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HEALTHFUL EATING Nutrients at Work for You Nutrients at Work • Nutrients are chemical substances from food, which the body uses to function properly. • After your body digest food, your bloodstream absorbs nutrients from the digestive tract and carries them to • Body cells • In cells nutrient help maintain and regulate body processes and promote growth Nutrition • Nutrition is the science of how nutrients support the body. • Six categories • Carbohydrates • Proteins • Fats minerals • Vitamins • Water • Therefore, you need to eat a variety of foods to get all the nutrients you need Carbohydrates • Major sources of energy in your diet • Three kinds: • Sugars, starches, and fiber • Sugar are simple carbohydrates found in foods such as milk, fruits, candy and cookies. • Your body can use some sugars right away for energy. Carbohydrates • Starches are often called complex carbohydrates. • Before your body can use starches for energy, it must convert the starches into simple sugars during digestive. • Nutrition experts recommend most people get more than half of all their daily calories from complex carbohydrates. Carbohydrates • Fiber is a complex carbohydrate • Body cannot digest fiber, you need fiber in your diet • Fiber provides roughage that stimulates the normal • activity of you intestines • Fiber moves food through your body and helps your body get rid of solid wastes. • When you eat more carbohydrates than your body can use, some of them are changed to glycogen. Carbohydrates • Glycogen is stored in your body for times when you need quick energy, such as when you run to catch a bus • Your body maintains • Excess carbohydrates only a small amount that are not stored as glycogen are changed to of glycogen fat for storage in the body Proteins • Proteins are a nutrient found in every cell in your body • Needed for growth, maintenance, and repair of body tissues • Proteins are made up of amino acids, which are building blocks for your cells. • Your body uses proteins to produces enzymes and hormones • Helps the body maintain its chemical balance and build antibodies to fight infections Proteins • Two classes of proteins: complete and incomplete • Complete proteins supply all the amino acids your body needs • Incomplete proteins sources contain some, but not all, of the amino acids your body needs Proteins • Protein foods should be eaten each day • Severe protein shortages may result in a disease called kwashiorkor • Protein consumed beyond the body’s needs is stored in the body as fat Fats • Fats are concentrated sources of food energy • Provide slightly more than twice as much energy per unit of weight as carbohydrates and proteins • Supply energy • Fat is stored beneath the surface of the skin to insulate the body from shock and temperature changes Fats • Fat protects and cushions the organs in your body from injury • Fats are needed in the diet to help the body distribute and use some vitamins • Fats also supply essential fatty acids, which are needed for normal growth. Fats • Two categories of fats: • Saturated fats are solid at room temperature. • Unsaturated fats are most often liquid at room temperature. • Sometimes manufacturers process unsaturated fats to make them solid. This process is called hydrogenation. Fats • Cholesterol is a fatty substance found in every body cell. • The body uses cholesterol to make a number of important materials, including sex hormones and vitamin D • Your body manufactures all the cholesterol you need Minerals • Minerals are inorganic substances needed for building tissues and regulating body functions. • Essential part of • Minerals also aid in the bones, teeth and red proper functioning of muscles and nerves and blood cells in the clotting of blood • Growth and repair of body tissues Calcium and phosphorus • Calcium and phosphorus are also found in teeth, soft tissues, and body fluids. • Calcium is used to regulate the use of other minerals in the body. • Without calcium the blood would not clot • Helps the nervous system to function Calcium and Phosphorus • If a person’s diet is low in calcium, his or her bones will serve as a reserve to fill immediate calcium needs • A low calcium intake over a long period could lead to osteoporosis • This is a disease characterized by weak, brittle bones, which are more likely to fracture Fluorine • Fluorine is needed for the proper development of bones and teeth • Reduce tooth decay • Added to the supply of drinking water Iodine • Iodine is present in very small amounts in the body but it is essential for good health • Iodine is used to make thyroxine • Thyroxine is a hormone produced by the thyroid gland • Controls the rate at which the body uses nutrients Iron • Iron is another essential mineral • Hemoglobin is a substance in the blood that carries oxygen from the lungs • A diet that is constantly to cells throughout the low in iron results in a condition known as iron body deficiency anemia. • Symptoms fatigue, pale skin, and poor appetite Sodium • Sodium works with other minerals to help maintain the balance of fluids in the body • It also plays a role in transmitting nerve impulses to the brain • Many people get to much • Linked with high blood pressure Zinc • Zinc has a number of functions in the body • Important for normal growth and development • Helps the immune system work properly • An excess of zinc can be toxic. Other Minerals • The body needs a number of other minerals to maintain good health. • Copper • Potassium • Chlorine • Magnesium • selemium Vitamins • Vitamins are organic substances needed in small amounts for normal growth and the maintenance of good health. • Regulators of body processes • Vitamins are necessary to enable the other nutrients to do their work Vitamins • Vitamins are necessary to enable the other nutrients to do their work • Most vitamin needs can be met by eating a variety of foods • Fat-soluble vitamins these are vitamins that can be stored in • Fatty tissues and in the liver • The fat-soluble vitamins are A, D, E, & K Fat Soluble • VitaminA is needed for good vision, normal growth, and healthy skin • Night blindness occurs when the eyes cannot adjust from bright to dim light • Carotene is present in orange fruits and vegetables Fat soluble • Vitamin D helps your body absorb calcium and phosphorus and deposit them into cells • Sunshine vitamin • Vitamin E in the human body is to act as an antioxidant • Substance that protects compounds from the damaging effects of oxygen • Vitamin K is needed for proper blood clotting Water-soluble • These vitamins are not stored in the body to a great extent • Excreted in the urine, sweat out, etc. • B vitamins and vitamin C • Thiamin • Riboflavin • niacin • Vitamin B12 • Vitamin C helps hold body cells together and keeps the walls of the blood vessels strong. • Healing wounds Water • One of the most important nutrients • Basic part of blood and tissue fluid water helps carry nutrients to the cells • Water also carries waste products from the cell • Water aids in digestion • Water regulates body temperature Recommended Nutrient Intakes • Recommended • planning and Dietary Allowances assessing diets • Established in 1941 • Dietary Reference Intakes outline • Developed the RDA nutrient requirements are revised to reflect for each sex and for the latest nutrition several age groups studies • RDA one of four types • Allowances include need for energy, of reference values protein, and many that can be used for vitamins Recommended Nutrient Intakes • And minerals • Allowances given in the DRI’s are designed to meet the needs of healthy people • Guides for people who have special dietary needs