Nutrients

Nutrients: substances that the body needs to regulate bodily functions, promote growth, repair, body tissues, and obtain energy. (6 classifications) Nutrition: the process by which the body takes in and uses these nutrients. Define…

6 Essential Carbohydrates Energy Fats Energy Proteins Energy/Muscle Water Body Functions Minerals Body Functions Vitamins Body Functions

Classification of Nutrients 4 calories/gm 1. Carbohydrates 50-60% Simple & Complex 9 calories/gm 2. Fats less than 30% Saturated & Unsaturated 4 calories/gm 3. Protein 10-15 Complete & Incomplete No Calories 4. Water eight – 8oz. glasses Non-fuel 5. Minerals Substances 6. Vitamins Water & Fat Soluble (ADEK) Provides energy for muscle activity and body heat Build, repair, and maintain body tissue Control and Regulate Body Functions

Key Terms Protein*Complete Protein*Incomplete Animal sources, meats, fish, and so forth. Contains all 9 essential amino acids. Marsmus, Kwashiokor are some deficiency diseases that could occur. The body eats away at the muscle tissues. Plant sources like grains and legumes. These can be combined to provide the 9 essential amino acids. (ex: black beans, and rice)

Carbohydrates Simple Complex Also known as sugars. They occur naturally in fruits, vegetables, and milk. They are added to manufactured foods, such as cookies, candies, etc. Glucose is how the body coverts it and then eventually stored as fat. Diabetes too much… Are made up of long chains of sugars. Starches are a main source found in potatoes, and grains. Fiber: is needed from these starch foods. Passes through your body sweeping out bacteria. (oats, bran, beans, & seeds)

Fats Saturated Unsaturated Fats Are solid at room temperature. Mostly are from animal sources. Cholesterol: waxy substance found in your body and in other animal sources. Trans Fats: manufactures add hydrogen to fat molecules in vegetable oils . Found in margarine, chips, and commercially baked products. Heart Disease Monosaturated: has one molecule.. Vegetables, like avocados, etc. Polyunsaturated: Has two molecules. safflower, corn and soybeans

Vitamins Fat Soluble Functions A: Foods liver;eggs;cheese, yellow, orange, and dark vegetables & fruit. D: Foods Milk, eggs, liver, & exposure to sunlight. E: Foods Oils, wheat germ, whole grains, green leafy vegetables. K: Foods Green leafy vegetables, potatoes, & liver. Maintains healthy skin, bones, teeth, aids in vision. Maintains bones & teeth and helps in use of phosphorus. Aids in maintenance of red blood cells, vitamin A and fats. Aids in blood clotting

Water Soluble Vitamin & Sources Main Functions Aids Nervous system B1: Whole grain foods, legumes. B2:(Riboflavin) milk;eggs; meat; whole grains. B3:(Niacin) Chicken, fish, green leafy vegetables. B6: (Pyridoxine) fish; poultry;cheese B12: meat; fish; milk & cheese. Pantothenic acid: grains Folate: Green leafy vegetables, legumes. Biotin: Peas, bananas, melons C:(ascorbic acid) Citrus fruits, tomatoes, potatoes, green vegetables. Aids Nervous system Aids in metabolism of Carbs, proteins, and fats. Aids in metabolism. Same Nervous system & red blood cells. Metabolism Bone, teeth, and skin. Aids in resistance to infection .

Minerals Mineral & Source Main Functions Calcium: milk & milk products. Phosphorus: legumes & milk products. Magnesium: Leafy green veggies; whole-grain foods. Sodium: Salt, soy sauce. Chlorine: Salt, soy sauce. Potassium: Veggies, fruit, meats. Sulfur: Milk, legumes, nuts. Maintains bone & teeth& blood clotting. Same above. Muscle contraction, bones & protien. Water balance Same Water balance & aids in nervous system/heart. Forms part in amino acids & B vitamins.

Trace Minerals Iodine: Seafood; salt Selenium: Seafood's; organ meats. Iron: red Meats; legumes, green veggies, dried fruit. Zinc: Meats; poultry; milk Fluorine: Fish; fluoridated water. Assists Thyroid Hormone Breaks down harmful substances Part of red blood cells. Body processes. Helps form strong teeth & bones.

Dietary Guidelines Aim for Fitness Build a Healthy Base. 1. Aim for a healthy weight. 2. Be physically active each day. Build a Healthy Base. 1.Let the Pyramid guide your food choices. 2. Choose a variety of grains daily, especially whole grains. 3.Choose a variety of fruits and vegetables daily. 4. Keep food safe to eat.

Choose Sensibly 1. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. 2. Choose beverages and foods to moderate your intake of sugars. 3. Choose and prepare foods with less salt. 4. If you drink alcoholic beverages, do so in moderation.