Facts About The 6 Nutrients By: Sara, Phillip, and Blake

Carbohydrates Bodies Main Source of Energy

2 Types Complex Carbs Breaks down and takes longer but supplies more energy. Simple Carbs Are refined sugars

2 Types of Fiber Soluble Dissolves in water Insoluble Absorbs water

3 Types of Sugar Fructose- Fruits- is the healthiest form of sugar Maltose- Grains– Celiac Lactose- Dairy-Lactose Intolerant Sucrose- General Sugars- Diabetics

Food Sources for Carbohydrates Grains- breads, rice, noodles etc. Meats & Poultry- Steak, fish etc. Fruits- Apple, cantaloupe, oranges etc. Vegetables- peas, corn etc. Dairy- Cheese, yogurt, milk etc.

Proteins Helps build, repair, and maintain body tissues also a source of energy

2 Types of Protein Complete Supplies all 9 amino acids- (poultry, fish, eggs, dairy, soy) Incomplete Lacking 1 one more amino acids- (vegetarians)

Dietary Recommendation Nutritionists recommend that no more than a third of your protein come from animal sources which are higher in fat than vegetable sources of protein.

Food Sources for Protein Meat- steaks, Poultry- turkey, chicken Fish Eggs Dairy Products- cottage cheese, cheese, yogurt Soy- soy milk, soy patty, soy beans

Fats Concentrated source of energy People need fats in moderate amounts to perform important functions in body including transporting nutrients. Lipids is the correct terminology for fats

2 Types of Cholesterol LDL- (Low-Density Lipoproteins)- chemical that takes cholesterol from liver to where ever it is needed in body. Can cause heart disease or strokes HDL- (High-Density Lipoproteins)- chemical that picks up excess cholesterol and takes it back to liver. Good cholesterol

3 Types of Fats Saturated- Fatty acids that raise level of LDL in blood stream Polyunsaturated- Fatty acids that seem to lower cholesterol levels Monounsaturated- fatty acids that appear to lower LDL cholesterol levels and may also help raise HDL levels

Hydrogenation Is a process in which missing hydrogen atoms are added to an unsaturated fat to make t a type of fatty acids called trans fatty acid. Gains properties of saturated fats (unhealthy)

6 Healthy Choices Butter rather than margarine Olives, olive oil Avocados Peanuts, peanut oil Canola oil

Vitamins Are chemicals that regulate many vital body processes and aid other nutrients in during their job. Water soluble- vitamins that dissolve in water and thus pass through blood stream easier

Water Soluble vitamins that dissolve in water and thus pass through blood stream easier Thiamin (vitamin B) Riboflavin (vitamin B2) Niacin (vitamin B3) Vitamin B6 Folate (Folacin, Folin acid) Vitamin B12 Pantothenic acid Biotin Vitamin C (Ascorbic acid)

Fat Soluble vitamins that are absorbed and transported by fats Vitamin A Vitamin D Vitamin E Vitamin K

Antioxidants Substance that protect body cells and immune system from harmful chemicals in the air, certain chemicals and tobacco smoke.

Illustrations of vitamin

Minerals Like vitamins minerals are vital for good health. Most minerals become a part of your body such as teeth and bones other minerals are used to make substances that your body needs.

Major Minerals Calcium- helps build bones and maintain bone strength, Helps prevent osteoporosis, Helps regulate blood clotting, nerve activity and other body processes, needed for muscle contraction, including the heart like milk Phosphorus-Works with calcium to build strong bones and teeth, helps release energy from carb, fats and proteins like eggs

Major Minerals Cont. Magnesium- helps build bones and make proteins, helps nerve and muscles work normally like nuts and seeds Potassium- Helps maintain the fluid balance in your body, helps maintain the heart beat, helps with muscle and nerve action, and helps maintain normal body processes like dairy products

Major Minerals Cont. Iron- helps carry oxygen in the blood, helps your cells use oxygen like Dried fruits Iodine- Responsible for your body’s use of energy like Saltwater fish

Water Its often called the “Forgotten Nutrient” The body’s is made up of 50-60% of water Lettuce, Watermelon, Grapefruit, and yogurt. If u do activity’s or are in extreme heat also if you are obese then you will need more water.