Nutrition: The Nutrients Chapter 7 Nutrition: The Nutrients

6 Dietary Guidelines Eat a variety of foods Balance the food you eat WITH physical activity (to maintain or improve your body composition) Choose a diet (what you eat) with plenty of grain products, vegetables and fruits Choose a diet low in saturated fat and cholesterol Choose a diet moderate in sugars (low in sugars) Choose a diet moderate in salt and sodium

The 6 Nutrients: Carbohydrates Fat Protein Vitamins Minerals Water! Nutrients Def: compounds in food that the body requires for proper growth, maintenance and functioning The 6 Nutrients: Carbohydrates Fat Protein Vitamins Minerals Water!

Energy (calories) comes from only 3 of the 6 nutrients!… Carbohydrates- 4 calories per gram Fats- 9 calories per gram Proteins- 4 calories per gram ***Vitamins, Minerals and Water are ESSENTIAL (you must have them to live), but provide no energy as calories

Carbohydrates They supply the body with glucose, which is a main fuel for the body. Examples: grains, breads, cereals, pasta, potatoes, beans 60% of your intake (what you eat)should be carbohydrates!

Carbohydrates continued… There are three forms of carbohydrates… 1. Starch: (found in grains and vegetables) Provides glucose in a form the body uses best. The brain needs glucose to perform Breakfast is key!- healthy cereal, whole-grain toast… 2. Fiber (found in fruits, whole grains, veggies…) * this does NOT provide energy * helps maintain health of digestive system *fiber binds to cholesterol! (reduces risk of heart disease)

Carbohydrates continued… 3. Sugars *these are converted into glucose * beneficial when consumed in fruits or milk… not sweets (empty calories) *Empty calories: foods that contribute calories but too little of the nutrients. Examples: soda, candy…

Fats Provides energy in the form of fatty acids The body can store unlimited amounts of fat!  Fat has two forms (saturated and unsaturated) Saturated Fat (unhealthy fat) Mainly comes from animal sources Examples: meats (bacon, sausage, hamburger…), butter, cream, cheeses, sour cream… These are solid at room temp. You should avoid these types!

Unsaturated Fat (healthy fat  ) Mainly comes from plant sources Examples: olive oil, corn oil, canola oil, nuts, seeds, peanut butter, soy products… These are liquid at room temp These are the “better” fats Choose these more that saturated fat!

Fats continued… Cholesterol HDL (good) LDL (bad) High cholesterol leads to heart disease *30% of your diet should come from fats (more unsaturated than saturated)

Protein Provides energy in the form of amino acids Essential Amino Acids:need to be obtained every day (your body does not produce these!) Most Americans consume too much protein… think about the focus of a meal… 10% of your diet should come from proteins Meats,fish, poultry, eggs, cheese, milk

Vitamins Too little or too much can be harmful! Vitamins provide no calories (energy) Vitamins can make you feel good and provide more energy during the day Very important to fight off diseases, illnesses and other harmful cells! Fight off Free Radicals (bad cells) There is two types of vitamins: (page 188) Fat-soluble vitamins: dissolves in fat (vitamin a, d, e, k & beta-carotene)… do not need everyday Water- soluble vitamins: dissolves in water (vitamin c, B6, B12, thiamin, folate…)

Minerals Necessary for proper body functioning Examples: Calcium, Iron, Sodium, Chloride and Potassium Sodium, Chloride and Potassium are all called Electrolytes (dissolved minerals that carry electrical charges to help maintain proper balance of fluids in body) Calcium is the most abundant mineral in the body You can get enough if you eat a balanced diet!

Water 60% of your body weight is water Water is the most VITAL nutrient!- you can live only a few DAYS without water It carries materials in the body such as oxygen, nutrients, wastes You need 6-8 glasses a day, or 64oz.!

Water Facts…. 75% of Americans are dehydrated Dehydration is often mistaken for hunger Lack of water is the #1 reason for daytime fatigue Dehydration can cause fuzzy short-term memory, trouble with basic math, difficulty focusing