Download Nutrients

Nutrients
LSM Nutrition
Lessons 3 & 4
Journal
ANALYZE 5 INFLUENCES of why we
eat what we eat.
1.
2.
3.
4.
5.
Nutrients
You’ll Learn to:
Describe the functions of the six basic
nutrients in maintaining health
Demonstrate knowledge of nutrients in a
variety of foods.
Analyze the relationship among good
nutrition, health promotion and disease
prevention.
Nutrients
Substances in food that your body
needs to grow, to repair itself, and to
supply you with energy
6 Groups
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Each plays a unique part in maintaining the
normal growth and functioning of your
body.
Essential to your overall health and
wellness
Carbohydrates
Starches and Sugars present in foods
Potatoes, Pasta, Bread
Made up of Carbon, oxygen, and
hydrogen
Body’s preferred source of energy,
providing four calories per gram
Carbohydrates
Body uses energy from Carbs to
perform every task, including sitting
and taking notes in class.
Either Simple or Complex depending
on their chemical makeup
55-60% of your daily calories should
come from mainly complex
Carbohydrates
Simple vs. Complex
Simple = Sugars such as fructose and
lactose (fruit and milk)
Most common simple Carb is
Sucrose, found in sugarcane and
sugar beets.
Refined to make table sugar, sugars
are added to many manufactured
food products
Complex Carbohydrates
Starches
Whole grains, seeds, nuts, Legumes
(peas and beans), tubers (root
vegetables such as potatoes)
Body breaks down complex carbs into
simple carbs before it can use them
for energy.
Role of Carbohydrates
Body converts all carbohydrates to
glucose
The body’s main source of energy.
Glucose that your body does not use
right away is stored in the liver and
muscles as Glycogen.
When more energy is needed, your
body converts the glycogen back to
glucose
Role of Carbohydrates
Possible to take in more
Carbohydrates than your body can
use or store.
Your body converts the excess
carbohydrates as body fat
Avoid consuming excess carbs by
learning to make informed food
choices and maintaining healthful
eating habits.
Fiber
Indigestible complex carbohydrate
Found in tough stringy part of vegetables,
fruits, and whole grains.
Helps move waste through the digestive
system
Helps prevent intestinal problems
Reduces risk of heart disease
Eat 20-35 grams of fiber a day
Fruits and vegetables with edible skins and
whole grain products, bran, oatmeal, brown
rice
Proteins
Vital part of every cell in your body
Nutrients that help build and maintain
body cells and tissues
Made of amino acids
Your body can make all but 9 of the
20 different amino acids that make up
proteins
Proteins
The 9 your body can not make are
called essential amino acids
You must get essential amino acids
from the foods you eat
Proteins are classified as either a
complete protein or incomplete
protein
Complete Proteins
Complete proteins include adequate
amounts of all 9 essential amino acids
Meat, fish, poultry, eggs, milk,
cheese, and yogurt
Many Soybean products are good
sources of complete proteins
Incomplete Proteins
Lack one or more of the essential amino
acids
Beans, peas, nuts, and whole grains
Consuming a combination of incomplete
proteins can become a complete protein
Example: Rice and beans or Peanut butter
and bread.
They don’t have to be combined in one
meal, you just have to eat them over the
course of the day.
Role of Proteins
The amino acids in proteins build new
tissue during major growth periods
Infancy, Childhood, adolescence, and
pregnancy
Throughout your life your body
replaces damaged or warn out cells
by making new ones from protein
Role of Proteins
Makes enzymes, hormones, and
antibodies
Enzymes are substances that control
the rate of chemical reactions in your
cells
Hormones regulate the activities of
different cells
Antibodies help identify and destroy
disease causing organisms
Role of Proteins
Provide the body with Energy
Not the main source of energy
Like Carbohydrates, Proteins provide
4 calories per gram and excess
protein is converted to body fat
Fat
Fats are a type of Lipid
Some fat in the diet is necessary for
good health
Lipid is a fatty substance that does
not dissolve in water
9 calories per gram of fat
Fatty Acids
Building blocks for fats
Fatty acids the body needs but can
not produce are called Essential Fatty
Acids
Fatty acids are classified as either
saturated or unsaturated.
Most fats are a mixture of these two
types
Saturated Fatty Acid
Fats high in saturated fatty acids are
usually solid at room temperature.
Animal fats and tropical oils
Fats in beef, pork, egg yolks, and
dairy foods
High intake of saturated fatty acid =
increased risk of heart disease
Unsaturated fatty acids
Vegetable fats, olive canola, soybean,
and corn oils.
Usually liquids at room temperature
Unsaturated fatty acids = decreased
risk or heart disease
Role of Fats
A concentrated form of energy
Transport vitamins A, D, E, and K in your
blood
Add flavor and texture to foods
Help satisfy hunger longer because they
take longer to digest.
High in calories
Increase risk of unhealthful weight gain and
obesity.
Eat only moderate amounts, no more than
20-30 % of daily calorie intake
Vitamins
Compounds that help regulate many
vital body processes including
digestion, absorption, and the
metabolism of other nutrients
Vitamins are either water soluble or
fat soluble.
Water Soluble Vitamins
Dissolve in water and pass easily into
the blood during digestion
Body does not store these vitamins
Need to replenish them regularly in
the food that you eat
C, B, B2, Niacin, B6, Folic Acid, B12
Fat Soluble Vitamins
Absorbed, stored, and transported in
fat
Your body stores these vitamins in
your fatty tissue, live, and kidneys
Excess buildup of these vitamins can
be toxic
A, D, E, K
Minerals
Substances that the body cannot
manufacture but that are needed for
forming healthy bones and teeth and
for regulating many vital body
processes
Calcium, phosphorus, magnesium,
iron
Water
Water is vital to every body function
Transports other nutrients to and
carries wastes from your cells
Water also lubricates your joints and
mucous membranes
Enables you to swallow and digest
foods
Absorb other nutrients
Water
Eliminates waste
Through perspiration, water helps
maintain normal body temperature
Drink at least 8 cups of water a day to
maintain health
Water, milk, and juice are the best
source of this nutrient
In Notebooks
Compare the energy provided to the
body by carbohydrates, proteins and
fats.
Briefly explain the relationship
between nutrition and quality of life
and disease.