Download Six Nutrients

Six
Essential
Nutrients
You are what
you eat!
Words to Know!
NUTRITION - is the science that studies
how body makes use of food.
DIET - is everything you eat and drink.
NUTRIENTS - are the substances in
food.
The Process of Satisfying Hunger
1.
2.
3.
4.
5.
6.
You need energy
You feel hungry
You eat to get rid of hunger
You feel satisfied
You need more energy
The cycle repeats again
What Food Does for You
1.
It provides energy for daily
activity
2.
It gives you raw material
3.
Eating is an enjoyable activity
Six Essential Nutrients
Carbohydrates
Protein
Fat
Minerals
Vitamins
Water
Carbohydrates
Carbohydrates are the primary source
of energy.
Sources of Carbohydrates:
- Whole wheat breads
- Rice
- Pasta
- Potatoes
Types of Carbohydrates
 Simple and Complex
 Carbohydrates are the most common
source of energy in living things. 60% of
your diet should come from
carbohydrates. If carbohydrates are
not used they are stored as fat in the
body.
Simple Carbohydrates
 Simple
Sugar – fruit, fruit juice, table sugar,
honey, soft drinks, other sweets. It's better
to get your simple sugars from food like
fruit and milk.
 Why? Because they contain vitamins,
fiber, and important minerals like calcium.
By eating fruit you cover several different
nutrients.
Complex Carbohydrates
 Starch
- bread, cereal, potatoes, pasta,
rice, and legumes (dried peas and
beans). Starch is a main nutrient for
humans.
 Fiber - bran, whole-grain foods, raw
vegetables and fruit (especially the seeds
and skins), legumes, nuts, seeds and
popcorn. Fiber helps your digestive
system work well.
Protein
Protein is essential for body growth and
repair of body cells.
Sources of Protein:
- Meats
- Eggs
- Fish
- Nuts
- Beans
Protein
 Proteins
and fat are necessary building
components for body tissue and cells and
are also a source of energy for most
organisms.
 Proteins builds up, maintain, and replace the
tissues in your body.
 When you eat foods that contain protein, the
digestive juices in your stomach and intestine
go to work. They break down the protein in
food into basic units, called amino acids
Fats
Fats are another source of
energy.
It also protects against temperature
changes.
Sources of Fat:
Butter
Cheese
Eggs
Meat
Tuna
Fruit
Vegetables
Types of Fats
 Saturated
fats come from animal sources and
are solid at room temperature.
 They raise the LDL and HDL levels of cholesterol
in the blood.
 Examples include - meat, poultry skin, whole
milk, tropical oils, butter, shortening and lard.
 carrier for vitamins A, D, E, and K; reserve
supply of energy; adds flavor in food; satisfies
hunger creating satiety as it remains in the
stomach longer; protects internal organs from
injury; insulates the body from shock and
temperature changes.
Types of Fats
 Unsaturated
fats: These are found in plant
foods and fish. These may be good for heart
health. The best of the unsaturated fats are
found in olive oil, peanut oil, canola oil,
albacore tuna, and salmon.
 So all fat is not the enemy, but you'll want to
choose the right amount — and the right kind
— of fat. If you're getting most of your fat from
lean meats, fish, and heart-healthy oils, you've
already made fat your friend!
Trans fat
 These
fats are found in margarine, especially
the sticks. Trans fats are also found in certain
foods that you buy at the store or in a
restaurant, such as snack foods, baked
goods, and fried foods.
 When you see "hydrogenated" or "partially
hydrogenated" oils on an ingredient list, the
food contains trans fats. Trans fats are also
listed on the food label. Like saturated fats,
trans fats can raise cholesterol and increase
the risk of heart disease.
Vitamins
Vitamins
and minerals are
substances that are found in
foods we eat. Your body needs
them to work properly, so you
grow and develop just like you
should. When it comes to
vitamins, each one has a
special role to play.
There are two types of vitamins:
fat soluble and water soluble.
Fat soluble Vitamins
When
you eat foods that
contain fat-soluble vitamins,
the vitamins are stored in the
fat tissues in your body and in
your liver. They wait around in
your body fat until your body
needs them.
Vitamins A, D, E, and K are all
fat-soluble vitamins.
Fat soluble Vitamins
A
– carrots, oranges, pears,
yellow fruits and vegetables:
eyesight
D – fortified milk, cold water fish:
strong bones
E – green leafy vegetables, fish
oils: healthy skin, elasticity in skin
K – dark green vegetables,
avocado, kiwi: clot master for
blood
Water soluble Vitamins
Water-soluble
vitamins are
different. When you eat foods
that have water-soluble
vitamins, the vitamins don't get
stored as much in your body.
Instead, they travel through your
bloodstream. Whatever your
body doesn't use comes out
when you go to the bathroom.
Vitamin C and the big group of
B vitamins are water soluble.
Water soluble Vitamins
C
– citrus fruits, cantaloupe,
strawberries: helps wounds
heal and resist infection
B – whole grains, fish,
poultry, meats, dairy
products: help make
energy and set it free in the
body
Minerals
Minerals help your body work
properly.
Sources of Minerals:
- Milk
- Meats
- Whole grain cereal
Minerals
 Just
like vitamins, minerals help your
body grow, develop, and stay
healthy. The body uses minerals to
perform many different functions —
from building strong bones to
transmitting nerve impulses. Some
minerals are even used to make
hormones or maintain a normal
heartbeat.
 The two types of minerals are: macro
minerals and trace minerals.
Macro Minerals
Macro
means "large" in Greek
(and your body needs larger
amounts of macro minerals
than trace minerals). The macro
mineral group is made up of
calcium, phosphorus,
magnesium, sodium, potassium,
chloride, and sulfur.
Calcium and Potassium are the
most common.
Trace Minerals
A
trace of something means
that there is only a little of it. So
even though your body needs
trace minerals, it needs just a
tiny bit of each one. Scientists
aren't even sure how much of
these minerals you need each
day.
The most common are iron and
zinc.
Water
Water is essential to our body
because it carries nutrients.
Sources of Water:
Water, Coffee &Tea
Milk, Juices, Sport Drinks & Soda
Fruit & Vegetables
Water
It
is the most important nutrient.
Water regulates your body
temperature by dissipating that
heat.
Water also carries nutrients to
the cells in your body.
Water does not produce
energy.
How Much Should You Eat?
It depends on three factors:
- Gender
- Activity level
- Age