Summary Nutrition Year 2 PDF

Summery Nutrition year 2 Glycogen is the storage form of glucose in humans, funghi, bacteria and animals. When there's an excess of glucose in the bloodstream, the body converts it into glycogen to store it for future energy needs. Most of the glycogen in our bodies is stored in the liver and muscl...

Summery Nutrition year 2 Glycogen is the storage form of glucose in humans, funghi, bacteria and animals. When there's an excess of glucose in the bloodstream, the body converts it into glycogen to store it for future energy needs. Most of the glycogen in our bodies is stored in the liver and muscles. The equivalent of glycogen in plants is called starch. Glycogen functions as one of two forms of energy reserves, glycogen being for short-term and the other form being (triglyceride) stores in body fat for long-term storage. Fibre Dietary fiber is the undigested and unabsorbed carbohydrate in the diet Increases stool weight Peeling of vegetables or fruits will lower the fiber content Fruits, vegetables, whole grains and legumes Fiber can be defined as components of plants that resist human digestive enzymes Your body can't digest it or absorb it 2 types: Soluble (it dissolves in water) or insoluble (it doesn't dissolve) 1)​ Soluble fiber This type of fiber dissolves in water to form a gel-like material(chia seeds!) Gives you a ‘full’ feeling It can help lower blood cholesterol and glucose levels found in oats, peas, beans, apples, citrus fruits, carrots, barley 2)​ Insoluble fiber type of fiber promotes the movement of material through your digestive system and increases stool bulk Helps to prevent/relieve constipation or irregular stools Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber Positives of fiber rich diet: Normalizes bowel movements Helps maintain bowel health Lowers cholesterol levels Helps control blood sugar levels Aids in achieving healthy weight A disadvantage of a diet high in fiber is the potential for significant intestinal gas production and bloating Carbohydrates Sugar Energy (for all body functions) Carbohydrates have about 4 calories per gram  Excess sugar will be stored in muscles and liver(glycogen) or stored as fat! Two types of carbohydrates 1)​ Simple carbohydrates: monosaccharides and disaccharides (fruits,milk,candy,sweets) 2)​ Complex carbohydrates: polysaccharides (legumes,grains and starchy vegetables like potatoes,peas and corn) Monosaccharides: These are the simplest form of carbohydrates and are considered the building blocks of more complex carbohydrates. They are single sugar units, such as glucose, fructose, and galactose. Monosaccharides are the most basic form of carbohydrates. Disaccharides: Disaccharides are formed when two monosaccharides are joined together through a chemical reaction. Examples of disaccharides include sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (glucose + glucose). Polysaccharides: These are complex carbohydrates made up of many monosaccharide units linked together in a long chain. Examples of polysaccharides include starch, glycogen, cellulose, and chitin. Where to find them: Fruits Vegetables Breads, cereals, and other grains Milk and milk products Foods containing added sugars (e.g., cakes, cookies, and sugar-sweetened beverages). Four basic sugars Glucose (monosaccharide) -> Main sugar that our body cells use for energy, Found in fruit and vegetables Fructose (monosaccharide) -> Like glucose it’s found in fruits and vegetables but in small amounts. Honey,apple and pears contain most amounts of fructose. Others fruits and vegetables contain smaller amounts of fructose. Lactose (disaccharide) -> The sugar you find in milk products. Disaccharide: 1 molecule glucose + 1 molecule galactose Sucrose (disaccharide) ->Sucrose is table sugar, Dubble molecule 1 molecule glucose and 1 molecule fructose, Created by processing sugar cane or sugar beats These are called: simple sugars Starch Complex carbohydrate (polysaccharide) Starch is the primary storage mechanism for plants to store energy Starch is a chain of glucose molecules all strung together Where to find them: Wheat Rice Corn  Potatoes And all products that are made from it: Bread,pasta,chips and cereals Mitochondrion Mitochondria is an organelle found in body cells, the primary function of which is to generate large quantities of energy in the form of adenosine triphosphate (ATP). ATP (Adenosine Triphosphate) To produce energy in the body you need food (Carbs,fat and vitamin B+C) but also: ATP ATP is a chemical substance that body cells (human,animals and plants) use to store energy and release energy ATP is produced and stored in the Mitochondrion (powerhouse) within a body cell Vitamin C is necessary for creating ATP Making of proteins require ATP Insulin Insulin is a hormone that is important for metabolism and the use of energy from food, especially glucose. Insulin is produced in the islets of Langerhans in the pancreas What does insulin do? During digestion, glucose moves through the body through the bloodstream to feed your cells. To be able to transfer the blood sugar into the cells, your body needs insulin, a hormone made by the pancreas Insulin also prevents the utilization of fat as an energy source. In absence of insulin or in conditions where insulin is low glucose is not taken up by body cells, and the body begins to use fat as an energy source Insulin also controls other body systems and regulates the amino acid uptake by body cells 1)​ Diabetes 1 The immune system attacks cells in the pancreas that make insulin People with diabetes 1 need to take insulin every day (no cure) Usually diagnosed in children and young adults 2)​ Diabetes 2 Not enough insulin production Any age but most common with middle-aged and older people Family history,overweight Physical activity,high blood pressure has influence Changes in diet and activity improves type 2 Metabolic Pathway/ Digestive Tract Digestion starts in the mouth and ends on the toilet: 1 Mouth (Cavum Oris)​ Teeth+Saliva+Amylase 2 Throat (Pharynx) Swallow 3 Esophagus muscle contractions 4 Stomach acids+contractions 5 Small intestine (Duodenum-Jejunum-Ileum) 6 Large Intestine (Colon) muscle control+absorption 7 Rectum (Anus) How do you measure energy in food We can measure heat energy as calories or kilocalories Carbohydrates and Protein 4 cal a gram, Fat 9 cal a gram Using calories (Cal or kilocalories) as a way of measuring is useful to compare the energy available in food The calorie charts on food labels refer to big calories (Cal) How many calories do you need each day This depends on how big and how active you are Maintain weight= calories in = calories used Lose weight = Eat fewer calories than needed. (Burn more calories with exercise) Gain weight = Eat more calories than needed. (Burn fewer calories with less activity) To make 1 kilo(gram) of body fat,you must eat 1800 more Cal than your body needs Male: 19-50 years old needs 2500/2900 Cal Female: 19-50 years old needs 2000/2200 Cal These are averages! It depends how big and active you are. Dancers need more Cal, according to intensity and duration. Dancers Dancers burn around 2,000 to 3,000 calories on an average day. The easiest rough estimate of how many calories a dancer requires during heavy training is 45-50 calories per kilogram of body weight for females and 50-55 calories per kilogram of body weight for males. Carbohydrates should make up between 50-60 percent of the daily requirements. Eating the right kind of food at the right time of day! Eat a small meal every 2-3 hours to keep your blood sugar level (and therefore your energy level) up  Before training a light meal After a (heavy) training a ‘recovery meal’ (protein!) Eat 2-3 hours before sleep! Food before training Fluids: -​ Make sure to have a positive fluid balance -​ Drink 10 minutes before start 150-200 ml water/isotonic drink Carbohydrates -​ Last meal rich in carbohydrates 1-2 hours before training -​ Small snack rich in carbohydrates before/between training; piece of fruit, dates, nuts Food during training Fluids -​ With training longer than 1 hour: drink water -> 400-800 ml/hour Carbohydrates -​ with training longer than 1.5 hour consume carbohydrates -> use an isotonic drink or lemonade Food after training -​ Restore fluid balance: Direct after training! Start with ½ liter of water, lemonade or isotonic drink (drink 1 ½ liter for every kilo of weight loss) -​ Restore muscle damage: Within 30 minutes after training protein in combination with carbohydrate (1:3 or 1:4) -​ Restore glycogen supplies: Use carbohydrates within 2 hours after the training Meals 1)​ Lunch Same as breakfast, maybe a bun instead of slices + a cup of soup and/or some raw vegetables, or Wraps with lettuce and chicken or salmon, or A warm meal, or A salad with raw vegetables, egg, fish, meat or nuts and 1 or 2 dark buns, or Pasta-, rice- or potato salad with vegetables and egg, fish, meat or nuts 2)​ Dinner Meat or replacement, for instance; 100-125 g of meat, 125-150 g of fish, 100 g vegetarian product, 40-50 g of nuts or 1-2 eggs Oil ± 1 tablespoon Vegetables (± 200 g) Potatoes, (brown)rice, (whole wheat)pasta or couscous 3-5 tablespoons Vagus Nerve The vagus nerve begins at the brain, travels behind the ear, and then extends to just about every system in your body.  The vagus nerve plays a big role in the speed of digestion. At the same time, it transmits signals from your gut to your brain. The autonomic nervous system is responsible for regulating the body's unconscious actions. The parasympathetic system is responsible for stimulation of "rest-and-digest" Stomac: A stressed, damaged or under-active vagus nerve often results in low stomach acid levels and low enzyme production. In turn, this means digestion is ineffective. Liver: A properly functioning vagus nerve tells your liver to produce bile that is then transported to your gallbladder, and next to the small intestine where it helps digest fat. Pancreas: The vagus nerve stimulates the production of enzymes to digest protein,carbs and fat and insulin and glucagon(=hormone to stimulate blood sugar levels) Intestines: Both the large and small intestine are controlled by the vagus nerve. The vagus nerve tells your intestine muscle to work to push food and waste through your digestive system. Metabolism of carbohydrates How refined is the Carbohydrate How Carbs are cooked and prepared Fiber slows down the metabolism of Carbs Fat and acid slows down metabolism of Carbs Amount of a product you eat Glycemic index An index for the speed in which the carbohydrates are absorbed in your body and your blood 1)​ high Glycemic Index - quickly absorbed (sugar in product) 2)​ low Glycemic Index - slowly absorbed Proteins -​ Building and repairing body tissue -​ Amino acids (building blocks of proteins) -​ Proteins have about 4 calories per gram -​ Excess protein will be exerted by the kidneys (urine) and/or stored as body fat -​ Vitamin B calcium and Iron Where to find them: Meat (beef, pork, lamb) Poultry (chicken, turkey) Fish (salmon, makrel, cod) Dairy (milk) products (milk,cheese,yogurt) Vegetables Pulses (beans, soy, chickpeas, lentils) Grain products Function Antibody: Antibodies bind to specific foreign particles, such as viruses and bacteria, to help protect the body. Enzyme: Enzymes carry out almost all of the thousands of chemical reactions that take place in cells. They also assist with the formation of new molecules by reading the genetic information stored in DNA. Messenger: Messenger proteins, such as some types of hormones, transmit signals to coordinate biological processes between different cells, tissues, and organs. Structural component: These proteins provide structure and support for cells. On a larger scale, they also allow the body to move. Transport/storage: These proteins bind and carry atoms and small molecules within cells and throughout the body like hemoglobin. Hemoglobin transports oxygen through the blood. 1)​ Complete proteins Proteins that contain all nine essential amino acids are called complete proteins. Meat, fish, and milk,eggs and soy products contain complete proteins. Other complete protein examples: whole grain (=volkoren) bread with peanut butter, rice and beans, quinoa, hummus 2)​ Incomplete proteins Other foods contain some, but not all, of the essential amino acids. Such foods contain incomplete proteins. Foods containing the incomplete proteins are grains, nuts, beans, and some other plants Amino acids Building blocks of protein They form different types of protein Giving cells structure, transport nutrients, build organs, muscles, glands, arteries, heal wounds, repair body tissue There are 23 protein building amino acids in total How to lower the chance of muscle pain Be sure to be well hydrated Be sure to have a good electrolyte balance (potassium, magnesium, sodium) by using a good nutrition and maybe an isotonic drink on days that you sweat a lot (in the summer or with intense trainings) Use a recovery meal after heavy training Stretch at the end of the day (after training/classes) 1)​ Essential amino acids 9 essential proteins We need them every day for making proteins We need them from our diet! 2)​ Non essential amino acids 11 non essential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins. Gluten Gluten are a group of protein found in wheat (grain) Made from gliadin and glutenin (types of protein)  People with Coeliac are intolerant for gliadin Coeliaki is not an allergy but an illness. Wheat allergy and gluten sensitivity Whey protein Whey protein is high in essential fatty acids and branched chain amino acids – compounds that may help the body to build or maintain lean tissue boosting fat-burning increasing the efficiency of the immune system. It is considered a complete protein. It is low in lactose content Fats Fat is 1 of 3 macronutrients that provide the body with energy Important for body cell structure The brain consists mainly of fat (cholesterol) Form a coating around nerve cells for communication between brains and nerves Keeps you warm when cold Fat is main storage of energy in the body Body uses carbohydrates energy stored in muscles and liver=glycogen Too much Carbs in the body will be turned into energy storage and fat. After 1,5/2 hours of (intense) training,the body will use fat as energy source, this will increase Healthy fat: Unsaturated fat (=liquid) Less healthy fat: Saturated fat (=solid) Bad fat: Trans fat (=processed) Molecule structure unsaturated fat: Molecule structure saturated fat: Atoms C= Carbon (koolstof) H= Hydrogen (waterstof) O= Oxygen (zuurstof) These atoms form fatty acids/fats Healthy fats - unsaturated fats 2 types of unsaturated fats: 1)​ (Mono)unsaturated fat 2)​ (Poly)unsaturated fat Polyunsaturated fats have more than one carbon bond in their structure, known as a double bond, while monounsaturated fats have a single carbon bond. The body makes monounsaturated fats and gets them from your diet (avocado, olive oil). Polyunsaturated fats, on the other hand, can't be made by the body—they only come from foods (fish and nuts). Benefits unsaturated fats Improves blood cholesterol levels Decrease risk of heart disease Benefit insulin and blood sugar levels Omega 3 fatty acids (a type of polyunsaturated fat) are important! protect against irregular heartbeats and help lower blood pressure levels These mono- and polyunsaturated fats can be divided in three fatty acids: Omega 3 fatty acids Omega-3 fatty acids are considered essential fatty acids. We need them for our bodies to work normally We need to get them from our diet There are several types of omega-3 fatty acids. ALA (plant based omega3)and two crucial ones: EPA and DHA (plant and animal based) Benefits Play an important role in reducing inflammation throughout the body in the blood vessels, the joints, and elsewhere Good skin and hair Fight mental problems (Alzheimer,depression,anxiety) Helps reduce ADHD Decrease bad influence of bad fats Decrease chance of certain cancers (breast cancer) Better sleep Bone and joint health,menstrual pains 2-3 X a week fatty fish or: 1000 mg EPA and 500mg DHA as a supplement intake Where to find them Fatty fish: salmon,makrel,cod,oisters, Walnuts, Spinage, Eggs Omega 6 fatty acids Essential for human health We need to get them from our diet Increases inflammation,to fight attacks within the body (immune system) Where to find them Corn (oil), Soybean (oil), Poultry (chicken,turkey), red meat, eggs Omega 9 fatty acids Non essential, the body can produce omega-9 fatty acids protective against heart disease Increase HDL (good) cholesterol and decrease LDL (bad) cholesterol They help eliminate plaque buildup in the arteries, which may cause heart attack or stroke Where to find them Oils: olive, peanut, safflower and sunflower Fruits: avocados and olives Nuts: almonds, cashews, macadamias, peanuts, pecans, pistachios and walnuts Less healthy fat - saturated fat Comes mainly from animal sources of food Raises total blood cholesterol levels Increase your risk of cardiovascular disease Increase your risk of type 2 diabetes. Where to find them Mainly from animal sources of food Red meat: beef and pork Cheese,cream,butter,eggs Palm oil,coconut oil (coconut oil has also benefits!) Chocolate (white and lightbrown) \ Bad fat is trans fat Fluid fat (plant oil) made solid Increase unhealthy LDL cholesterol and lower healthy (HDL) cholesterol Increase risk of cardiovascular disease sources trans fat Processed foods! Such as ready to take home/ eat meals from supermarket,chips,cakes,cookies… Be critical about everything kept in plastic for preservation Animal products (red meat) 2 types of healthy fats: made from fatty acids Monounsaturated fats Polyunsaturated fats - Omega 3, 6 Cholesterol  Cholesterol isn't a fat, it’s a fat-like substance The body makes cholesterol Cholesterol is important because it helps build your body's cells and produces certain hormones Excess cholesterol from food can be absorbed by fibres! Good cholesterol = HDL Bad cholesterol = LDL, they should be in balance. Good/bad cholesterol ratio = 5:1 Minerals and vitamins Essential nutrients They help form bones, heal wounds, and strengthen your immune system,convert food into energy, and repair cellular damage They’re called micronutrients because your body needs only tiny amounts of them difference between minerals and vitamins Vitamins are organic and can be broken down by heat, air or acid (loss by cooking, exposure to oxygen) Minerals are inorganic and hold on to their chemical structure Vitamin deficiency Deficiency can cause: Scurvy (lack of vitamin C) Blindness (lack of vitamin A) Rickets (lack of vitamin D) Benefits Strong bones A combination of vitamin D an K and minerals calcium, magnesium, and phosphorus protects your bones against fractures Prevents birth defects Taking folic acid (vitamin B11) supplements early in pregnancy helps prevent brain and spinal birth defects. Healthy teeth The mineral fluoride helps bone formation and dental cavities from starting or worsening. 2 types of vitamins: 1)​ Water-soluble vitamins: Vitamin B complex, Vitamin C 2)​ Fat-soluble vitamins Vitamin B The vitamin B complex is a group of eight vitamins Your cells use B vitamins in the chemical reactions to release and produce energy from food. They help form red blood cells. You can get anemia (low blood iron) if you do not consume enough B vitamins Build proteins and cells Vitamine b: fish, Poultry, meat, Eggs, dairy products, leafy green vegetables, beans and peas Vitamine C The body is not able to make vitamin C on its own, and it does not store vitamin C It is therefore important to include plenty of vitamin C-containing foods in your daily diet vitamin c Needed for the growth and repair of tissues in all parts of your body: cartilage, bones, and teeth Forms collagen which is an important protein used to make skin, tendons, ligaments and blood vessels Vitamin C is necessary for creating ATP Heals wounds and form scar tissue It helps your body fight infection Increases iron absorption Sources All fruits and vegetables contain some amount of vitamin C. Vegetables with the highest sources of vitamin C include: Broccoli, Brussels sprouts, cauliflower Antioxidants Vitamins are antioxidant which protects the body from free radicals Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or (sun)radiation Free radicals are responsible for aging Fat soluble vitamins Vitamin A,D,E and K Need to be consumed with fat in order to have optimal absorption Vitamine A Your body can make vitamin A from a pigment found in some plants called carotene (carrots,tomatoes) You need vitamin A for good vision boosting immune function Healthy tissue Sources Red pepper, sweet potatoes, Carrots Vitamine D Helps your bones and teeth stay strong by regulating the absorption and use of the mineral calcium control of cell growth neuromuscular functioning (communication between nerves) Healthy immune system Reduces inflammation Sunlight helps the body make vitamin D helps to prevent osteoporosis Sources Fish, Eggs, Mushrooms Vitamine E Vitamin E protects red blood cells and is needed for the functioning of certain enzymes Is an antioxidant Sources Almonds, peanuts, olives Vitamine K Vitamin K is an essential vitamin required for protein modification and blood clotting vitamin K can help protect against heart disease Sources Spring onions Minerals Minerals are important for: building strong bones and teeth controlling body fluids inside and outside cells turning the food you eat into energy Essential minerals Essential minerals include calcium,magnesium, iron, zink Calcium Calcium is necessary for the growth and maintenance of strong teeth and bones nerve signaling muscle contraction Secretion(release) of certain hormones Magnesium Magnesium is an essential mineral maintaining normal muscle and nerve function keeping a healthy immune system maintaining heart rhythm building strong bones Sources Dark leafy greens Dark chocolate Bananas Iron Iron is an essential mineral used to transport oxygen to all parts of the body too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver Not enough Iron results in a lack of energy/stamina Sources Nuts Meat(beef and lamb) Beans and pulses Tofu Zink Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes and creating DNA Seafood Chocolate Pork and Chicken Mushrooms