Download The 6 Essential Nutrients

Why do we eat?
•Appetite
–a desire, rather than a need to
eat
•Hunger
–a natural drive that protects
you from starvation
Our bodies need to remove
substances from our food in
order to help our bodies
grow, have energy, and stay
healthy….
These substances are called
NUTRIENTS
What are the 6 essential
nutrients?
•CARBOHYDRATES
•FATS
•PROTEINS
•VITAMINS
•MINERALS
•WATER
Energy Yielding Nutrients
• Carbohydrates
–4 calories per gram
• Protein
–4 calories per gram
• Fat
–9 calories per gram
Determining the Energy Value
of Foods
Converting calories to grams Converting grams to calories
= division (÷)
= multiplication (x)
• 54 calories from fat =
___________ grams of fat
• 28 calories from protein =
___________ grams of
protein
• 19 grams of carbohydrate
= ___________ calories
from carbohydrates
• 16 grams of fat =
____________ calories
from fat
Alison is 16 years old. Her daily caloric needs = 1842
calories per day. She wants to consume 65% of her
calories from CHO, 20% from FAT, and 15% from PRO.
How many calories and grams does that equal from each
nutritent?
• Calories from…
• Grams from…
• Carbohydrate
• Carbohydrate
• Fat
• Fat
• Protein
• Protein
Simple Carbohydrates
(sugars)
Monosaccharides
Glucose
Fructose
Disaccharides
Galactose
Maltose
Sucrose
Lactose
Complex Carbohydrates
(starches)
Glycogen:
- Storage form of glucose
- Made and stored in the liver
Starch:
- Storage form of glucose in plants
- Cannot be digested by the body
Fiber:
Dietary: occurs naturally
Functional: extracted/manufactured
Simple Carbohydrates
v. Complex Carbohydrates
GLYCOGEN
STARCH
CARBOHYDRATES
Carbohydrates are your body’s main source of
energy!!
SIMPLE:
IMMEDIATE ENERGY
COMPLEX:
DELAYED ENERGY
Alfalfa sprouts
Arugula
Lettuce
Spinach
Beets
Bell Peppers
Soy beans
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Chives
Tomato
Garlic
Green onions
Green peas
Horseradish
Sweet Potato/Yam
Sauerkraut
Kale
Yellow Squash
Winter squash
18
Artichoke
Avocado
Artichoke Hearts
Asparagus
Celery
Chickpeas
Chile peppers Cucumber
Eggplant
Endive
Green beans
Kidney beans Lemon grass
Lentil beans
Navy Beans
Okra
Split Peas
Radishes
Radicchio
Rutabaga
Turnips
Zucchini
Bamboo shoots
Corn
Iceberg Lettuce
Lima beans
Mushrooms
Potato (white)
Rhubarb
Water chestnuts
Apple
Orange
Apricots
Pomelo
Blackberries
Pear
Blueberries
Peach
Cherries
Papaya
Cantaloupe
Pineapple
Grapefruit
Raspberries
Kiwi
Plum
Honeydew
Tangelo
Grapes (all types)
Strawberries
Melon
Tangerine
Nectarine
Watermelon
Bananas
Fruit sauces
Candied fruit Mangoes
Coconut
Marmalade
Dates
Persimmons
Dried fruit
Plantains
Fruit juices
Raisins
Fruit preserves
http://www.youtube.com/watch?v=faDt8idSaII&feature=related
Healthiest CHO sources
• Whole grains
• 100%; multi-grain; oat; rye
• Non-starchy veggies • Broccoli, soy, spinach…
• Fruit
• Orange, pear, peach…
•
•
•
•
Refined starches
Sweets
Sugars
Starchy Veggies
•
•
•
•
White rice, pasta, bagels…
Cookies, pastries…
Gummy candies, soda…
Corn, potatoes
Breads, Cereals and Grains
Breads & Cereals To Choose
100% sprouted wheatWhole grain
100% whole wheat
Unsweetened bran cereals
Multi-grain
Muesli (low fat, no sugar added)
Oat bran bread
Oat bran
Pita, whole wheat
Oats, oatmeal
Pumpernickel
Puffed wheat (unsweetened)
Rye
Rice bran
Breads, Cereals and Grains
•
Breads & Cereals To Limit
Bagels (all types)
English muffins
Biscuits
Granola (all types)
Bread (except on "Choose" list) Melba toast
Bread crumbs
Muffins (all types)
Bread sticks
Pancakes
Cakes
Pastries (all types)
Cereal (except on "Choose" list) Pita bread (white)
Chips (all types)
Popcorn
Cookies
Popcorn cakes
Cornbread
Rice cakes
Crackers (all types)
Rolls (dinner, hamburger buns, etc.) Croissants
Tortillas (except whole wheat) Donuts
Waffles
Starchy Foods
Starchy Foods To Choose
Barley
Lentils
Beans (black, kidney, red, garbanzo, etc.)
Oats, oatmeal
Buckwheat
Pasta, whole wheat
Bulgur
Peas (split, black-eyed)
Chickpeas
Rice (basmati, bulgur, brown, wild)
Couscous
Tabouli
Choosing the Best
Carbohydrates
Sources of carbohydrates with the
best nutritional value are sometimes
referred to as “good carbs”.
Best Food Sources of Carbohydrates
A. Raw or lightly steamed vegetables
B. Most whole, raw, fresh fruit
C. Beans, legumes, nuts and seeds
D. High fiber 100% whole grains
Good Carbs vs Bad Carbs?
Sources of carbohydrates with less
nutritional value are sometimes called “Bad”
carbohydrates.
Food Sources of Carbohydrates to be
consumed in moderation
A. Pastries, Sugary sodas, white bread, white
rice, low fiber processed foods
*Sugars from these carbohydrate foods are rapidly absorbed into your
blood stream, causing blood sugar problems. This may interfere with
weight loss and contribute to weight gain, diabetes and coronary artery
disease.
Glycemic Index
V. Glycemic Index: The higher a food
is on the glycemic index scale of 0 to
100, the higher it raises blood sugar.
The lower the glycemic index number,
the lower the impact on blood sugar.
Basically, pure proteins and fats don't
raise blood sugar levels.
http://www.glycemicedge.com/glycemic-index-chart/
Starchy Foods
Starchy Foods To Limit
Beans (baked, refried)
Pretzels
Granola (all types)
Rice (white, fried, spanish)
Noodles, ramen-style
Pasta (white, green, red)
Taco shells
Potatoes (all types)
Review Questions.
• What is the difference between appetite and
hunger?
• Please list the 6 essential nutrients. Star (*) the
3 that provide your body with energy.
• What is the difference between a simple
carbohydrate and complex carbohydrate in
terms of how they provide your body with
energy?
• Extra Credit: List 3 vegetables from the “A”
list…
FATS
Fat is an important part of your
diet! It is used to help keep you
healthy by:
-
building cell membranes
carrying vitamins
giving you energy
promoting normal growth
• Using the color green, circle the foods that
you think contain mostly SATURATED
FATS.
• Using the color orange, circle the foods that
you think contain mostly UNSATURATED
FATS.
Olive Oil
Almonds
Chicken
Bacon
Butter
Milk
Avocado
Cashews
Canola Oil
Cheese
Peanut Butter
Beef
Types of Fat
SATURATED:
usually solid at room
temperature
UNSATURATED:
usually liquid at room
temperature
CHOLESTEROL
- A waxy, fat like substance produced by the
body that is used to build cells and make
other substances.
= GOOD
= BAD
PROTEINS
•Used for
–Energy
–Building and repairing cells
.........
•Made up of amino acids
– essential amino acids: our
body can not make them so
we must get them through
our food.
Types of Proteins
COMPLETE: contain all the
essential or necessary amino acids
that our body needs.
INCOMPLETE: is missing one or more
of the essential amino acids that
our body needs.
+
VITAMINS
Vitamins are compounds that
help to regulate body
processes (jobs).
- fight disease
- provide energy
MINERALS
Minerals are substances the
body uses to form healthy
bones- and teeth, keep blood
healthy, and keep the heart
and other organs working
properly.
WATER
Essential to ALL body functions
- Carries nutrients
- Regulates temperature
- Helps with digestion and
absorption
Guidelines for Good
Nutrition
•Eat a variety of foods every
day
•Avoid foods that are high in
sugar and salt
•Match how active you are with
the amount of food you eat