Nutrients Ch 5 Lesson 2

Nutrients Describe the functions of the six basic nutrients in maintaining health Demonstrate knowledge of nutrition in a variety of foods Analyze the relationship between good nutrition & disease prevention

Six Basic Nutrients Carbohydrates Proteins Fats Together they’re essential to your overall health & wellness Vitamins Minerals Water

Carbohydrates- the starches & sugars present in foods Simple or complex Recommended 55-60% of daily calories, mainly complex (whole grain products)

Simple Carbs Sugars Fructose Lactose Sucrose- naturally occurs in many plants (sugarcane)

Complex Carbs Starches Found in whole grains, seeds, nuts, legumes & tubers (root veg. potato)

Role of Carbohydrates Your body converts all carbs into glucose (simple sugar, body’s main source of energy) Unused glucose is stored as glycogen; when the body needs it, reconverts into glucose Taking on more carbs than used turns into fat

Fiber An indigestible complex carb found in tough, stringy parts of vegetables, fruits & whole grains Helps remove waste, prevents intestinal problems (constipation) May reduce risk of heart disease Controls diabetes (reducing blood glucose levels) Eat 20-35 g per day

Proteins Help build & maintain body cells & tissue Made up of long chains of amino acids Your body can manufacture all but 9 of the 20 different AA that make up protein 9 = essential AA Classified into two groups…complete & incomplete

Complete Contain adequate amts of all 9 essential AA Animal products

Incomplete Lack one or more of the essential AA (beans + rice = consuming a complete protein) *important to vegans

Role of Protein Build new cells & tissue (major growth periods…infancy, childhood, adolescence, & pregnancy) Replaces damaged or worn out cells Makes enzymes, hormones & antibodies Supply the body w/ energy

Fats Type of lipid-a fatty substance that does not dissolve in water Provide more than twice the energy of carbs or proteins…9 cal per gram Fats should be used sparingly 20-30% of total cal each day Saturated and unsaturated

Saturated Fats (bad) Hold all hydrogen atoms it can Usually solid at room temp Animal fats & tropical oils Contribute to blood cholesterol level (LDL-low-density…lowsy) High intake associated w/ increased risk of HD

Unsaturated (better) Has at least one unsaturated bond Usually liquids at room temp (oils) Associated w/ reduced risk of Heart disease (HDL- high-density)

Role of Fats Source of energy Transport vitamins A, D, E, & K Protects internal organs Regulates body temp Healthy hair & skin Satisfy hunger (longer to digest)

Bacon Cheeseburger Over 60 grams fat Almost as much fat as a female teen should get for an entire day!

Vitamins Compounds that help regulate many vital body process Digestion, absorption, metabolism Classified as water-soluble or fat-soluble

Water-Soluble Can not be stored by the body in significant amounts Need to be replenished B complex & C (Fig 5.1)

Fat-Soluble Can be stored in the body Excess buildup of these can be toxic A, D, E & K (Fig 5.2)

Minerals Substances that the body can not manufacture Needed for forming healthy bones, teeth Regulate many vital process Calcium, phosphorous, etc (Fig 5.3)

Water… H20 Vital to every body function 60% of the body is made up of water Transports nutrients to & carries waste from cells Lubricates joints & mucous membrane Aids in swallowing & ingesting food Maintains normal body temp (perspiration) Drink six-eight 8 oz p/ day