Nutrients

6 Essential pg.7(1 st 3 of the Essential) 1.What 3 nutrients provide energy? 1.Carbohydrates: Simple & Complex 2.Proteins: made up of 20 amino acids; build muscle and repair body tissues. 3.Fats: unsaturated & saturated. Maintain body temperature and protect nerves.

Cont… 4. Vitamins: Water soluble (B1, B2, B3,B12, and vitamin C & Fat soluble (A,D,E,K). 5. Minerals: Calcium, sodium, magnesium, potassium, phosphorus, and sulfur. 6. Water: You must have f or Homeostasis in the body. It also contains electrolytes that regulate functions in your body.

Classification of Nutrients 4 calories/gm 1. Carbohydrates 50-60%Simple & Complex 9 calories/gm 2. Fats less than 30% Saturated & Unsaturated 4 calories/gm 3. Protein Complete & Incomplete No Calories 4. Water eight – 8oz. glasses Non-fuel 5. Minerals Substances 6. Vitamins Water & Fat Soluble (ADEK) Provides energy for muscle activity and body heat Build, repair, and maintain body tissue Control and Regulate Body Functions

Key Terms Protein*Complete  Animal sources, meats, fish, and so forth. Contains all 9 essential amino acids.  Marsmus, Kwashiokor are some deficiency diseases that could occur. The body eats away at the muscle tissues. Protein*Incomplete  Plant sources like grains and legumes. These can be combined to provide the 9 essential amino acids. (ex: black beans, and rice)

Carbohydrates Simple  Also known as sugars. They occur naturally in fruits, vegetables, and milk. They are added to manufactured foods, such as cookies, candies, etc.  Glucose is how the body coverts it and then eventually stored as fat.  Diabetes too much… Complex  Are made up of long chains of sugars. Starches are a main source found in potatoes, and grains.  Fiber: is needed from these starch foods. Passes through your body sweeping out bacteria. (oats, bran, beans, & seeds)

Fats Saturated  Are solid at room temperature. Mostly are from animal sources.  Cholesterol: waxy substance found in your body and in other animal sources.  Trans Fats: manufactures add hydrogen to fat molecules in vegetable oils. Found in margarine, chips, and commercially baked products.  Heart Disease Unsaturated Fats  Monosaturated: has one molecule.. Vegetables, like avocados, etc.  Polyunsaturated: Has two molecules. safflower, corn and soybeans

Fat Soluble  A: Foods liver;eggs;cheese, yellow, orange, and dark vegetables & fruit.  D: Foods Milk, eggs, liver, & exposure to sunlight.  E: Foods Oils, wheat germ, whole grains, green leafy vegetables.  K: Foods Green leafy vegetables, potatoes, & liver. Functions  Maintains healthy skin, bones, teeth, aids in vision.  Maintains bones & teeth and helps in use of phosphorus.  Aids in maintenance of red blood cells, vitamin A and fats.  Aids in blood clotting Vitamins

Water Soluble Vitamin & Sources  B1: Whole grain foods, legumes.  B2:(Riboflavin) milk;eggs; meat; whole grains.  B3:(Niacin) Chicken, fish, green leafy vegetables.  B6: (Pyridoxine) fish; poultry;cheese  B12: meat; fish; milk & cheese.  Pantothenic acid: grains  Folate: Green leafy vegetables, legumes.  Biotin: Peas, bananas, melons  C:(ascorbic acid) Citrus fruits, tomatoes, potatoes, green vegetables. Main Functions  Aids Nervous system  Aids in metabolism of Carbs, proteins, and fats.  Aids in metabolism.  Same  Nervous system & red blood cells.  Metabolism  Bone, teeth, and skin. Aids in resistance to infection.

Minerals Mineral & Source  Calcium: milk & milk products.  Phosphorus: legumes & milk products.  Magnesium: Leafy green veggies; whole-grain foods.  Sodium: Salt, soy sauce.  Chlorine: Salt, soy sauce.  Potassium: Veggies, fruit, meats.  Sulfur: Milk, legumes, nuts. Main Functions  Maintains bone & teeth& blood clotting.  Same above.  Muscle contraction, bones & protien.  Water balance  Same  Water balance & aids in nervous system/heart.  Forms part in amino acids & B vitamins.

 Iodine: Seafood; salt  Selenium: Seafood's; organ meats.  Iron: red Meats; legumes, green veggies, dried fruit.  Zinc: Meats; poultry; milk  Fluorine: Fish; fluoridated water.  Assists Thyroid Hormone  Breaks down harmful substances  Part of red blood cells.  Body processes.  Helps form strong teeth & bones.

Dietary Guidelines  Aim for Fitness 1. Aim for a healthy weight. 2. Be physically active each day.  Build a Healthy Base. 1.Let the Pyramid guide your food choices. 2. Choose a variety of grains daily, especially whole grains. 3.Choose a variety of fruits and vegetables daily. 4. Keep food safe to eat.

 Choose Sensibly  1. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.  2. Choose beverages and foods to  moderate your intake of sugars.  3. Choose and prepare foods with  less salt.  4. If you drink alcoholic beverages,  do so in moderation.