1. Nutrition for Health
LHS

2. What are nutrients?
Chemical substances in food that helps maintain the body
Some supply energy while others repair and build tissue
You need over 50 for good health
No food provides all the nutrients needed for the body

3. 6 Nutrients
Protein
Carbohydrates
Vitamins
Minerals
Fats
Water

4. Carbohydrates Comes from: Sources Sugars - simple Starches - complex
Fiber
Sources
Vegetables
Legumes (peas, beans)
Pasta
Seeds
Nuts
Fruit

5. Carbohydrates and What they do for us
Primary source for the body’s energy
Helps digest fat
Used for growth and maintenance
Rich in fiber; helps prevent cancer and intestinal problems

6. How much is needed daily
55-65% of your calories should come from carbohydrates (mainly complex)
Too many carbs makes one fat

7. Protein
Animal (complete protein) = meat, fish, poultry, milk and milk products, eggs
Plant (incomplete protein) = dried beans, peas, legumes (nuts)
Incomplete proteins need to be combined to make a complete protein (beans and rice) (peanuts and bread)
Proteins are made from amino acids which are found completely in animal sources or in combination with incomplete sources

8. Protein and What it does for us
Protein is found in EVERY cell
Provides amino acids which are essential for growth, maintenance and repair of tissue
Regulates body processes (fluid balance)
Can be used for energy if carbohydrates and fat are not available

9. Amount of Protein needed
10-15% of caloric intake per day
Not enough Protein = Kwashiorkor

10. Fat (Lipids) Visible sources (40%) Invisible sources Butter/margarine
Salad dressings
Oils and shortening
Invisible sources
Eggs
Cream
Baked products
Avocados

11. Fats and What they do for us
Provide energy
Carry fat soluble vitamins
Needed for healthy skin
Provides protection to organs
Helps to regulate body temperature

12. Amount of Fat needed
No more than 30% of daily calories

13. Vitamins Fat-soluble sources Water-soluble sources
Liver, eggs, dark green leafy and bright veg., squash, cantaloupe, sun, milk
Water-soluble sources
Fruits, breads, meat,

14. Fat-soluble vitamins A, D, E, & K stored in fat in the body
A -- for vision
D -- comes from sun needed for bones
E -- found in fatty food is an antioxidant
K -- needed for clotting blood

15. Water-soluble vitamins
B -- found in bread and pasta vegetables
Lots of B vitamins (riboflavin, niacin, thiamin, B6, B 12) -- needed for digestion and absorption of all nutrients
C -- found in citrus foods, strawberries, peppers, etc.; helps clot blood; antioxidant!
Excess is carried out of the body

16. Vitamins can only come from a well rounded diet
Too little looks like this
Beriberi lack of vitamin B
Pellagra lack of B
Rickets lack of D

17. Vitamins can only come from a well rounded diet (cont.)
Night blindness lack of vitamin A
Scurvy lack of vitamin C

18. Our body can not manufacture these
Minerals
4% of our body weight
Our body can not manufacture these
Calcium
Iodine
Sodium
Chlorine
Potassium

19. Calcium found in milk and milk products
Needed for bones and teeth
Clots blood
Too little calcium:
Normal bone osteoporosis

20. Iodine and sodium found in table salt
Needed for thyroid regulation and of electrolytes
Too little iodine or too much causes goiter

21. Water Must have water to function Most essential nutrient
75% body weight is water
We can live 1 month without food
but we can only live a few days without water

22. Water (cont.) Sources = all the food groups
Fruit, vegetables, milk = 75%
Meat and poultry = 50%
Grains 5-35%
Water = 100%

23. Water and What it does for our body
Aids in digestion
Chemical reactions within our body rely on water
Lubricates joints and cells
Regulates body temperature

24. How much we need a day We use about 10 cups of water a day
Require 8 glasses of fluid per day to supply enough for most people. Some need more.