The Role of Nutrients in the Body

What Is Nutrition? The study of how your body uses the food that you eat.

What is a Nutrient? Chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, and regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.

Six Classes of Nutrients Carbohydrates Fats Protein Vitamins Minerals Water

Nutrients that have Calories Proteins: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Fats: 1 gram = 9 calories

Carbohydrates 3 Types Simple - Named due to their simple chemical structure. Made up of six kinds of Sugars Glucose, Sucrose, Maltose, Fructose, Galactose, Lactose Complex - More complicated chemical structure. Starches Simple Carbs include 6 types of sugars. Glucose- carried in the bloodstream for energy use throughout the body. Referred to as “blood sugar” Fructose – referred to as “fruit sugar” as it is found in fruits Sweetest of all sugars. Galactose – is found attached to glucose to from the sugar in milk. Sucrose – ordinary table sugar Lactose – found in milk Maltose – found in grains

Types of Carbohydrates Continued Fiber Two Types Soluble Insoluble Need 20-35 grams of fiber a day

Soluble Dissolves in water Increases thickness of stomach contents May reduce blood cholesterol levels Found in fruits, vegetables, lentils, and oat products Need 20-35 grams/day for adults During growth yrs. Add 5 yrs to your age

Insoluble Does not dissolve in water Helps food move through the large intestine at a normal rate Found mostly in fruit/vegetable skins and whole wheat/wheat bran products Fiber is no a nutrient because it is not digested or absorbed by the body. In the small intestine fiber attracts water which increases bulk The soft bulky mixture of fiber and water help move food through the intestines. Low fiber diets do not attract water. W/out presence of fiber in small intestine, digested food becomes solid, hard, or stale. Constipation can occur. Largest contributors of fiber to our diet are whole grains, vegetables & fruits.

Functions of Carbohydrates in the body Best source of energy. Helps the body to digest fats. Allows the body to use protein for growth and maintenance instead of energy.

Sources Grains – Bread, cereal, pasta, rice Vegetables – corn, potatoes, dry beans and peas Fruits – simple sugars

FATS Types Saturated – Solid at room temperature Unsaturated – Liquid at room temperature Hydrogenation adds hydrogen atoms to unsaturated fatty acids to make them solids. Shortening and stick margarine are examples. This creates trans fats that industry is trying to do away with because they are so bad for you. Saturated fats – have as many hydrogen atoms as they can hold Fatty acids – chemical chains that contain hydrogen, oxygen and carbon atoms. Monounsaturated is missing one hydrogen atom Polyunsaturated fats are missing two or more

Function of Fats in the Body Provide Energy Helps body absorb Vitamins A,D,E,& K Protects vital organs Provides insulation Helps to make you feel full longer Recommended that adults get 20-35% of calories from fat, Teens 25-35%. 67-93 grams for teens.

Sources of Fats Meat Milk Nuts Vegetable oils Junk foods

PROTEIN Chemical compound found in every body cell Made up of Amino Acids 20 are needed by the body 9 are essential Body can’t make them so you must get them from your foods. Those that come from Animal sources are called complete proteins Those that come from plant sources are called incomplete proteins. Complete proteins contain all the essential amino acids Incomplete proteins are missing one or more

Functions in the Body Builds and repairs body tissues. Hair, eyes, skin, muscles and bones are all made of protein Help fight disease because immune system is made of protein.

Sources Meat Poultry Fish Milk Cheese Eggs Dried beans, peas and nuts