Essential Nutrients

Nutrition & Nutrients Nutrition is the Study of Food & How the Body Uses it Nutrients are substances found in food that are necessary to maintain life! –Gives us Energy –Forms, Repairs & Regulates Body Tissues –Regulate All Body Processes You MUST Eat a Balanced Diet to be Healthy!!!

Essential Nutrients Carbohydrates Protein Fats Vitamins Minerals Water Fiber is the Most Essential Non-Nutrient!! You MUST Eat a Balanced Diet with the Right Amounts of Each Nutrients in Order to be Healthy!!!!

Carbohydrates Our Bodies Main Source of Energy Sugars, Starches & Fiber % of Total Daily Calories 4 k/cal per Gram Simple VS Complex

Simple Carbohydrates AKA…. Simple Sugars….. The Simplest Form of Carbs!! All Fruit, Most Vegetables (NO Potatoes or Corn), Candy, Soda, Table Sugar, Dairy Products ( Milk, Yogurt & Ice Cream ), Sugary Candy (Skittles, Dots, Tootsie Rolls…), Sugary Cereals (Corn Pops, Fruit Loops)

Complex Carbohydrates AKA… Starches Foods contain Starch, Glycogen & Fiber Starchy Vegetables (Potatoes & Corn), Legumes (Dry Beans & Dry Peas), Whole Grain Products such as Corn or Flour Tortillas, Potato Chips, Bread, Cereal (healthy), Pasta, Rice Come only from Plant Sources!!!

Differentiating Between the 2

Fiber Most Essential Non-Nutrient Helps Push Food through our Digestive System Contains a minimal amount of energy & can NOT be digested Fruits, Vegetables, Whole Grains & Beans “the Browner the Better!” Come only from Plant Sources!!!

Essential Nutrients

Protein Builds & Repairs Cells of Muscles, Skin, Hair & Nails Forms Hormones, Antibodies & Enzymes % of Total Daily Calories 4 k/cal per Gram Eat Too Much & it is Stored as Fat Complete vs Incomplete

Complete Protein Contains All 9 Essential Amino Acids Contains Cholesterol Chicken, Turkey, Pork, Beef, Seafood, Emu, Ostrich, Venison, Antelope, Sausage, Cheese, Dairy…. Come Only From Animal Products

InComplete Protein Lacks 1 or more of the 9 Essential Amino Acids 3 Categories: –Nuts & Seeds – Pumpkin seeds,, sunflower seeds, walnut, almonds, etc.… –Grains – Whole wheat bread, rice, corn products, pasta… –Legumes – Tofu, dry beans, soy products, peanut butter… Come Only From Plant Products

Completing Incomplete Proteins Come Only From Plant Products You MUST combine 2 foods from different categories of incomplete proteins in 1 meal to be considered complete!! (Nuts and Seeds, Legumes & Grains) Peanut butter & Bread Rice & Beans Tofu & Rice

Essential Nutrients Day 3

Fats Main Form of Energy Storage Cushion Organs Maintains Body Temperature Makes Hormones Helps you Feel Full after you Eat Coats Nerves & Membranes Adds Taste & Texture to Food Eating Too Many Can Lead to Obesity  Saturated vs Unsaturated

Saturated Fat Contain Saturated Fatty Acids Are Solid at Room Temperature Comes only from Animal Products with the exception of Coconut & Palm Oil Saturated vs Unsaturated

UnSaturated Fat Contain UnSaturated Fatty Acids Are Liquid at Room Temperature Comes only from Plant Products (Excludes Coconut & Palm Oil) Saturated vs Unsaturated

Trans Fat Created when liquid vegetable oil is hydrogenated This means the food manufacturers add hydrogen atoms to the liquid oil which makes the oil solid and more useable Food labels - “partially hydrogenated vegetable oil” or “vegetable shortening

MORE of the “UGLY” FATS Trans fats raise your blood cholesterol levels Trans fats can be found in such foods as - margarine, shortening, crackers, candy bars, boxed cakes, TV dinners, deep-fried french fries