NUTRITION FOR LIFE What is nutrition? *It is the science or study of food and the ways in which the body uses food. What are nutrients? *Nutrients are substances in food that provide energy or help form body tissue and are necessary for life.

Six Classes of Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

CARBOHYDRATES Starches, fibers, sugars CHO…….C6 H12 O6 Made up of Carbon, Hydrogen, Oxygen Provides you with 4 kcalories per gram RDA: 55% - 65% of you total daily caloric intake should come from carbohydrates. Carbohydrates are considered by their “glycemic index”. This refers to how they raise your blood sugar level. 5%

CARBOHYDRATES Simple carbohydrate: (Single unit sugar) Sugar, candy, soda Empty calories: These carbohydrates provide little or no nutritional value. Of the 55% - 65%, these should account for less than 10% of your total carbohydrate intake. These are used by the body very quickly because they are converted from sucrose to glucose very quickly. Energy does not last long!

Complex Carbohydrates Multiple unit sugar Starches: Potatoes, beans, and grains Fiber: The indigestible portion of fruits and vegetables. Skin of fruits, Celery. Function: Maintain normal elimination of wastes. Provide Energy Provide a feeling of satiety

FATS Fats are part of a class of chemical compounds called lipids. You need 2 fats in your diet. Linoleic Acid Linolenic Acid RDA: Less than 30% of your total caloric intake. 9 kcalories per gram

FATS Function: Provide energy (9kcals/gram) Insulates the body Protects organs Saturated fats: Fats that are solid at room temperature. Unsaturated fats: Fats that are liquid at room temperature. Cholesterol: Fatlike substance made by the body and found in animal products/by-products gy

Proteins Help build new cells and repair existing ones. Made up of a chain of molecules called amino acids. Essential Amino Acids: The body cannot make these and we can get them through foods we eat. Non Essential Amino Acids: Are made by the body.

PROTEINS Complete proteins: come from animal proteins and contain all the essential amino acids. Incomplete proteins: come from plant proteins and do not contain all the essential amino acids. RDA: 10-15% of total caloric intake Gives energy: 4 kcals per gram

Vitamins Maintain health and allow growth Fat soluble: excess amounts are stored in fat A- keeps eyes and skin healthy D- promotes absorption of calcium E- protects cell membranes K- aids in blood clotting

Vitamins Water soluble: excess amounts are excreted in the urine. B1 =thiamine B2 = riboflavin B3 = niacin B5 = pantothenic acid B6 = pyridoxine B12 = cobalamin Folate = folic acid Biotin C = ascorbic acid

Minerals Class of nutrients that are chemical elements that are needed for certain processes, such as enzyme activity and bone formation, Calcium Iron Potassium Sodium zinc

Water Regulates body temperature Keeps body processes running effectively 2.5 quarts per day= 8 glasses per day “eat your water” You can only live about 3 days without water.