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Nutrition
What is nutrition?
the science of how the foods you eat affect your body
What are nutrients?
substances that nourish your body
Six categories of nutrients:
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
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Carbohydrates
Carbohydrates
function: the body’s main source of energy
two categories: simple and complex
Simple Carbohydrates
composed of one or two sugar units
foods with LOTS of sugar: oranges and milk contain natural sugars; cookies and candy are high in added sugar
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3. Carbohydrates Complex Carbohydrates
starches that are composed of many sugar units linked together
your body breaks down starches into smaller sugar units that are used for energy
foods with LOTS of starch: rice, beans, potatoes
many foods high in starches also supply fiber (helps your digestive tract work properly and may help protect against heart disease and cancer)

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Proteins
Proteins
Structure: Proteins are made from many amino acids connected together in different arrangements
Function: help your body grow, repair itself, and fight disease
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9 of the 20 amino acids are called essential amino acids because you must obtain them from the foods you eat since your body cannot make them.

5. Proteins Complete proteins:
foods containing all the essential amino acids Examples: fish, meat, eggs, milk, cheese
Incomplete proteins:
foods that are missing some essential amino acids Examples: dry beans and peas (legumes), nuts, whole grains

6. Fats Functions: promotes healthy skin and normal growth
carries vitamins to wherever your body needs them
helps protect and cushion vital organs as well as joints
insulates the body
There are two types of fats: saturated and unsaturated

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Fats
Unsaturated fats:
at room temperature, they are typically in liquid form.
they are less harmful to the circulatory system than saturated fats.
foods with a lot of unsaturated fat: vegetable oils, nuts, olives, avocados
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8. Fats
Saturated fats:
at room temperature, they are typically in solid form
diets with TOO MUCH saturated fat tend to raise the level of cholesterol in your blood, which increases your risk for heart disease
foods with a lot of saturated fat: butter, meats, poultry, some dairy products
(Cholesterol is a waxy substance found in foods from animal sources)

9. Vitamins
they regulate body functions by helping other nutrients do their jobs
there are two main categories: water-soluble and fat-soluble

10. Vitamins Water-soluble vitamins
excess vitamins are excreted with the urine
taking large amounts of these vitamins from supplements overworks the kidneys and may cause damage
ex: vitamins B1, B2, B3, folic acid, vitamin C
Fat-soluble vitamins
stored in liver and fat until you need them
excess amounts can build up to harmful levels
ex: vitamins A, D, E, K

11. Minerals Functions: regulates body processes
give structure to bones and teeth
provide materials for healthy blood and tissue
examples: calcium, phosphorus, magnesium, and iron
-calcium, phosphorus, and magnesium help build and maintain your bones over your lifetime
-iron helps red blood cells carry oxygen to all your body’s cells

12. Water Functions: regulates body temperature
transports nutrients to body cells
and carries waste products away
aids in digestion
moistens body tissues such as eyes,
mouth, and nose
cushions your joints
protects your body organs and tissues
You need a regular supply of water to help your body perform its many life-supporting activities (aim for 8 cups a day)
essential to life – you can only live a few days without water