1 Nutrients Chapter 37

2 Nutritionist have long been critical of cold breakfast cereals and their high sugar content. While cereal makers are responding by producing varieties that are lower in sugar – and by promoting those that have always been—some cereals contain up to a tablespoon of refined sugar per one cup serving

3 Nutrients Chemicals found in food that help the body work properly Helps fight disease, maintain good health Grouped into 6 Classes –Carbs, proteins, fats, water, vitamins, minerals

4 Carbohydrates Nutrients that provide your body with ready energy Grains, vegetables, fruits, dry beans and peas Most efficient fuel Sugars/starches two main carbs

5 Carbs Starches Complex carbs Rice, potatoes, bread, pasta Digested to form simple sugar (glucose)*major source of energy for your body Sugars Simple carbs Fruits, grain, milk provide natural sugar Refined sugar (processed from raw and changed) Cakes, candy, cookies

6 Fiber Indigestible threadlike cells Not strictly a nutrient Helps digestion, reduces risk of heart disease Good sources = whole-grain, fruits, veggies, seeds and peels (apples)

7 Protein Nutrients necessary for building and repairing body tissues Form a major part of hair, nails, and skin Basis of all body’s cells

8 Amino Acids Chemicals in proteins 22 kinds

9 Complete 9 amino acids Obtained from animal products Only from foods like meat, poultry, fish, eggs, and milk Incomplete 13 amino acids Obtained from plants Dry beans, peas, nuts, seeds, veggies, grains Contain some but not all amino acids

10 Fats Nutrients that are the most concentrated sources of energy Needed by the body Allow your body to transport and store other nutrients Regulates body temperature and growth w/o leads to problems with skin and hair

11 Saturated Animal products Meat, milk, butter, coconut and palm oil Solid at room temperatures Unsaturated Liquid at room temperature Vegetables, nuts, seeds, corn, olive, peanut and sesame oil

12 Cholesterol White, wax-like substance that plays a part in transporting and digesting fat Sat. fats can lead to higher cholesterol Can lead to heart attacks, high blood pressure, strokes, etc

13 LDL =“bad” cholesterol HDL Good cholesterol Raised by exercising Control weight Don’t smoke

14 Water 70% of body weight is water Transports nutrient through body Carries away waste Helps move food through digestive system Regulates temperature

15 Vitamins Nutrients that help the body stay healthy, function properly, and process other nutrients Do not provide energy by are necessary Needed in small amounts Getting too much or too few is a problem

16 Water soluble Easily absorbed and can move through the body dissolves in water Lost through urine and perspiration need to replace them Fat soluble Travel through the bloodstream in droplets of fat Can be stored in body Vit A, D, E and K

17 Minerals Simple substances that form part of many tissues and are needed to keep body processes operating smoothly See figure 37.2

18 Minerals Calcium present in the body in the largest quantities Iron is present in only a very small or trace amounts

19 Mineral deficiencies are fairly rare They aren’t lost due to cooking Except for : iron and calcium Iron deficiency most common in poor children, causes attention problems

20 Osteoporosis Can happen later in life Bones lose their density/brittle Calcium is set by age 20 or 21

21 Iron Building red blood cells Accommodates growing muscle mass

22 Nutrients and Calories Calories = unit of heat energy Number of calories found in a particular food Indicator of amount of energy food provides

23 Calories 55% from carbs 12 – 15% protein 30% from fat

24 The researchers stressed however that a calcium supplement does not offer the benefits of the other 15 minerals and vitamins that a glass of milk could provide, including vitamin D which is well established to aid calcium absorption from the diet.

25 FYI Sodium is a mineral Vital to maintain balance of fluid in body Excess can cause swelling of hands and feet to high blood pressure Sodium, sodium phosphate, sodium nitrate (processed foods) –Some soups 800 mg in one cup