Nutrition and You

There are 6 Classes of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water

Carbohydrates Carbohydrates are our main source of energy.

Building blocks of proteins 11 are produced by the body Amino Acids Building blocks of proteins There are 22 amino acids. 11 are produced by the body 9 must be obtained through the foods that we eat (Essential Amino Acids)

Protein Supplies our body with energy. Needed for growth, repair and maintenance.

Complete Proteins Contain ALL 9 essential amino acids. Are found in meats & dairy products.

Incomplete Proteins Proteins missing 1 or more of the 9 essential amino acids. Are found in plant foods.

Fat: The good & The Bad Transports and absorbs vitamins Regulates hormones Takes longer to digest BUT in excess Can be stored as adipose tissue Are linked to negative health related diseases and conditions

3 Types of Fats Saturated Fats Trans Fats Unsaturated Fats Come mainly from animal fats (meats, cheeses, whole milk, & ice cream) & are solid at room temperature. Trans Fats Fats that are processed from a liquid into a solid (partially hydrogenated) Unsaturated Fats Come mainly from plants and are liquid at room temperature (corn oil, vegetable oil, olive oil, etc.)

Cholesterol Trans-fat and Saturated fat contain cholesterol, a fat-like substance. The body utilizes some cholesterol. The body can produce all of the cholesterol it needs. Excess cholesterol can build up on artery walls.

Low Density Lipoprotein (LDL) Is a compound that carries cholesterol from the liver to various locations throughout the body. When there is too much cholesterol circulating, a person’s health can be at risk.

High Density Lipoprotein (HDL) Compound picks up the excess cholesterol and returns it to the liver. Known as the “Good Cholesterol.”

Micronutrients Vitamins and Minerals are considered micronutrients because they are needed in small amounts. Micronutrients do NOT supply energy but help the body convert & release energy.

A, D, E, K Vitamins Fat-Soluble vitamins can be stored in the body. Water-Soluble vitamins can not be stored and therefore must be replaced through eating nutritious foods. A, D, E, K

Minerals Are needed for: Forming bones and teeth Regulating certain body processes Examples: calcium, phosphorous, magnesium, & iron

Antioxidants Protect the immune system & the body’s cells from damage.

Water The body is made up of approximately 65 % water. Is responsible for: Regulating temperature Transporting nutrients Digestion Removing waste

Dietary Supplements A non-food way of obtaining vitamins and minerals. Appeal to those with special dietary needs. Example: Pregnant women, vegetarians, or those who consume a poor diet Are not intended to replace healthy eating.