LESSON 2 NUTRIENTS Ch. 10: Nutrition UPDATE YOUR MEAL LOG Meal Log’s are due tomorrow Bring your devices to my class tomorrow

Your Body uses Nutrients in Many Ways As an energy source To heal, build, and repair tissue To sustain Growth Transport oxygen to cells Regulate body functions

Six Types of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water PROVIDE ENERGY

Carbohydrates Starches and sugars found in foods MAIN SOURCE OF ENERGY % of your daily calories THREE TYPES OF CARBS  Simple  Complex  Fiber

Carbohydrates Simple  Sugars- Fructose, found in fruits and lactose found in milk.  Fruits  Dairy  Honey  Maple syrup  Processed foods: cereals, bread and bakery

Carbohydrates Complex  Starches: LONG chains of sugars linked together  Grains  Bread  Pasta  Beans  Root vegetables

Carbohydrates Fiber  Tough complex carb that the body cannot digest  Makes you feel full  Reduced risk of cancer, heart disease, and Type II Diabetes  20-35% of fiber per day- 26grams for girls. 38 for Boys FRUITS VEGETABLES WHOLE GRAINS SEEDS NUTS

Proteins Nutrients the body uses to build and maintain cells and tissues  Made up of chemicals called amino acids  Basic building material of all your body cells  Muscles, bones, skin, and internal organs

Proteins % of your daily calories should come from Protein  Boys: 52 grams  Girls: 46 grams  Protein helps you grow during your childhood and adolescence

FATS % of your daily calories Three types of fat:  Unsaturated  Saturated  Trans Fat

Fats Fats provide a concentrated form of energy Essential in Brain development, blood clotting, and controlling inflammation Also maintains healthy skin and hair

Unsaturated GOOD FAT  Vegetable oils  Nuts  Seeds  Lowers the risk heart disease

Saturated In moderation  Animal based foods  Meat and Dairy products  Consuming too many saturated fats can INCREASE your risk of heart disease

Trans FAT BAD FAT- STAY AWAY  Formed by Hydrogenation- causes Vegetable oil to harden  Stick Margarine  Snack Foods  Packaged baked goods  Cookies  Crackers  RAISES YOUR TOTAL BLOOD CHOLESTROL  Cholesterol- a waxy, fatlike substance. Can cause buildup in your arteries.