NUTRIENT BASICS

What is Nutrition? Nutrition is a term that describes the health effects of eating foods. It is the science of how the body uses food. Our survival depends on it!

Nutrients  Nutrients are substances in food that are important for survival.  They Include….  Macronutrients  Proteins, Carbohydrates, Fats  Micronutrients  Vitamins, Minerals

Nutrients Nutrients supply us with energy in the form of calories, help us rebuild our cells, and can help prevent health problems and disease. Foods are nutrient dense when they have a lot of nutrients per calorie. Fruits, vegetables, nuts, beans, seeds, whole grains, lean meats “Empty calories” describes foods with very little nutrients per calorie. Processed foods, snack cakes, cookies, chips, sodas

Proteins

Protein Basics Proteins are chains of amino acids that are an important part of the structure, repair, and maintenance of cells. There are 20 different amino acids that combine to make thousands of kinds of protein in your body. Your body can make 11 of these by itself. 9 of the 20 are called essential amino acids because your body cannot make them, meaning they must be supplied by your diet.

Protein in the Body Muscle Development Connective TissueHair Nails Enzymes (heart muscle contraction, nerve messages, digestion, etc) Transporters and Receptors (carry info between cells) AntibodiesHormones Cell Growth and Maintenance

Where Do We Get Protein? Beef Chicken Seafood Eggs Dairy Animal Sources Beans/Legumes Nuts/Seeds Vegetables Whole Grains Soy Plant Sources

Important Vocabulary Animal sources are complete proteins that contain all the essential amino acids. Some plants, such as soy and quinoa are complete too! Most plant sources are incomplete proteins that contain some of the essential amino acids. When two different plant sources combine they make combination proteins, which contain all the essential amino acids. Whole grains + beans, lentils, nuts Rice and beans Peanut or almond butter and whole wheat bread Hummus and pita bread

How Much Protein Do We Need? Our body does not store proteins in our body, meaning we need a constant supply of amino acids. Because our body makes some amino acids for us, protein only needs to be about 8% of our diet. Still, dietary recommendations say we need a diet made up of 15% protein.

Protein Deficiency Symptoms of poor protein consumption include…. Edema Severe Weight Loss Hair Loss or Thinning Hair White Lines or Ridges on Fingernails Skin Rashes Weakness and Tiredness Difficulty Sleeping Headaches Fainting

Carbohydrates

What are Carbohydrates? All carbohydrates are simply a chain of one or more sugars bonded together. They are the body’s main source of energy.

What Do Carbohydrates Do? The main job of sugar and starch is to provide us with energy. All cells use carbohydrates for energy. Some cells in your brain, nervous system, and blood can ONLY use carbohydrates efficiently for energy.

Where Do Carbohydrates Come From? With the exception of lactose, a type of sugar that comes from milk, ALL carbohydrates come from plant sources. Sources of Carbs Fruit VegetablesGrainsBeans/Legumes Nuts/Seeds Dairy

Important Vocabulary Simple Carbohydrate: Made from small sugars that have very few or no bonds that must be broken when digested. Complex Carbohydrate: Made from large sugars that have several bonds that must be broken down when digested – If they are digested at all!

Types of Carbohydrates Foods often have a bend of simple and complex carbs, but one type might dominate the other Simple Carbohydrates Short Sugar Chains/ Digest Quickly Fruit, Juices, Cakes, Candies, dairy Eat a Little Complex Carbohydrates Long Sugar Chains/ Digest Slowly Starches and fiber like vegetables, whole grains, nuts, beans, and seeds Eat Plenty

Fiber in the Body Fiber is a type of complex carbohydrate our bodies cannot digest. Fiber has many jobs in the body Feel full longer Keep blood sugar stable Gets rid of toxins Improves Digestion Eat lots of whole grains, nuts, seeds, beans, legumes, and vegetables!

Health Recommendations Carbohydrates should make up about 60% of your diet. We should limit the amount of simple carbohydrates we eat. Most of the carbohydrates we eat should come from complex carbohydrate sources (this includes fiber!)

Health Recommendations Too Much Heart Problems Weight Gain Risk of Diabetes Too Little Reduced Energy Not Enough Fiber Not Enough Nutrients

Fats

Fats are chains of fatty acids. They have a bad reputation, but our bodies need fats for brain and cell health, insulation, vitamin and mineral transportation, and energy storage. The type of fat plays a larger role in our health than the amount of fat we eat!

Important Vocabulary Saturated Fat: Fat that is solid at room temperature. Unsaturated Fat: Fat that is liquid at room temperature. Trans Fat: An unsaturated fat that has been processed and turned into a saturated fat.

Fatty Acids Solid at room temperature OK for health – moderation 10% of your diet Meats, cheeses, dairy Saturated Fat Liquid at room temperature Excellent for health - eat a lot 20% of your diet Nuts, seeds, oils, fish, vegetables Unsaturated Fat Liquid turned into a solid Very bad for health- NEVER eat if possible Read the label and look for “hydrogenated” Processed foods Trans Fat

Trans Fatty Acids Saturated fats are expensive to use. Trans fats were the solution: Solid at room temperature Cheap to produce Longer shelf life Withstand higher cooking temperatures

Trans Fatty Acids Your body tries to use these trans fatty acids the same way it uses an unsaturated fatty acid, and the result is disastrous! Defective cell membranes and hormones Increased risk for cancer Increased risk for heart disease Other illnesses

Trans Fatty Acids Look for “partially hydrogenated” or “hydrogenated” on food labels – This can be the ONLY way to know if foods contain trans fats.

Trans Fatty Acids

Fat Deficiency Symptoms Dry skin Slow wound healing Learning problems Dry eyesPoor visionBrittle nails Poor memory Low energyweakness

Vitamins and Minerals

Vitamin and Mineral Basics Vitamins and minerals are micronutrients because they are needed in small amounts. They are essential for good health and can help prevent diseases. The best way to get vitamins and minerals is through nutrient dense foods.

Water Soluble Vitamins Water soluble vitamins dissolve easily in water. They are not stored by the body and any excess amounts are removed through the digestive tract. Vitamin C B Vitamins

Fat Soluble Vitamins Fat soluble vitamins are absorbed and transported though the body by fats. They need fats in order to work! Excess fat soluble vitamins are stored in the liver, so eating too many can be a problem. Vitamin A Vitamin D Vitamin E Vitamin K

Vitamin and Mineral Posters  In groups of two, you will create a poster that teaches the class about a vitamin or mineral. Your poster must include…  Name of the vitamin or mineral  Three or more main ways it is used in the body  Three or more deficiency symptoms  Five food sources containing the vitamin or mineral with illustrations/pictures representing the food item  EXTRA CREDIT (on back of poster): A recipe that includes foods containing the vitamin or mineral (name, ingredients, directions, picture or illustration)