Nutrients

Nutrients – life sustaining substances that nourish and promote the growth of the human body. Why do we need them? - help build cells and tissues. - also regulate body functions such as breathing.

 No one food contains all of the nutrients.  A balanced diet is necessary.

The 6 nutrients:  Proteins  Carbohydrates  Fats  Vitamins  Minerals  Water

Carbohydrates  Are the body’s main source of energy.  Unique and important form of carbohydrate is..  Dietary fiber: a mixture of plant materials that is not broken down in the digestive system.  Carbohydrates = energy!

Fats  Concentrated source of ENERGY!  You need fats to perform important functions in your body. They transport fat-soluble vitamins  Diet should consist of not more than 30% fat

Proteins  Needed for growing and forming new tissue  Maintain and repair tissue  Provide ENERGY!  Regulate body processes

Vitamins Are chemicals that help regulate vital body processes and aid other nutrients in doing their jobs. Your body requires only small amounts of vitamins.

Fat-soluble vitamins: Vitamin A Vitamin D Vitamin E Vitamin K

Water-soluble vitamins: go directly into the bloodstream. ThiaminRiboflavinNiacinFolate Vitamin C Vitamin B12

Minerals Are nonliving substances that help the body work properly and, in some cases become part of body tissues, such as the bone. CalciumSodiumIronIodineMagnesiumPotassium

Water  Body uses 2-2 ½ liters of water per day.  Body is about 75% water.  Regulates body temp.

Benefits of Good Nutrition Growth, development, and function: You need foods with these nutrients to keep your body functioning properly. Fitness: Without enough nutritional gas your motor runs down… GOOD nutrition keeps you going strong!

Job Performance: Thinking skills, alertness, attitude, and stamina can peak with good nutrition. Eat healthy and feel good! Appearance: Shiny hair, bright eyes, and clear smooth skin are all linked to nutrition. Risk of illness: Fewer colds, flu and other illnesses occur when you eat healthy

Serious Health Problems Poor nutrition over a long period of time is linked to malnutrition and serious health problems like: Nutrient deficiency skin rashes, depression, hair loss, bleeding gums, and night blindness. Bowed legs in children due to lack of Vitamin D

Lack of vitamin D in adults leads to brittle bones. Muscle weakness and spasms. In some countries malnutrition is a serious problem.

How much nutrients do you need?? Everybody needs the same nutrition but not in the same amounts. Females need more than males. Active people need more nutrients than inactive people.

What’s that?  DRI’s refers to the Dietary Reference Intake 2 examples of DRI’s are: RDA (recommended daily allowance) & AI’s (Adequate Intakes) These are standards for assessing the nutrient needs among people of different age and gender groups.

For example…..

Nutrients = ENERGY Running, walking, sitting, and even reading this sentence requires ENERGY! ENERGY is measured in calories. A calorie is the amount of energy needed to raise the temperature of 1 kilogram (a little more than 4 cups) of water to 1 degree Celsius.

How much ENERGY do you need??  Teen males need 2800 calories  Teen females need 2200 calories  Most other adults need 1600  Your activity level determines the amount of calories you need.

Recommended sources of calories  30% should come from fat  60% should come from carbohydrates  10% should come from protein. =This ratio provides the healthiest balance of the the nutrients.