S IX N UTRIENTS LGHS Nutrition and Food Science Unit 1: Food for Life Revised August 2015

W ORDS TO K NOW ! NUTRITION - is the science that studies how body makes use of food. DIET - is everything you eat and drink. NUTRIENTS - are the substances in food.

E SSENTIAL N UTRIENT a nutrient required for normal body functioning that either cannot be synthesized by the body at all, or cannot be synthesized in amounts adequate for good health (e.g. niacin, choline), and thus must be obtained from a dietary sourcenutrientniacincholinedietary

T HE P ROCESS OF S ATISFYING H UNGER 1. You need energy 2. You feel hungry 3. You eat to get rid of hunger 4. You feel satisfied 5. You need more energy 6. The cycle repeats again

W HAT F OOD D OES FOR Y OU ? It provides energy for daily activity It gives you raw material Eating is an enjoyable activity

S IX N UTRIENTS Carbohydrates Protein Fat Minerals Vitamins Water

C ARBOHYDRATES Carbohydrates are the primary source of energy. Sources of Carbohydrates: - Whole wheat breads - Rice - Pasta - Potatoes

T YPES OF C ARBOHYDRATES Simple Carbohydrates - Glucose, fructose, dextrose and sucrose are carbohydrates in their simplest form, sugars. Found naturally in fruits, milk and vegetable like peas. Refined sugars that come from sugar beets and sugarcane are used in processed foods, sweeteners and as table sugar.

T YPES OF C ARBOHYDRATES CONT. Starches – more complex carbohydrates Found in rice, potatoes, vegetables, breads and cereals. Essential to your health and very important in your diet because they provide needed nutrients.

T YPES OF C ARBOHYDRATES C ONT. Fiber – complex carbohydrates that form the tough cell walls in plant cells. Humans can’t digest fiber but it’s important to our diet because it helps keep food moving through the digestive tract. Helps the intestines in good working order. Found in… All plants supply some fiber Whole grains Fruit Vegetables

G LYCOGEN Glycogen is what the one pound of carbohydrates that is stored in the liver is called. Used when the body needs quick energy. All other excess carbohydrates are converted to fat and stored as fatty tissue.

P ROTEIN o Protein is essential for body growth and repair of body cells. o Every tissue is made of some form of protein. o Enzymes, antibodies and hormones are all proteins. o Without a regular supply of new protein we couldn’t grow new cells, our wounds wouldn’t heal and our worn-out cell wouldn’t be replaced.

P ROTEIN CONT. o If the body doesn’t get enough calories from carbohydrates and fats then protein can be used for an energy source. o Excess protein is changed to fat and stored in the body. Sources of Protein: - Meat, Eggs, Fish, Nuts, Beans, Poultry, Dairy Products and some grains, nuts, seeds, and legumes.

F ATS o Fats are the nutrient that supplies the MOST energy. More than twice as much as carbohydrates. o They carry four important vitamins A, D, E and K. o They supply some fatty acids that are absolutely necessary for good health.

FATS o Fat stored in body helps to insulate, cushion and protect us. Sources of Fat: Butter, Oils, Salad Dressings, Cheese, Eggs, Meat, Whole Milk, Ice cream, Poultry, Fish, Nuts, seeds, Avocados, Olives, sauces, bakery foods, fried foods and even some candies contain fat.

V ITAMINS o Vitamins help regulate body functions. o 1913 vitamins were discovered and the following were identified as the major vitamins. o A, B (8 different B vitamins), C, D, D and K. others such as niacin don’t have names.

V ITAMINS Vitamins are in foods in small amounts but without the small amounts our cells couldn’t do their jobs. Vitamins help to form material that holds cells together, for helping bones and teeth to use calcium, for helping the body use energy, and for many other critical life- support activities.

M INERALS o Minerals are very diverse and have tasks like building strong bones or maintaining the right amount water in cells. o Major Minerals Needed: Calcium, magnesium, phosphorous, sodium, chlorine and potassium. o Other minerals are needed in small amounts they are called trace minerals o Iron, iodine, fluoride and zinc

W ATER o Most important nutrient. o Carries nutrients to cells and takes waste away. o Makes up two-thirds of the body. o It is part of every cell.

W ATER o Helps to regulate the bodies temperature. o Every food has some water in it. o Humans can live several weeks without food but only a few days without water.

M ACRONUTRIENTS nutrients that provide calories or energy. Macro means big so these are nutrients needed in large amounts. Three macronutrients required by humans: Carbohydrates (sugar) lipids (fats) Proteins Macronutrients provides energy in the form of calories.

M ICRONUTRIENTS Dietary components( vitamins and minerals ) only required by the body in small amounts. Vital to development, disease prevention, and wellbeing. Micronutrients are not produced in the body and must be come from the diet

B IOAVAILABILITY The proportion of a nutrient that is absorbed from the diet and used for normal body functions. Bioavailability of macronutrients is usually very high, more than 90%. (Carbohydrates, proteins and fat) Micronutrients (vitamins, minerals and bioactive phytochemicals ((flavonoids, cartenoids) can vary widely in the extent they are absorbed.