Download Nutrients for Wellness lesson 2 power point

BELL WORK
FILL OUT YOUR FOOD LOG
REVIEW
The study of nutrients and how the body uses
them
Nutrition
Nutrients have 3 functions
HELP THE BODY BUILD NEW TISSUE
HELPS THE BODY REPAIR DAMAGED CELLS
HELPS THE BODY PRODUCE ENERGY
REVIEW
NUTRIENTS THAT PROVIDE ENERGY
PROTEINS
CARBOHYDRATES
FATS
NUTRIENTS THAT HELP THE BODY RUN
SMOOTHLY
VITAMINS
MINERALS
WATER
NUTRITION
NUTRIENTS FOR WELLNESS
OBJECTIVES
• identify the six major classes of nutrients.
• explain specific ways your body uses
nutrients.
6 ESSENTIAL NUTRIENTS
Carbohydrates
Proteins
Fats
Vitamins
Six Groups
of Nutrients
Minerals
Water
CARBOHYDRATES
All carbohydrates are made of sugar
molecules.
½-2/3 of your daily energy should come from
carbohydrates
There are two kinds of carbohydrates:
simple and complex.
carbohydrates Sugars and starches that
occur naturally in foods, mainly in plants
SIMPLE CARBOHYDRATES
Molecules remain separate
Fruits, vegetables, milk, and milk products
COMPLEX CARBOHYDRATES
Molecules form long chains also know as
starches.
Grains, dried beans, starchy vegetables
such as potatoes
CARBOHYDRATES
Carbohydrates are 4 calories per gram
45%-65% of total calories should come from
carbohydrates
How do you calculate your %
If you are eating 2000 calories and you want
50% carbs here is your calculation
2000*.5= 1000 then you divide the number
of calories in carbohydrates which is 4
1000/4 = 250 grams
So when looking at your food log you should
be some where around 250
FIBER
Fiber is a special type of complex
carbohydrate found in raw fruits,
vegetables, and whole grains.
fiber The parts of fruit, vegetables, grains,
and beansthat your body cannot digest
Eating high-fiber foods can help reduce your
risk of certain types of cancer and heart
disease.
FIBER
PROTEINS
Proteins are made up of chemical building
blocks called amino acids.
proteins Nutrients your body uses to build,
repair, and maintain cells and tissues
PROTEINS
Proteins also play an important role in
fighting disease because parts of your
immune system are made of proteins.
There are 2 types of proteins: complete
proteins and plant proteins.
COMPLETE PROTEINS
Contain all nine of the essential amino acids.
Example, beef, pork, veal, fish, poultry,
eggs, most dairy products
PLANT PROTEINS
Lack one or more of the essential amino
acids
Examples: nuts, peas, and dried beans
PROTEINS
Proteins are 4 calories per gram
10%-30% of your total calories consumed
should be from protein
CALCULATION
For a 2000 calorie diet if you wanted to
calculate 30% protein
You would take 2000*.3=600
600 divided by calories in protein which is 4
600/4=150
So your food log should show you
somewhere around 150 grams per day if
you were on a 2000 calorie per day
FATS
Eating too many foods containing saturated
fats can increase your risk of heart
disease.
saturated fats Fats that are solid at room
temperature
Butter, cheese, fatty meats
FATS
Most of the fats in your diet should be
unsaturated fats.
unsaturated fats Fats that remain liquid at
room temperature
Olive oils, nuts, and avacodo
CHOLESTEROL
Cholesterol is a fatty substance found in the
blood.
Eating to much fat can increase the body’s
level of cholesterol
CHOLESTEROL
LDL “LOW DENSITY
LIPOPROTEIN”
Collects on the walls
of arteries and
forms plaque
Know as bad
cholesterol
CHOLESTEROL
HDL “High density lipoprotein”
Removes LDL from the arteries
Know as good cholesterol
FATS
Fats have 9 calories per gram
20%-35% of your total calories consumed
should come from fat.
NOT ALL FATS ARE GOOD FATS.
CALCULATIONS
Example you have a 2000 calorie diet and
you want to calculate 25% fats
2000*.25=500
500 then needs to be divided by fat calories
per gram which is 9
500/9=55.6 grams
This means on your food log for 2000 calorie
diet you would be around 55.6 grams of
fats a day
VITAMINS AND MINERALS
Vitamins and minerals are essential to your
body’s health.
vitamins Substances that help your body
fight infections and use other nutrients,
among other jobs
minerals Elements that help form healthy
bones and teeth, and regulate certain
body processes
VITAMINS AND MINERALS
Vitamins
Water-Soluble
Fat-Soluble
Not stored in the body
Stored in the body
Must be consumed regularly
Stored in the body’s fat until they
are needed.
The best way to get vitamins and minerals is to choose nutritious foods.
VITAMINS AND MINERALS
WATER
HELPS DIGEST AND ABSORB FOOD
REGULATES BODY TEMPERATURE AND
BLOOD CIRCULATION
CARRIES NUTRIENTS AND OXYGEN TO
CELLS
REMOVES TOXINS AND OTHER WASTES
CUSHINONS NOINTS
PROTECTS TISSUES AND ORGANS FROM
SHOCK AND DAMAGE
WATER
Dehydration is a lack of water in the
body.
You need to replace the water your
body loses by drinking at least eight
8-ounce cups of fluid each day.
5 QUESTIONS TO ANSWER
1. What are the 6 nutrients?
2. What are the 2 types of carbohydrates?
3. How many calories per gram on in
protein, fat, and carbohydrates?
4. What are the 2 types of cholesterol?
5. How many oz. of water should you drink
a day?