1. Nutrients at Work for You
HEALTHFUL EATING
Nutrients at Work for You

2. 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

3. 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

4. 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.

5. 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.

6. 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.

7. 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 only a small amount of glycogen
Excess carbohydrates that are not stored as glycogen are changed to fat for storage in the body

8. Proteins Your body uses proteins to produces enzymes and hormones
Proteins are a nutrient found in every cell in your body
Needed for growth, maintenance, and repair of body tissues
Your body uses proteins to produces enzymes and hormones
Helps the body maintain its chemical balance and build antibodies to fight infections
Proteins are made up of amino acids, which are building blocks for your cells.

9. 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

10. 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

11. 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

12. 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.

13. 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.

14. 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

15. Minerals
Minerals are inorganic substances needed for building tissues and regulating body functions.
Essential part of bones, teeth and red blood cells
Minerals also aid in the proper functioning of muscles and nerves and in the clotting of blood
Growth and repair of body tissues

16. Calcium and phosphorus
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 are also found in teeth, soft tissues, and body fluids.

17. 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

18. Fluorine
Fluorine is needed for the proper development of bones and teeth
Reduce tooth decay
Added to the supply of drinking water

19. 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

20. Iron Iron is another essential mineral
Hemoglobin is a substance in the blood that carries oxygen from the lungs to cells throughout the body
A diet that is constantly low in iron results in a condition known as iron deficiency anemia.
Symptoms fatigue, pale skin, and poor appetite

21. 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

22. 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.

23. Other Minerals
The body needs a number of other minerals to maintain good health.
Copper
Potassium
Chlorine
Magnesium
selemium

24. 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

25. 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

26. 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

27. 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

28. 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

29. 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

30. Recommended Nutrient Intakes
Recommended Dietary Allowances
Established in 1941
Developed the RDA are revised to reflect the latest nutrition studies
RDA one of four types of reference values that can be used for
planning and assessing diets
Dietary Reference Intakes outline nutrient requirements for each sex and for several age groups
Allowances include need for energy, protein, and many vitamins

31. 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