Download NUTRIENTS

NUTRIENTS
WHAT MAKES A FOOD MORE OR LESS
HEALTHY?
• It’s nutrients: environmental substances used for energy, growth, & bodily
functions
• 2 Types:
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Macronutrients: substances that are needed in larger amounts
Micronutrients: substances that are required in smaller (trace) amounts
MACRONUTRIENTS
• There are 3 macronutrients required by humans. Each of these
macronutrients provides energy in the form of calories.
• Carbohydrates: 4 calories per gram
• Proteins: 4 calories per gram
• Lipids (fats): 9 calories per gram
*if you look at a food label and it lists 10 grams of
carbohydrates, 0 grams of protein, and 0 grams of fat,
that food would contain 40 calories
CARBOHYDRATES
• Humans need carbohydrates in the largest amounts. The USDA recommends
that adults get 45-65% of their daily caloric intake from carbs
• Carbohydrates are easily broken down and used as the body's main fuel source
• 2 Types: simple & complex
• Simple carbs = sugars: the quickest source of energy
•
Found in sugar, syrup, honey, jam, juice, soda, candy
• Complex carbs = starch: longer lasting source of energy, high in vitamins &
minerals
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Found in green veggies, whole grains, potatoes, corn, pumpkin, beans, lentils
Rich in fiber: an indigestible form of carb that eliminates waste
*Eat more complex carbs than simple
PROTEINS
• USDA recommends 10% - 35% of calories in the human diet come from
protein. The typical American diet contains more protein than is necessary
• Proteins are used to produce new tissues for growth and tissue repair, and
regulate and maintain body functions
• Proteins may be used as a source of energy when carbohydrates are not
available
• found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes
•
With a balanced diet it is possible for vegetarians/vegans to get enough protein in their
diet
LIPIDS/FATS
• Fats are an important component of our diet, and at least a minimum intake
is essential. However, many problems are associated with excessive intake.
• They provide about 42 percent of the calories in the average American diet. A
diet that is 20–25 percent of total calories from fat is recommended
• 2 Types:
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Saturated = BAD fats: solid at room temperature, found in meats and dairy foods
Unsaturated: GOOD fats: 2 types – monounsaturated & polyunsaturated, liquid at room
temperature, found in oils (olive, canola, corn, vegetable), avocados, nuts
*try to make most of your fats unsaturated
•
Avoid trans fats & hydrogenated oils: processed fats, worst types of fats for your health
MICRONUTRIENTS
• Required by humans in small quantities for growth, metabolism, & overall
well-being
• Must obtain mainly through your diet
• 2 types
•
•
Vitamins
Minerals
VITAMINS & MINERALS
• Primarily found in vegetables & fruits
• When intake is inadequate, deficiency disorders are the consequence.
• Although vitamins and minerals are only present and required in small
quantities, compared to the macronutrients, they are as vital to health
• Vitamins: vitamin A, B vitamins, vitamin C, vitamin D, vitamin E, folic acid,
vitamin K
• Minerals: copper, iodine, iron, manganese, selenium, zinc, calcium,
magnesium, potassium and sodium
HOW DO I GET ENOUGH VITAMINS &
MINERALS?
• VARIETY & BALANCE
•
•
No single food contains all of the vitamins and minerals we need and, therefore, a
balanced and varied diet is necessary for an adequate intake
Need to eat a wide variety of vegetables & fruits (different colors), different types of
protein foods, whole grains, & some dairy or soy products to get all your vitamins &
minerals
NUTRIENT DENSITY
•
•
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a measure of the nutrients provided per calorie of food, ratio of nutrients to energy
Nutrient density is a way of evaluating the nutritional quality of a food by comparing
the amount of nutrients supplied in relation to the amount of calories supplied
Why is an apple a better choice than a bag of pretzels?
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Which is more nutrient dense?: serving of watermelon or 12 oz soft drink
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They have roughly the same number of calories, but nutrients count, too. The apple provides
fiber, vitamin C and potassium for an equal number of calories. Therefore, the apple has a
higher nutrient density
Both have 150 calories. However, the watermelon is more nutrient dense, because it has
vitamin C and fiber. The soft drink contains only simple sugars or "empty calories.“
Foods that supply generous amounts of one or more nutrients compared to the
number of calories they supply are called nutrient dense
Foods that don’t supply generous nutrients compared to the number of calories they
supply are called empty calories (energy dense)
MOST NUTRIENT DENSE FOODS
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You only get so many calories per day so in order to get all your nutrients make sure
to include nutrient dense foods as part of your diet!
Add some of the most nutrient-dense foods to your diet:
*dark green veggies:
-Spinach
-Berries: blueberries, raspberries, blackberries
-Broccoli
-Seeds: flax, hemp, chia
-Kale
-Nuts
-Bok Choy
-Lemons
-Collard Greens
-Dark chocolate
-Sweet potatoes
-Beans
-Garlic
-Eggs
-Salmon
-Yogurt (low fat/unsweetened): try sweetening with honey,
cinnamon, and/or berries
READING A
FOOD LABEL
*Also read the ingredients list:
• Less ingredients = more natural =
more healthy
• More ingredients = more
processed = less healthy
*the less steps your food goes
through from its source to your
mouth the healthier it is
**IDEAL DIET = eating a
varied/balanced diet of
unprocessed/organic foods:
“CLEAN EATING”