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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