6 Basic Nutrients

Nutrients SUBSTANCES THAT THE BODY NEEDS TO REGULATE BODILY FUNCTIONS, PROMOTE GROWTH, REPAIR BODILY TISSUES, AND OBTAIN ENERGY

CARBOHYDRATES Chemical substances that are a source of energy for your body 2 main types: Complex Carbohydrates, found in plant sources and consist of fibers and starch Starch provides the energy for the body to live, think and communicate Fiber is not digestible by humans but it is very important in regulating & maintaining the health of the digestive tract Body needs 25g of fiber every day

Simple Carbohydrates Found in natural sugars like fruits, honey, milk, and sugarcane All sugars are converted into glucose for use in the body It is better to eat natural simple sugars than refined sugars such as soda or candy. With natural sugars you also get fibers, vitamins and minerals. With refined sugar you get a bunch of empty calories

PROTEINS Responsible for growth and development for your body Proteins are the bodies machinery, they do the cells work and are not a source of energy for the body Proteins are made up building blocks called amino acids 22 different amino acids form the proteins in your body ( 14 made by your body)(8 must be in foods you eat)

8 essential Amino Acids Complete Proteins- contain all 8, come from animal origin Incomplete- lack 1 or more, come from vegetable origin Complementary- are combined to provide all 8 essential amino acids

FATS Fat is the major source of fuel for your body Your body has small stores of carbohydrates and proteins to spare, but large amounts of fat which can be used as fuel Fat is stored under your skin, and pads in your abdomen and chest It also provides insulation from changes in temperature and cushions the body and protects it from bruises and breaks

Types of Fat Saturated- comes from food of animal origin and are usually solid at room temperature: steak pork, ham, dairy products, cheese, butter Cholesterol is another type of fat which is naturally found in the body. It is essential for health of each cell, BUT too muchbuild up is linked to heart disease

Unsaturated- comes from foods of vegetable, nut or seed origin, and are usually, liquid at room temperature: olive oil, corn oil, peanut oil. They are also found in animals that swim or fly: fish, chicken, duck, turkey When making choices about what types of fat to eat, it is better to choose unsaturated fats and to consume then in reasonable quantities

Vitamins Chemical Regulators found in food Fat-Soluble- (A,D,E,&K)can be dissolved easily, but can’t be stored in the body- you must consume the necessary amounts of these everyday, excess is secreted in your urine Water Soluble- (C &B)dissolve in H20. Important to eat these every day!

Minerals Nutrients not manufactured by living things. Founds in rocks and soil

Water Most important nutrient to the body Regulates all body functions and carries materials from place to place in the body 65% of the body is H20 Water helps regulate body temperature Homeostasis is the process of maintaining a steady state in your body You lose up to 6-8 cups of water a day in urine, sweat and exhaling You should have 8 8oz. Glasses of H20 every day

Dietary Guidelines for Americans 3 Major Goals: Balance calories with physical activity to manage weight Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains

Dietary Guidelines