1. Nutrients
Ch. 5
Lesson 2-3

2. Carbohydrates The starches and sugars found in food.
Body’s preferred energy source
Provide 4 calories/gram
55-65% of your daily calories come from carbs (mostly complex carbs)
2TYPES

3. Simple Carbohydrates Sugars
“Simple” composition = easier/faster for the body to break down
Fructose: Fruits
Lactose: Dairy
Maltose: Grains
Sucrose: Table sugar

4. Complex Carbohydrates
Starches
Several sugars linked together (chemically more complex). Take longer to break down.
Rice, grains, seeds, nuts, legumes, tubers

5. Role of Carbohydrates
Carbohydrates are converted to GLUCOSE (the body’s chief fuel source.
Glucose that is not used right away is stored as GLYCOGEN, which is stored in the muscles and liver.
Excess carbs get stored as adiose (fat).

6. You need 25 grams of fiber daily.
Special complex carbohydrate that is not digested to use as fuel.
Found in the stringy parts of vegetables, fruits and grains. (skins, seeds and whole grains)
You need 25 grams of fiber daily.

7. Functions of Fiber
Helps move waste through the digestive system. (prevents constipation, appendicitis & intestinal problems)
Reduces risk of some cancers.
Helps control diabetes (lowers blood cholesterol, blood sugar)
Helps those trying to lose weight feel full longer/eat less

8. Proteins Nutrients that help build and maintain body tissues.
Produce 4 calories/gram
Proteins are made of amino acids (which are substances that make up body proteins).
Your body makes all but 9 of the 20 total amino acids. These 9 are called essential amino acids which you must get from food.

9. Complete Proteins
Foods that contain all the essential amino acids in the proper amounts.
Examples: animal products, meat, fish, poultry, eggs, milk, cheese, yogurt, soybean

10. Incomplete Proteins Foods that lack some of the essential amino acids
Examples: seeds of plants, legumes, nuts, whole grains
These can be eaten together to make complete proteins. (Vegetarian/Vegan)

11. Role of Proteins 1) Amino acids build new body tissues.
2) New proteins form to replace damaged/ worn out cells
3) Proteins help to regulate many body processes
*Proteins are also found in:
enzymes (which control the rate of biochemical reactions),
hormones (regulate reactions)
antibodies (identify & destroy bacteria & viruses)

12. Fats
Fats are the most concentrated form of energy. They provide more than twice the energy of carbohydrates and proteins at 9 calories/gram. (Unfortunately, your body will utilize carbohydrates and proteins first.)
Fats are a type of lipid (a fatty substance that does not dissolve in water)
Teen girls need 66 grams/day
Teen boys need 84 grams/day

13. Saturated Fat When the fatty acid holds all the hydrogen atoms it can.
Examples: animal fats and tropical oils
(Think about the grease that remains in the pan when cooking meat)
Usually solid or semi solid at room temperature (Butter….)
Associated with a higher risk for heart disease

14. Examples: Vegetable fats (Vegetable & Olive oils)
Unsaturated Fat
Missing one or more pairs of hydrogen atoms
Examples: Vegetable fats (Vegetable & Olive oils)
Liquid or oil at room temperature
Associated with lower risk for heart disease

15. Role of Fat Transport vitamins A, D, E, and K to the blood.
A source of linoleic acid (an essential fatty acid not made in the body but necessary for growth and healthy skin.)
Add flavor & help satisfy hunger
Surrounds/cushions vital organs
Insulates body against extreme temperatures

16. but your body makes what you need!
Cholesterol
A fatlike substance produced in the liver of all animals, therefore found only in foods of animal origin.
You need cholesterol for:
Production of sex hormones
Production of Vitamin D
Provide a protective sheath around nerve fibers
but your body makes what you need!
High blood cholesterol = Higher chance of heart and circulatory disease, so limit saturated fats!

18. Vitamins
Compounds that help regulate many vital body processes, including the digestion, absorption and metabolism of other nutrients.
Vitamins are micronutrients, meaning they are needed in small amounts.

19. Water Soluble Vitamins
Dissolve in water and pass easily into the blood stream throughout digestion.
These cannot be stored. Any excess is excreted in urine.
Need to replenish regularly through food or use of supplements.
(Do not over cook veggies/eat raw as much as possible)

20. Fat Soluble Vitamins
These are vitamins that are absorbed and transported by fat. (A,D,E,K)
These can be stored in the fatty tissue, liver and kidneys for later use, but can reach toxic levels if taken in excess.

21. (referred to as trace minerals)
Inorganic substances that the body cannot manufacture but act as catalysts, regulating body processes.
Also micronutrients
Some common minerals
(referred to as trace minerals)

22. Iron Especially important for growth and development.
Essential for hemoglobin in blood to carry oxygen through out the body.
Without iron or at low levels one will feel tired and have lass endurance.

23. Calcium
Develops and maintains bone strength which gives structure to your bones (skeletal system)
Aids in muscle contraction (muscular system), blood clotting (circulatory system), and proper functioning of the nervous system
* When you do not get enough calcium, your body takes it from the bones to give to your muscles, blood and nerves, which it turn, weakens your skeleton.

24. Electrolyte Compound
Sodium and potassium: Help maintain balance of fluid in body cells
Chloride: Helps split starches
? Why are electrolytes pushed to athletes through sports drinks? (What do they do…?)

26. Water
Makes up the greatest percentage of your body and is vital to every body function.
1) carries nutrients to & transports waste away from cells in the form of plasma (circulatory)
2) lubricates joints & mucous membranes (skeletal)
3) helps the body swallow & digest foods, absorb nutrients & eliminate waste (digestive)
4) Helps regulate body temperature through perspiration. (integumentary)
Your body needs 10 cups of water/day, you are told to drink 8…. Where does the rest come from?