Think about the following nutrients:  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water What do you know about them? Can you name foods from each category? Be ready to answer questions about each nutrient.

Lesson 1 – Chapter 4

Nutrients: substances in foods that your body needs to grow, have energy, and stay healthy. There are six types of nutrients:  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water

Baked potato…breads…noodles…pasta…beans…even fruits and vegetables contain carbohydrates. Carbohydrates: the starches and sugars found in foods. Your body uses carbohydrates as its main source of energy! When the energy is not used right away, it is stored as body fat. Two kinds of Carbohydrates: Simple  Simple carbohydrates are sugars (occurs naturally in foods like milk, fruit, and honey) Complex  Complex carbohydrates are starches, which are made up of many sugars (occurs naturally in foods like potatoes, beans, breads) Fiber: a complex carbohydrate that the body cannot break down or use for energy. *Found in raw fruits, vegetables, and whole grains.

Proteins: the nutrient group used to build and repair cells. *made of compounds called amino acids Anyone who has had a stiff muscle get better after a few days of rest has experienced proteins at work. Proteins also play an important role in fighting disease since parts of your immune system are made of proteins. Complete Proteins: contain all 9 essential amino acids *your body cannot make amino acids Ex. Beef, Pork, Veal, Fish, Poultry, Eggs, and most dairy products Incomplete Proteins: lack 1 or more essential amino acids Ex. Plant proteins – nuts, peas, beans, rice

Fats are an important part of good nutrition! Fats: nutrients that promote normal growth, give you energy, and keep your skin healthy. Two types of Fat: 1. Saturated fats: fats that are usually solid at room temperature. - Found in meat, poultry, butter, and other dairy products *Eating too much can increase the risk of developing heart disease. 2. Unsaturated fats: fats that are usually liquid at room temperature. - Found mostly in plant-based foods such as olives, nuts, avocados, and vegetable oils *Switching from saturated to mostly unsaturated fats and eating less total fat may lower the risk of heart disease.

Cholesterol: the waxy, fat-like substance that the body uses to build cells and make other substances. Your body makes two kinds of cholesterol: HDL: the “good” cholesterol…protects against heart disease LDL: the “bad” cholesterol - known as bad because it sticks to the walls of blood vessels = heart disease - eating a lot of saturated fats can raise blood levels of LDL Trans fatty acids: a kind of fat formed when hydrogen is added to vegetable oil during processing. *this process turns the oil into a solid so that it can be used for food products like margarine *keeps oils fresh longer *found in snack foods: potato chips, crackers (many companies are abandoning the use of trans fats)

Most of the foods you eat contain vitamins (maybe…) Vitamins: compounds that help to regulate body processes. Ex. Some vitamins help your body fight disease…others help your body produce energy. Vitamins are either fat-soluble or water-soluble. Fat-soluble: Vitamins A, D, E, and K Water-soluble: Vitamins C and B (B-6 and B-12) *since our bodies can store only small amounts of them, it needs a fresh supply of water- soluble vitamins each day How can you be sure you’re getting enough vitamins?? SIMPLE! Eat a VARIETY of foods!

Minerals: substances the body uses to form healthy bones and teeth, keep blood healthy, and keep the heart and other organs working properly. Iron  Helps make red blood cells  Found in meat, poultry, and beans Calcium, magnesium, phosphorus  Help build your teeth and bones, keeping them strong  Found in dairy products (milk and cheese) Potassium and Sodium  Helps maintain your body’s fluid balance  Potassium – found in fruits (bananas and cantaloupe), fish, vegetables, and meat (chicken and turkey)  Sodium – table salt and processed foods

Water is essential to every body function you have! Water…  carries nutrients to your cells  Helps regulate your body temperature  Helps your body digest food  Helps remove wastes The best way to get water into your body?? DRINK WATER!! Not: coffee, juice, soda, iced tea, sports drinks (Gatorade, powerade, vitamin water, etc.)

Nutrition: the process of taking in food and using it for energy, growth, and good health. *Proper nutrition allows your body to grow, have energy, and function in a healthy way. Calorie: a unit of heat that measures the energy available in foods. How many calories do you need? (Active Lifestyle)  Females age 9-13: 2200, 14+: 2,400-2,700  Males age 9-13: 2,600, 14+: 3,000