Download Nutrients

Journal #25

Take a moment and
HONESTLY reflect on your
diet. Do you have a balanced diet?
What could you change? What would
you keep the same? Do you believe
it’s a balanced diet?

Complete Sleep Journal and turn it in
at the END of class
Nutrients
What are they anyway?
Nutrients
Food substances that are required for
the growth and maintenance of cells.
 They are divided in to six groups.

1. Carbohydrates
 2. Protein
 3. Fats
 4. Minerals
 5. Vitamins
 6. Water

Carbohydrates

Nutrients that provide you with energy.
1) Simple – sugars found in foods such as
fruits, milk, molasses and honey. Body can
use for energy with little or no change in
digestion. BAD CARBS!!
 2) Complex – Sugars found in breads,
veggies, and grains. Provide large amount
of nutrients for number of calories they
provide. GOOD CARBS!!!

About sugar…

https://www.youtube.com/watch?v=go_Q
Ozc79Uc
Carbohydrates
Fiber – body cannot digest. Supply no energy.
Found in foods such as leaves, stems, roots,
seed coverings of fruits, veggies, and whole
grains.
 Fiber is GOOD for you. The above is called
insoluble fiber. This type of fiber draws water
in to your intestines and helps maintain
regularity. This makes things travel more
quickly through your gut so exposure to
potential carcinogens is decreased.

Carbohydrates: Can you classify?
Protein

Group of nutrients that builds, repairs,
and maintains body cells.
1) building blocks of body
 2) Animal products: eggs, meat, fish, beans,
nuts.
 3) Break down into Amino Acids during
digestion


(Amino Acids- Building blocks of proteins)
Protein
The body manufactures 14 amino acids
 Must get other 8 amino acids in food
called ESSENTIAL AMINO ACIDS.
 Foods with all 8 – Complete Proteins
include milk, fish, meat.
 Foods without all 8 – Incomplete
Proteins include beans, nuts, rice.

Protein
Fats

Provide twice as much energy per ounce
as carbohydrates do.
1) Found in animal and plant products (nuts
and veggie oils)
 2) Necessary for growth and repair of cells,
dissolve certain vitamins and carry to cells,
enhance flavor and texture of food.

Fats
Saturated- Solid at room temp (lard,
butter, meat fats) Come from animals
 Unsaturated- liquid at room temp.
(sunflower, corn, soy beans, olives,
almonds and peanuts, fish products)
Come from plants

Minerals

Essential nutrients that help regulate the
activities of cells. Have no calories and
provide no energy.
1) Come from elements in the earth’s crust
 2) Also come from plants and animals
 3) Dangerous to have too little or too much
 Examples: Calcium, iron, copper, fluoride,
zinc, chromium

Vitamins

Needed for growth and repair of body
cells. No calories and provide no energy.

1) Vitamins A,D,E, and K



Dissolve in fat
Excess stored in fat cells in liver and other body parts
1) Vitamins C and B


Water-Soluble: dissolves in blood and carried to cells.
Need food that contain them every day
Vitamin Wheel!!
Water

Single most important Nutrient!!!!
1) Carries other nutrients to cells, carries
away waste, and regulates body
temperature.
 2) Body weight is 70-75% water
 3) Lose 2-3 quarts of water daily due to
breathing, perspiring, waste. More in hot
water and exercise.

Water
Pop- caffeine is a diuretic, which
increases fluid LOSS.
 Sports drinks: contain sodium and other
ingredients not needed unless exercise
several hours in high temperatures.

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https://www.youtube.com/watch?v=RD6dbwXdeh4