NUTRITION: Nutrients That Promote Energy Ms. Mai Lawndale High School

Nutrition Nutrition is the process in which our body takes in and uses food Nutrients are foods that promote good nutrition There are 6 types of nutrients: carbohydrates, fat, protein, vitamins, minerals, and water

Energy Nutrients Carbohydrates, fat, and protein provide energy to perform daily tasks Calorie is a measurement of the energy that you release when you use up carbohydrates, fat, and protein

1. Carbohydrates Sugar and starches are carbohydrates found in food to supply the body ’ s main source of energy Carbohydrates should be 60% of your daily caloric intake There are two types of carbohydrates; simple and complex carbohydrates

Simple Carbohydrates Simple carbohydrates are sugars that are easy for the body to process For example … Fructose and Glucose (fruits and veggies) Lactose (milk) Sucrose (sugar cane and sugar beets)

Types of Sugars Sucrose (table sugar) is the most common form of sugar Glucose is the most important types of sugar because it goes into the bloodstream to provide energy Other sugars are converted to glucose in the body so that they can also be used The sugar that is not used is converted to glycogen (starch stored in the muscle, liver, or as body fat)

Complex Carbohydrates Lots of glucose bonded together make up complex carbohydrates In order for complex carbohydrates to be digested, it must be broken down Therefore, complex carbohydrates provide energy over a long period of time Examples: bread, cereal, pasta, potato

Dietary Fiber Another form of complex carbohydrates derived from non-digestible parts of plants are called dietary fiber Insoluble dietary fibers absorbs water (whole grain, seeds of fruits and veggies) Soluble dietary fibers combine with water to remove waste from our body (oat bran, barley, beans, apples, carrots)

Various Forms of Sugar Form of SugarFood It Is Found In Brown SugarCrystals of molasses syrup Powdered SugarFinely ground sucrose Corn SyrupLiquid made from cornstarch DextroseGlucose or glucose and water High Fructose CSSyrup make from cornstarch HoneyMixture of fructose, glucose, and water MaltoseFormed in the breakdown of starch Maple SugarSap of sugar maple trees MolassesResidue from processing sugarcanes Raw Sugar Residue from evaporating sugarcane juice

2. Fat (Lipid) Fat is the most concentrated form of energy You only need small daily intakes because it provides twice the energy of carbohydrates Fats are digested slower because it does not dissolve so it makes you feel full Fat should be 25-30% of our daily caloric intake, but in the US it is about 40%

%Fat in Common Foods FOOD% of Calories from Fat Cheese Pizza25% Cakes30% Cookies40% French Fries48% Donuts50% Hamburgers65% Eggs70% Avocado90% Butter100% Salad/Cooking Oil 100%

2 Types of Fat Saturated Fat – solid at room temperature and leads to heart disease and obesity (butter, shortening, animal fat, cookies, pastries, whipped toppings) Unsaturated Fat – liquid at room temperature (olive oil, fish oil, vegetable oil)

Cholesterol Cholesterol is a waxy-fat like substance produced by the liver in your body Cholesterol can also be found in any foods from animals High cholesterol leads to heart and artery disease because it reduces blood flow

2 Types of Cholesterol LDL – “ bad ” cholesterol that deposits fat on the walls of blood vessels HDL – “ good ” cholesterol from cells which converts back to liver and intestines to be excreted Low fat diets can lower LDL while exercise can raise HDL

3. Protein Protein is found in every cell like the muscle, skin, and organs Our bodies need protein to build and repair body tissues Lots of amino acids bond together to make protein

Essential Amino Acids There are a total of 20 different types of amino acids 9 amino acids found in foods are essential to our bodies The other 11 amino acids are produced in our bodies

Complete versus Incomplete Protein Complete protein contains all essential amino acids (poultry, eggs, fish, milk) Incomplete protein lacks a few of the 9 essential amino acids (vegetables, grains, peas, beans, peanuts)

Protein Requirement Our bodies need all 9 essential amino acids in balanced amounts Too little or too much will limit our body ’ s productivity Eating a complete protein foods, or a variety of incomplete protein foods can helps us get our daily protein needs

Protein Needs If you eat too much protein, your body will break it down and store it as fat If you eat too little protein, your body will use its own protein (muscle and organs) therefore weakening your body EAT ALL FOODS IN MODERATION!!!

Strategies for Low Fat Diets Bake and steam foods Eat more poultry and fish Take skin off of poultry Use nonfat or low-fat dairy products Use herbs, spices, and lemon juice to season foods instead of butter and cream Use margarine and oils instead of butter