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Nutrition What is nutrition? • the science of how the foods you eat affect your body What are nutrients? • substances that nourish your body • Six categories of nutrients: • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water © 2005 JupiterImages Corporation Carbohydrates Carbohydrates • function: the body’s main source of energy • two categories: simple and complex Simple Carbohydrates • composed of one or two sugar units • foods with LOTS of sugar: oranges and milk contain natural sugars; cookies and candy are high in added sugar © 2005 JupiterImages Corporation Carbohydrates Complex Carbohydrates • starches that are composed of many sugar units linked together • your body breaks down starches into smaller sugar units that are used for energy • foods with LOTS of starch: rice, beans, potatoes • many foods high in starches also supply fiber (helps your digestive tract work properly and may help protect against heart disease and cancer) Proteins Proteins • Structure: Proteins are made from many amino acids connected together in different arrangements • Function: help your body grow, repair itself, and fight disease © 2005 JupiterImages Corporation • 9 of the 20 amino acids are called essential amino acids because you must obtain them from the foods you eat since your body cannot make them. Proteins Complete proteins: • foods containing all the essential amino acids Examples: fish, meat, eggs, milk, cheese Incomplete proteins: • foods that are missing some essential amino acids Examples: dry beans and peas (legumes), nuts, whole grains Fats Functions: • promotes healthy skin and normal growth • carries vitamins to wherever your body needs them • helps protect and cushion vital organs as well as joints • insulates the body There are two types of fats: saturated and unsaturated Fats Unsaturated fats: • at room temperature, they are typically in liquid form. • they are less harmful to the circulatory system than saturated fats. • foods with a lot of unsaturated fat: vegetable oils, nuts, olives, avocados © 2005 JupiterImages Corporation Fats Saturated fats: • at room temperature, they are typically in solid form • diets with TOO MUCH saturated fat tend to raise the level of cholesterol in your blood, which increases your risk for heart disease • foods with a lot of saturated fat: butter, meats, poultry, some dairy products (Cholesterol is a waxy substance found in foods from animal sources) Vitamins • they regulate body functions by helping other nutrients do their jobs • there are two main categories: water-soluble and fat-soluble Vitamins Water-soluble vitamins • excess vitamins are excreted with the urine • taking large amounts of these vitamins from supplements overworks the kidneys and may cause damage • ex: vitamins B1, B2, B3, folic acid, vitamin C Fat-soluble vitamins • stored in liver and fat until you need them • excess amounts can build up to harmful levels • ex: vitamins A, D, E, K Minerals Functions: • regulates body processes • give structure to bones and teeth • provide materials for healthy blood and tissue examples: calcium, phosphorus, magnesium, and iron -calcium, phosphorus, and magnesium help build and maintain your bones over your lifetime -iron helps red blood cells carry oxygen to all your body’s cells Water Functions: • regulates body temperature • transports nutrients to body cells and carries waste products away • aids in digestion • moistens body tissues such as eyes, mouth, and nose • cushions your joints • protects your body organs and tissues • • You need a regular supply of water to help your body perform its many life-supporting activities (aim for 8 cups a day) essential to life – you can only live a few days without water