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Nutrients 6 Essential pg.7 (1st 3 of the Essential) 1. What 3 nutrients provide energy? 1. 2. 3. Carbohydrates: Simple & Complex Proteins: made up of 20 amino acids; build muscle and repair body tissues. Fats: unsaturated & saturated. Maintain body temperature and protect nerves. Cont… 4. Vitamins: Water soluble (B1, B2, B3,B12, and vitamin C & Fat soluble (A,D,E,K). 5. Minerals: Calcium, sodium, magnesium, potassium, phosphorus, and sulfur. 6. Water: You must have f or Homeostasis in the body. It also contains electrolytes that regulate functions in your body. Classification of Nutrients 4 calories/gm 1. Carbohydrates 9 calories/gm 2. Fats 4 calories/gm 3. Protein 50-60% Simple & Complex less than 30% Saturated & Unsaturated 10-15 Provides energy for muscle activity and body heat Complete & Incomplete Build, repair, and maintain body tissue No Calories 4. Water Non-fuel 5. Minerals Substances eight – 8oz. glasses 6. Vitamins Water & Fat Soluble (ADEK) Control and Regulate Body Functions Key Terms Protein*Complete Animal sources, meats, fish, and so forth. Contains all 9 essential amino acids. Marsmus, Kwashiokor are some deficiency diseases that could occur. The body eats away at the muscle tissues. Protein*Incomplete Plant sources like grains and legumes. These can be combined to provide the 9 essential amino acids. (ex: black beans, and rice) Carbohydrates Simple Also known as sugars. They occur naturally in fruits, vegetables, and milk. They are added to manufactured foods, such as cookies, candies, etc. Complex Are made up of long chains of sugars. Starches are a main source found in potatoes, and grains. Glucose is how the body coverts it and then eventually stored as fat. Diabetes too much… Fiber: is needed from these starch foods. Passes through your body sweeping out bacteria. (oats, bran, beans, & seeds) Fats Saturated Are solid at room temperature. Mostly are from animal sources. Cholesterol: waxy substance found in your body and in other animal sources. Trans Fats: manufactures add hydrogen to fat molecules in vegetable oils . Found in margarine, chips, and commercially baked products. Heart Disease Unsaturated Fats Monosaturated: has one molecule.. Vegetables, like avocados, etc. Polyunsaturated: Has two molecules. safflower, corn and soybeans Vitamins Fat Soluble A: Foods liver;eggs;cheese, yellow, orange, and dark vegetables & fruit. D: Foods Milk, eggs, liver, & exposure to sunlight. E: Foods Oils, wheat germ, whole grains, green leafy vegetables. K: Foods Green leafy vegetables, potatoes, & liver. Functions Maintains healthy skin, bones, teeth, aids in vision. Maintains bones & teeth and helps in use of phosphorus. Aids in maintenance of red blood cells, vitamin A and fats. Aids in blood clotting Water Soluble Vitamin & Sources B1: Whole grain foods, legumes. B2:(Riboflavin) milk;eggs; meat; whole grains. B3:(Niacin) Chicken, fish, green leafy vegetables. B6: (Pyridoxine) fish; poultry;cheese B12: meat; fish; milk & cheese. Pantothenic acid: grains Folate: Green leafy vegetables, legumes. Biotin: Peas, bananas, melons C:(ascorbic acid) Citrus fruits, tomatoes, potatoes, green vegetables. Main Functions Aids Nervous system Aids in metabolism of Carbs, proteins, and fats. Aids in metabolism. Same Nervous system & red blood cells. Metabolism Bone, teeth, and skin. Aids in resistance to infection . Minerals Mineral & Source Main Functions Calcium: milk & milk products. Phosphorus: legumes & milk products. Magnesium: Leafy green veggies; whole-grain foods. Sodium: Salt, soy sauce. Chlorine: Salt, soy sauce. Potassium: Veggies, fruit, meats. Sulfur: Milk, legumes, nuts. Maintains bone & teeth& blood clotting. Same above. Muscle contraction, bones & protien. Water balance Same Water balance & aids in nervous system/heart. Forms part in amino acids & B vitamins. Iodine: Seafood; salt Selenium: Seafood's; organ meats. Iron: red Meats; legumes, green veggies, dried fruit. Zinc: Meats; poultry; milk Fluorine: Fish; fluoridated water. Assists Thyroid Hormone Breaks down harmful substances Part of red blood cells. Body processes. Helps form strong teeth & bones. Dietary Guidelines Aim for Fitness 1. Aim for a healthy weight. 2. Be physically active each day. Build a Healthy Base. 1.Let the Pyramid guide your food choices. 2. Choose a variety of grains daily, especially whole grains. 3.Choose a variety of fruits and vegetables daily. 4. Keep food safe to eat. Choose Sensibly 1. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. 2. Choose beverages and foods to moderate your intake of sugars. 3. Choose and prepare foods with less salt. 4. If you drink alcoholic beverages, do so in moderation.