1. Nutrients
Ch 5 Lesson 2

2. Nutrients
Describe the functions of the six basic nutrients in maintaining health
Demonstrate knowledge of nutrition in a variety of foods
Analyze the relationship between good nutrition & disease prevention

3. Six Basic Nutrients Carbohydrates Proteins Fats
Together they’re essential to your overall health & wellness
Vitamins
Minerals
Water

4. Carbohydrates- the starches & sugars present in foods
Simple or complex
Recommended 55-60% of daily calories, mainly complex (whole grain products)

5. Simple Carbs Sugars Fructose Lactose
Sucrose- naturally occurs in many plants (sugarcane)

6. Complex Carbs Starches
Found in whole grains, seeds, nuts, legumes & tubers (root veg. potato)

7. Role of Carbohydrates
Your body converts all carbs into glucose (simple sugar, body’s main source of energy)
Unused glucose is stored as glycogen; when the body needs it, reconverts into glucose
Taking on more carbs than used turns into fat

8. Fiber
An indigestible complex carb found in tough, stringy parts of vegetables, fruits & whole grains
Helps remove waste, prevents intestinal problems (constipation)
May reduce risk of heart disease
Controls diabetes (reducing blood glucose levels)
Eat g per day

9. Proteins Help build & maintain body cells & tissue
Made up of long chains of amino acids
Your body can manufacture all but 9 of the 20 different AA that make up protein
9 = essential AA
Classified into two groups…complete & incomplete

10. Complete
Contain adequate amts of all 9 essential AA
Animal products

11. Incomplete
Lack one or more of the essential AA (beans + rice = consuming a complete protein)
*important to vegans

12. Role of Protein
Build new cells & tissue (major growth periods…infancy, childhood, adolescence, & pregnancy)
Replaces damaged or worn out cells
Makes enzymes, hormones & antibodies
Supply the body w/ energy

13. Fats Type of lipid-a fatty substance that does not dissolve in water
Provide more than twice the energy of carbs or proteins…9 cal per gram
Fats should be used sparingly
20-30% of total cal each day
Saturated and unsaturated

14. Saturated Fats (bad) Hold all hydrogen atoms it can
Usually solid at room temp
Animal fats & tropical oils
Contribute to blood cholesterol level (LDL-low-density…lowsy)
High intake associated w/ increased risk of HD

15. Unsaturated (better) Has at least one unsaturated bond
Usually liquids at room temp (oils)
Associated w/ reduced risk of Heart disease (HDL- high-density)

16. Role of Fats Source of energy Transport vitamins A, D, E, & K
Protects internal organs
Regulates body temp
Healthy hair & skin
Satisfy hunger (longer to digest)

18. Bacon Cheeseburger Over 60 grams fat
Almost as much fat as a female teen should get for an entire day!

19. Vitamins Compounds that help regulate many vital body process
Digestion, absorption, metabolism
Classified as water-soluble or fat-soluble

20. Water-Soluble Can not be stored by the body in significant amounts
Need to be replenished
B complex & C (Fig 5.1)

21. Fat-Soluble Can be stored in the body
Excess buildup of these can be toxic
A, D, E & K (Fig 5.2)

22. Minerals Substances that the body can not manufacture
Needed for forming healthy bones, teeth
Regulate many vital process
Calcium, phosphorous, etc (Fig 5.3)

23. Water… H20 Vital to every body function
60% of the body is made up of water
Transports nutrients to & carries waste from cells
Lubricates joints & mucous membrane
Aids in swallowing & ingesting food
Maintains normal body temp (perspiration)
Drink six-eight 8 oz p/ day