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FACS
6.3 Name the basic nutrients
1.6 Define basic nutrient (a chemical substance in
food that help to maintain the body) groups, their
sources and functions
Nutrients are divided into the following 6 groups:
 carbohydrates
 fats
 proteins
 vitamins
 minerals
 water
CARBOHYDRATES
the body’s main source of energy
Function:
 the body’s main energy source
 help digest fats efficiently
 provide bulk in the diet
3 main types: sugars (simple carbohydrates),
starches and fiber (complex carbohydrates)
Sources of Simple Carbohydrates
 sugar
 syrups/honey/molasses
 soft drinks
 candies
 sweets
 jams/jellies
Sources of Starch







bread
cereal
pasta
rice
corn
potatoes
dry beans and peas
Sources of Fiber
 whole grains and cereals
 fresh fruits
 fresh vegetables
FATS
provides a concentrated source of energy and
helps protect the body from sudden changes
in outside temperature
Functions:




provide energy
carry certain vitamins
make food taste good
helps you feel full after eating
Types:
 saturated fatty acids: meat and dairy
 unsaturated fatty acids:
– monounsaturated: canola oil, olive oil, peanut oil
– polyunsaturated: corn oil, safflower oil, sunflower oil
 trans fatty acids: shortening, margarine
Sources of Fat
Visible:
 margarine
 butter
 fat/skin on meat
Invisible
 eggs
 baked products
►saturated fats are solid at room temperature
►unsaturated fats are liquid at room temperature
PROTEIN
composed of carbon, hydrogen, oxygen and nitrogen,
body uses it for growth and maintenance
Functions:
 growth maintenance and repair of tissues
 provide energy
Made up of 20 amino acids (one of the building blocks of protein)
2 types of amino acids:
 essential
–

9 that the body cannot make, must get from food
nonessential
–
11 that the body makes
Types of Protein
Complete Protein
 contain all 9 essential amino acids
 sources: animal foods and soybean
 supports growth and maintenance of body tissue
Types of Protein
Incomplete Protein
 missing one or more essential amino acids
 will not support growth and maintenance of body
tissues
 sources: plant foods
Sources of Protein









lean meats
poultry
fish
milk
cheese
eggs
dry beans/peas
nuts
grains
VITAMINS
nutrients that don’t provide energy or build body tissue,
but help regulate these and other body processes
Types of Vitamins
Fat Soluble (A, D, E, K)
 dissolve in fat
 can build up in the body and be dangerous
Water Soluble (C and Bs)
 dissolve in water
 body does not store
 extra carried out in urine
Vitamin A
Function:
 used to make a chemical compound in the eyes need
to adapt to darkness
 promotes normal growth especially in bones and teeth
 Sources:
–
–
–
–
–
–
liver
egg yolks
whole milk
fortified dairy products
butter
fish oil
Vitamin D
Functions:
 to produce the growth of bones and teeth
 helps the body use calcium and phosphorus
Sources:
 eggs
 liver
 fatty fish
 added to milk, cereal, butter
and margarine
“The Sunshine Vitamin”
 The body can make vitamin D with exposure to
the sun.
 Sunlight converts a substance in the skin
 Sun exposure is linked to 30% of all cancers.
 Limit exposure and protect the skin.
Vitamin E
Function:
 dietary antioxidant that significantly reduces the
harmful effects of oxygen on normal body
functions
Sources:
 fats and oils
 liver
 eggs
 whole milk
 dairy foods
 leafy green vegetables
 whole grain breads and cereals
Vitamin K
Function:
 the “blood clotting” vitamin
Sources:
 leafy green vegetables
 cauliflower
 liver
 egg yolks
Vitamin C
Function:
 formation and maintenance of collagen, a protein that
is part of connective tissue
 helps wounds heal and broken bones mend
Sources:
 broccoli
 cabbage
 cantaloupe
 citrus fruits
 green peppers
 leafy green vegetables
 strawberries
Thiamin (B1)
Function:
 helps the body release energy from food
 promotes normal appetite (a desire to eat) and digestion
 keeps the nervous system healthy and prevent irritability
Sources:
 nearly all foods except fats, oils and refined sugars contain
some thiamin.
 no single food is high in thiamin
 wheat germ
 pork products
 legumes
 whole grains
 enriched cereals
Riboflavin (B2)
Function:
 helps cells use oxygen
 help keep skin, tongue and lips normal
Source:
 organ meats: heart and liver
 milk and milk products
 eggs
 oysters
 leafy green vegetables
 whole grain and enriched cereal products
Niacin (B3)
Function:
 keeps the nervous system, mouth, skin,
tongue, and digestive tract healthy
Sources:
 muscle meats
 poultry
 peanuts/peanut butter
Pantothenic Acid (B5)
Function:
 promotes growth and helps the body make cholesterol
Sources:
 organ meats: heart and liver
 yeast
 egg yolks
 brand
 wheat germ
 dry beans
 milk
B6 (Pyridoxine)
Function:
 helps nerve tissue function normally
 plays a role in the regeneration of red blood
cells
Sources:
 muscle meats
 liver
 vegetables
 whole grain cereals
Biotin (B7)
Function:
 needed for the breakdown of fats, carbohydrates
and proteins
Sources:
 kidney and liver
 chicken
 eggs
 milk
B12 (Cobalamin)
Function:
 helps in functioning of cells in the bone marrow,
nervous system and intestine
Sources:
 animal protein foods: meat, fish, milk, eggs, cheese
 fortified cereals and breakfast foods
Plant foods do not contain B12, strict
vegetarians should take a supplement.
MINERALS
regulate body processes, or become part
of the body tissue
Macrominerals
 Needed in the diet in amounts of 100 or
more milligrams each day
– calcium
– phosphorus
– magnesium
– sodium
– chlorine
– potassium
Calcium
Function:
 combines with phosphorus to build and
strengthen bones and teeth
Sources:
 milk and milk products
Consume foods high in
calcium to prevent
osteoporosis (a condition
caused by a calcium deficiency which
results in porous brittle bones and a
loss in bone density) as
you age.
Phosphorus
Function:
 works with calcium to strengthen bones and teeth
Sources:
 milk and milk products
 meat
 poultry
 fish
 eggs
Magnesium
Function:
 helps cells use proteins, fats, and carbs to
produce energy
 regulate the body’s temperature
Sources:
 whole grains
 nuts
 beans
 meat
 dark green leafy vegetables
Sodium, Chlorine and Potassium
Function:
 maintain the acid-alkali balance in the body
Sources:
 bananas (potassium)
 table salt (sodium and chlorine)
– the RDA for sodium is a maximum of 2,400 mg per day
– this equates to 1 teaspoon of table salt per day
= 2,400mg
Microminerals
 also called trace elements (elements or needed in
very small amounts)
 these minerals have not been shown to
pose a great concern in the diets of most
people in the US
– fluorine
– iron
– zinc
– iodine
Fluorine/Fluoride
Function:
 the development and protection of teeth
Sources:
 drinking water
– where available
 toothpaste
Captain Fluoride
Iron
Function:
 combines with protein to form hemoglobin, which is
the protein pigment in red blood cells that
takes oxygen from the lungs and carries
it to cells throughout the body
Sources:
 liver
 spinach
 salmon
Deficiencies:
 anemia
– common in women and children
Zinc
Function:
 helps wounds heal and aids the functioning of the immune
system
Sources:
 meat
 poultry
 seafood
 whole grains
Iodine
Function:
 the essential part of the thyroxine,
a hormone produced by the thyroid
gland that regulates metabolism (the process
by which living cells use nutrients in many chemical reactions that provide
energy for vital processes and activities)
Sources:
 iodized salt
 seafood
 seaweed
– nori is dried seaweed used to wrap sushi
WATER
regulates all the body processes and is essential to life
 People can live more than a month without
food, but only a few days without water.
 Between 50 and 75 percent of your body
weight is water.
 It is found both inside and outside all your
cells.
Function:
 aids in digestion and cell growth and
maintenance
 lubricates joints
 regulates body temperature
Sources:
 about 54% comes from the liquid you drink
such as coffee, tea, juice, soda, etc.
 about 37% from water intake
 the rest from various foods containing water
such as lettuce and when the body releases
energy for carbs, fats and proteins
Water Requirements
 Some nutrition experts suggest and easy way
to figure your daily water needs:
body weight divided by two=oz of daily fluid intake
Ex. 160 lb person should drink 80 oz of fluid/daily
More water is need by those suffering from fever,
diarrhea, high-protein diets and
living in hot climates.