaining warmth

Types of Fat

• Saturated fats are solid at room temperature
• Margarine and butter are examples of saturated fats
• These are called "saturated" because all atoms are bonded with hydrogen
• Unsaturated fats are liquid at room temperature
• Cooking oils are unsaturated fats
• Termed "unsaturated" because not all atoms are fully bonded with hydrogen

Trans Fat

• Trans fats are formed by adding hydrogen to vegetable oil, extending the freshness of foods like chips and baked goods

Effects of Fats

• Directly impacts the body's cholesterol levels
• Cholesterol is in animal products but is naturally produced by the liver
• Good cholesterol (HDL) aids in clearing arteries
• Bad cholesterol (LDL) leads to arterial plaque buildup

Impact of Fat Types on Cholesterol

• Saturated fats leave HDL unchanged and increase LDL
• Unsaturated fats increase HDL and lower LDL
• Trans fats lower HDL and increase LDL

Proteins

• Used for tissue growth and repair and in chemical reactions, enzymes are made of proteins
• Daily intake should be 10–35% of total calories

Amino Acids

• Amino acids are the basic units of proteins
• The body requires 20 main amino acids
• The body produces about half of these
• The other half, known as essential amino acids, must come from dietary sources

Complete and Incomplete Proteins

• Animal proteins, like meat and eggs, are complete because they have all essential amino acids
• Plant proteins, such as beans, grains, and nuts, are incomplete and lack essential amino acids
• It is essential to consume a mix of plant sources to obtain all necessary amino acids

Vitamins & Minerals

• Needed in small quantities and assist bodily functions without providing energy or calories
• Eating a variety of foods is important to get the vitamins and minerals needed
• Vitamins aid different chemical reactions
• The body synthesizes some vitamins, like vitamin D after exposure to sunlight
• Vitamins have two types: fat soluble and water-soluble

Fat vs Water Soluble Vitamins

• Fat-soluble vitamins are A, D, E, and K, which dissolve in fat for absorption and are stored in fatty tissue
• Water-soluble vitamins are B and C, which dissolve in water, are not stored, and must be consumed regularly

Vitamins & Health

• Vitamin deficiency leads to health issues
• Scurvy, related to vitamin C deficiency, leads to bleeding gums, stiff joints, and slow healing
• 1700s sailors often had scurvy because they had limited access to fresh food
• An experiment showed sailors recovered after feeding them citrus

Minerals

• Minerals are not made by living things
• Absorbed from the soil by plants
• Humans and animals get minerals from plants or animal products
• They facilitate body processes, e.g., calcium for bones and iron for red blood cells
• Minerals are not consumed as pure elements but as ions

Water

• The body is about 60% water
• Water is important for bodily processes and chemical reactions
• It also carries dissolved nutrients through the blood
• Furthermore, water removes waste, regulates temperature, and prevents overheating through sweating
• Around 2 liters must be consumed daily
• It is also in fruits and vegetables

Healthy Eating Plate

• The healthy eating plate suggests using healthy oils and limiting butter and trans fats
• Eating more vegetables, of a greater variety, is recommended (potatoes don't count)
• Eat plenty of fruits
• It is best to drink water, tea, or coffee while limiting milk, dairy, and sugary drinks
• Eating whole grains and choosing fish, poultry, beans, and nuts is also suggested

Reading Food Labels

• Food labels will guide to evaluate food nutrients, and make comparisons
• A primary factor is how much makes one serving, with the rest based on it

Food Label Calories

• The calories tell the energy in a serving and how many calories come from fat

Percent Daily Value

• This measures how well the content aligns with a 2,000-calorie diet

Food Label Ingredients

• Listed by weight, those listed first make up the highest amount
• They also list flavorings and preservatives
• Reading allergy labels also helps

Reading Labels

• Benzoates, nitrates/nitrites, and sulphites are preservative chemicals
• Red 40, an artificial color, can worsen ADHD in children

Dietary Reference Intakes

• Informs on nutrients an individual needs daily
• Calories should be divided among carbs, fats, and proteins
• People can check how to meet DRI's

Making Good Choices

• Help people make better food choices by comparing the nutrition and choosing complex carbs, more vitamins, and less fat and salt