Download Nutrients

WHAT ARE FOUR FACTORS THAT
INFLUENCE FOOD CHOICES?
BELLRINGER
NUTRITION
Item 1 Ingredients
Sugar, corn syrup, wheat flour, molasses, caramel
color, licorice extract, corn starch, salt, artificial colors,
resinous glaze, canuba wax, artificial flavors
Item 2 Ingredients
Nutritive dextrose, soluble saccharin, cream of tartar,
calcium silicate
Item 3 Ingredients
Tuna, water sufficient for processing, vegetable oil,
calcium phosphate, soy flour, artificial and natural
flavors, vitamin A, B1, B6, E and D3 supplements,
sodium chloride, salt, zinc sulfate, sodium nitrite, folic
acid
Nutrients
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Substances in food that your body needs to grow, to
repair itself, and to supply you with energy.
Classified into 6 groups
Provide Energy:
 Carbohydrates
 Proteins
 Fats
Perform other functions:
 Vitamins
 Minerals
 Water
Carbohydrates
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The starches and sugars present in foods
Body’s preferred source of energy
Used by the body to perform every task
Classified as Simple or Complex
Nutritionists recommend that 45 to 65 percent of
your daily calories come from carbohydrates,
mainly complex.
Simple Carbohydrates
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Sugars, such as fructose (found in fruits) and lactose
(found in milk).
Sugars occur naturally in certain foods such as fruits,
dairy products, honey and maple syrup.
They are also added to many processed foods like
cereal, bread and bakery products.
Complex Carbohydrates
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Starches are long chains of sugars linked together.
Found in whole grains, seeds, nuts, legumes (dried
peas or beans), and tubers (root vegetables such as
potatoes.)
Body has to break down complex carbohydrates
into simple carbohydrates before it can use them for
energy.
Fiber
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An indigestible complex carbohydrates
Can’t be digested and used as energy
It helps move waste through the digestive system.
Help you feel full, and may reduce your risk of
cancer, and heart disease.
Recommended 20-35 grams of fiber each day.
Excellent Sources of Fiber
Fruits
 Vegetables
Whole grain products such as
 Bran cereals
 Oatmeal
 Brown Rice
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Most carbohydrates you consume are broken up into
their simplest form called glucose.
Glucose is the main source of energy for the body’s
tissues.
Glucose can be stored in the body’s tissue and used
later during times of intense activity.
Protein
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Nutrients that help build and maintain body cells
and tissues.
Made up of chemicals called amino acids.
Basic building material for your body’s cells.
Muscles, bones, skin and internal organs are all
constructed of protein.
Helps your body grow during adolescence and
childhood. Helps maintain muscles, ligaments,
tendons and all body cells throughout your life.
Protein can also be used as an energy source but
are not as efficient as carbohydrates.
Fats
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Most of what you hear about fats is how to avoid
them. This does not mean that your body does not
need them.
Your body needs a certain amount of fats to
function properly. However, you can choose
healthier types of fat.
The fat in all foods is a combination of saturated
and unsaturated fats.
Saturated Fat
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Usually solid at room temperature
Animal fats and tropical oils
 Palm
Oil
 Coconut Oil
 Beef, Pork, Egg Yolks, and dairy foods are higher in
saturated fatty acids than chicken and fish
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High intake of saturated fat is associated with
increase risk of heart attack.
Unsaturated Fats
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Usually liquids at room temperature
Vegetable fats
 Olive
 Canola
 Soybean
 Corn
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Associated with reduced risk of heart disease
“The Skinny on Fat” Article
What vitamins does fat help absorb?
What percent of a daily diet should come from fat?
What are fatty acids?
What are trans fats?
What is the problem with trans fat?
Fats
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Provide a concentrated form of energy. Essential fatty
acids are important for brain development, blood
clotting and controlling inflammation. Help maintain
healthy skin and hair.
Consuming too much fat can lead to unhealthy weight
gain and obesity. Calories from the fat you do not use
are stored as body fat. Carrying too much body fat
increases the risk of health problems, such as type 2
diabetes and cardiovascular disease.
Cholesterol
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Substance that circulates in the blood
Increase the levels are caused by consuming too
many saturated fats
Cholesterol is needed to create cell walls, certain
hormones, and vitamin D.
Excess cholesterol in your blood can build up on the
inside of your arteries.
Other Types of Nutrients
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Some nutrients do not supply calories but are still
necessary for carrying out various body functions.
Vitamins
Minerals
Water
Vitamins
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Compounds that help regulate many vital body
processes, including digestion, absorption, and
metabolism of other nutrients.
Classified as water-soluble or fat-soluble
Water-soluble
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Water-soluble vitamins dissolve in water
Pass easily during digestion.
Not stored, so you need to replenish often.
Water-soluble
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B – aids in generating energy that the body utilizes
to carry out its activities. Also participates actively
in making red blood cells that carry oxygen to
different parts of your body. Sources: whole grains,
fish and seafood, leafy green veg., dairy, beans
and peas
C – it helps in strengthening your gums and muscles.
Sources: Citrus foods, tomatoes, broccoli, cabbage
and strawberries
Fat-soluble
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Fat-soluble vitamins are absorbed, stored, and
transported in fat.
Excess buildup of these vitamins can be toxic.
A – it helps a great deal in improving your eyesight.
Also aids in maintaining healthy skin. Sources: Eggs,
milk, apricots, carrots, spinach and sweet potatoes
D – it works towards strengthening your bones and
teeth. It also aids in absorbing the calcium required
by the body. Sources: Fish, egg yolk, dairy products
and the Sun
Fat-soluble
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E – It takes care of your lungs and also aids in
formation of red blood cells. Sources: Whole grains,
nuts, eggs yolks, leafy green vegetables
K – Helps in the maintenance of normal levels of the
blood clotting proteins. Sources: leafy green veg.,
dairy products and pork
Minerals
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Substances that the body cannot manufacture but that
are needed for forming healthy bones and teeth. Also
used for regulating many vital body processes.
Your body cannot produce minerals so it must get them
from food. One very important mineral is calcium.
Calcium promotes bone health. Eating calcium-rich foods
helps reduce your risk of developing osteoporosis, a
condition in which there is the progressive loss of bone
tissue. Most common in women over the age of 50.
“The Power of Antioxidants” Article
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Antioxidants counteract the effects of oxidation in
the body.
Oxidation can occur naturally as cells process and
use energy from the food
Oxidation can cause damage to body tissue and
lead to disease
Includes vitamins, minerals and enzymes
Believed to protect the body by slowing the
destruction that oxidation causes
Water
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Essential for most body functions
All body cells contain water
Function
 Swallow
and digest food
 Absorb other nutrients
 Eliminate wastes
 Maintain normal body temperature
 Transports other nutrients to cells
 Carries wastes from your cells
 Lubricating for joints
Water
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Teen girls need about 9 cups of water a day and
teen boys need 13.
About 20% of your daily water intake is from the
foods you eat because everything you eat contains
some water.
Water intake varies on the activity level of the
individual. Therefore, different people need
different amounts of water each day.