Download Nutrition and You

Nutrients
Nutrients
 A substance that performs a
specific job in your body.
 More than 40 nutrients
belong in six main groups!
 What Nutrients do for you:
 Give you energy
 Build and repair body cells
 Regulate body processes
The Six Nutrients
 Carbohydrates
 Proteins
 Water
 Vitamins
 Minerals
 Fats
Carbohydrates

Carbohydrates provide energy (calories) and are aptly
described as "brain food".
 They supply nearly all of the energy that your brain uses
everyday.
 They also provide about half of all the energy human
nerves, muscles and other body tissues use.

2 Types of carbohydrates:
 “Complex”: Foods provide calories and other nutrients.
They're also a good sources of fiber, essential for
digestion and the prevention of some diseases.
 “Simple”: Foods provide calories, but not much else.
(That's why they're often called "empty calories.")
Food Sources of complex carbohydrates: Breads, noodles,
grains, cereals, potatoes, nuts, seeds, dried beans, lentils and
peas, vegetables, and some fruits.
Food sources of simple carbohydrates: Table sugar,
powdered sugar, brown sugar and "natural" sugars in honey,
corn, and some fruits.
Proteins
 Build and repair cells, fight infection, and make
blood strong.
 These body builders are made up of amino acids.
 Types:
 Complete – all 9 essential amino acids
 Soybeans and Animal Sources
 Incomplete – lack one or more essential amino
acids
 Plant sources, beans, peas, grains, nuts
 Eat a variety of these foods!
Food Sources for complete proteins: fish, meat,
chicken, eggs, milk, and soy beans.
Food Sources for incomplete proteins: dried beans,
lentils and peas, nuts, breads, noodles, grains and
cereals.
Water
 Works to keep muscles and skin
toned
 Aids in weight loss
 Transports oxygen & nutrients to
cells
 Eliminates toxins & waste from the
body
 Regulates body temperature
Food Sources for water: Water; juices
and other beverages; soups and many
"solid" foods (fruits, vegetables, breads,
etc.).
Vitamins
 Essential for growth and health and their
main function is to facilitate and Regulate
body processes and helps other nutrients
do their work
 Vitamins are divided into 2 main groups:
 Water-soluble – Dissolve in water.
 Thiamin, Riboflavin, Niacin, Folate, Vitamin
B&C
 Fat-soluble – Absorbed with fats and can
be stored in the body.
 Vitamin A, D, E, and K
 Your body cannot manufacture vitamins;
you must obtain them through foods.
 Food sources for vitamins: cantaloupe,
grapefruit, kiwi fruit, mango, orange juice,
strawberries, asparagus, broccoli,
cauliflower, kale, sweet green and red
peppers, sweet potatoes.
Minerals
 Each mineral has a specific role in our body.
 Regulate body processes
 For example, the Iron in red blood cells
transports oxygen.
 Build bones, teeth, blood, and help the body
use energy.
 We can obtain all the minerals we need
through a healthy diet.
 Examples of minerals:
 Calcium, Phosphorus, Magnesium, Sodium,
Chloride, Potassium, Iron, Zinc, Fluoride,
etc.
Food Sources for minerals: Beef, green leafy
vegetables, milk, cheese, yogurt, fish and OJ.
Fats
 Fats provide:
 Energy
 Flavor and texture
 Healthy skin and normal growth
 Transports some vitamins and helps digestion
 Insulates you from heat and cold
 Types of fats:
 Saturated: Solid at room temperature
 Raises cholesterol- Causing heart disease
 Monounsaturated and Polyunsaturated: Liquid at
room temperature
 Lowers cholesterol-Decrease the risk of heart
disease.
 Trans: Oils hydrogenated (processed) to be firm
 Raises cholesterol
Fats Continued
 Too much fat can be harmful, but fatty acids can
serve several important functions in our body.
 Fats, like carbohydrates, provide us with
energy, and they are essential for absorption
of vitamins A, D, E, and K.
 Fatty acids help our body regulate
inflammation, blood pressure, and blood
clotting, and they're also used as insulation
and cushioning for our organs.
 Food sources of fats/oils: oils, shortening,
butter, margarine, mayonnaise, salad dressings,
table cream, and sour cream.
Energy in Food
 Calorie – Unit that measures energy from food and
energy used by the body
 Three nutrients provide energy:
 Carbohydrates (1 gram = 4 calories)
 45-65% of daily calories
 Proteins (1 gram = 4 calories)
 10-35% of daily calories
 Fats (1 gram = 9 calories)
 25-35% of daily calories
 No more than 10% coming from saturated fats
Energy Your Body Uses
 For Body Processes:
 Breathing, circulating blood, building cells, etc.
 This makes up your metabolism
 BMR – Basic Metabolic Rate
 Speed at which the body uses energy for body processes
 Differs from person to person
 For Physical Activity:
 Every movement you make
 The amount you use depends on how active you are
Energy Balance
 Consuming the same
amount of energy (calories)
as your body uses
 Maintains your weight
 How does this affect your
body weight?
Bring “life” to one nutrient group in a
colorful comic strip! Use your notes
to create a 5-6 frame comic strip
about a nutrient of your choice.
Comic Strip Rubric
Included the chosen nutrient and its 3 characteristics
______/5
Creative with colors, wording, and drawing
______/5
At least 5 frames in the comic strip
______/5
Correct grammar & spelling
______/5
Total
______/20
Nutrient Comic Strip
STRONG WORK
WEAK WORK
Comic Strip Rubric
Included the chosen nutrient and its 3 characteristics
______/5
Creative with colors, wording, and drawing
______/5
At least 5 frames in the comic strip
______/5
Correct grammar & spelling
______/5
Total
______/20