6 classes of Nutrients Unit 4 Nutrition

Supply energy for your body’s functions. Carbohydrates Supply energy for your body’s functions. 45-65 percent of daily intake Complex Long-term energy Potatoes, grains, rice and oats Fiber –aids in digestion Simple Quick burst of energy AKA sugars Naturally found in fruits, veggies, and milk Added to processed foods

Fats 20-35 percent of daily intake Supplies the body with energy, helps form cells, and maintain body temp. 20-35 percent of daily intake Trans Fats Made when hydrogen is added to fat in vegetable oils. Margarine, cookies, fries, processed foods. Unsaturated Fat Most are liquid at room temp. Vegetable oil, nuts, seeds Saturated Fat Most are solid at room temp. Meat, whole milk, butter, ice cream

Cholesterol Found in animal products, but our liver actually makes it, so it is not necessary. Meat, egg yolk, fish and poultry Too much = Plaque build up/heart attack

Protein 10 to 35 percent of your daily intake Serves as an energy source and helps with growth and repair of body tissue. 10 to 35 percent of your daily intake Amino Acids: There are 20 amino acids, 11 of those are made by your body which means your diet must supply the remaining 9. Complete Proteins: Contain all 9 essential amino acids. Good Sources: Animal sources, such as meats and fish. Incomplete Proteins: Lacks 1 or more essential amino acids. Good Sources: Plant proteins, such as bean and rice.

Proteins for Vegetarians Vegetarians are people who do not eat meat or some animal products. In order for vegetarians to get all amino acids they must combine those plant proteins to create the complete protein. An example would be to combine rice and beans. Both are incomplete proteins, but when put together they provide all 9 essential amino acids.

Vitamins Fat Soluble Water Soluble Stored by the body They are nutrients that are made by living things, that assist many chemical reactions in the body. Fat Soluble Stored by the body Vitamins A, D, E, and K Good Sources: Carrots, dairy, liver, oils, leafy greens, the sun, and potatoes. Water Soluble Can not be stored by the body. Vitamins B6, B12, C, and Folate. Good Sources: Meats, greens, dairy, potatoes, melons, and citrus fruits.

Minerals 7 Significant Minerals Nutrients that occur naturally in rocks and soil. Help regulate bodily functions. 7 Significant Minerals Calcium, Magnesium, Phosphorus, Sodium, Potassium, Chlorine, Sulfur, and Iron. Good Sources: Dairy, leafy greens, meat, table salt, fruits, veggies, nuts, beans, shellfish, and dried fruits.

Water Female (ages 14-18 years) need ten 8oz cups of water a day. Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in a water solution Preventing Dehydration: A serious reduction in the body’s water content. Symptoms include weakness, rapid breathing, and a weak heartbeat. You can lose 4 cups of water during every hour of heavy exercise. Female (ages 14-18 years) need ten 8oz cups of water a day. A total of 80oz Male (ages 14-18) need fourteen 8oz cups of water a day. A total of 112oz