1. Chapter 5.2 & 5.3 Nutrients

2. Objectives
Define nutrients (carbohydrates, proteins, fats, vitamins, minerals, water) and describe their roles in maintaining good health.
Identify food sources of all the nutrients.
Contrast simple & complex carbs, complete & incomplete proteins, saturated & unsaturated fats, and water-soluble & fat-soluble vitamins

3. Carbohydrates The body’s preferred source of energy
Contain 4 calories per gram
55-65 % of calories should be from carbs

4. Carbohydrates 1. Simple- sugars Fruits-Fructose Milk-Lactose
Grain-Maltose
Sugar-Sucrose

5. Carbohydrates 2. Complex- Starches
Sources: grains (rice, wheat, corn, oats, seeds, nuts, legumes (peas & beans), tubers (potatoes)
Chemically more complex than simple carbs, starches break down into sugars

6. More Carbs
Glucose- simple sugar & body’s main fuel, all carbs must be converted into it for energy
Glycogen- excess glucose stored in the muscles & liver as this starch-like substance
Extra carbs not stored as glycogen are stored as adipose tissue or body fat

7. Fiber- complex carb that cannot be digested and used for energy
Found in vegetables & fruits, seeds, whole-grains (cereal, bread, pasta, rice, oats, corn)
Recommended to eat 25 grams per day
Helps move waste through the digestive system
Helps prevent constipation, appendicitis, & cancers
Helps control heart disease (lowers blood cholesterol) & diabetes (controls blood sugar)
Aids weight loss, makes you feel full and no calories

8. Protein
Helps build & maintain body tissues (muscle, bone, connective tissues, organs, blood, cells)
Contain 4 calories per gram
10-15 % of calories should be from protein
Excess protein is converted & stored as fat

9. Functions of Protein
Build body tissues during periods of growth & repair damaged body cells
Make Up:
Enzymes- control the rate of biochemical reactions
Hormones- regulate reactions
Antibodies- identify & destroy bacteria and viruses

10. Amino Acids Building blocks that make up proteins
20 different types (body makes 11 of them)
Essential amino acids- the other 9 types that must come from foods you eat

11. Incomplete Proteins- foods that lack some essential amino acids
Complete Proteins- foods that contain all the essential amino acids (meat, poultry, fish, eggs, dairy, soybean)
Incomplete Proteins- foods that lack some essential amino acids
Must eat a variety of plant products to get all the essential amino acids (eat a variety plant products including legumes, grains, nuts/seeds)

12. Fats Most concentrated source of energy Contain 9 calories per gram
Not more than 30% of daily calories from fat
Made of fatty acids
Lipid- fatty substance, does not dissolve in water

13. Saturated-fatty acid full of hydrogen atoms it can, solid a room temperature
Associated with increased risk of heart disease
Found in animal fats & tropical oils (palm, coconut)
Unsaturated- fatty acid missing one or more hydrogen atoms, liquid or oil at room temp
Found in vegetable oils (olive, canola, corn)
Hydrogenation- process of adding missing hydrogen atoms (become saturated & solid)

14. Role of Fats Carry vitamins ADEK in blood
Source of Linoleic Acid- essential fatty acid not made in the body (needed for healthy skin)
Adds flavor to foods
Take longer to digest making you feel full
Too much fat linked to obesity, heart disease

15. Cholesterol- fatlike substance produced in liver of all animals (only in foods of animal origin)
Needed to produce sex hormones, vitamin D (with sunlight), protective sheath of nerves
Consumption of saturated fats increases blood cholesterol levels

16. Micronutrients- needed in very small amounts
Vitamins- compounds that help regulate body processes (digestion, absorption, metabolism)
Do NOT supply calories, BUT some speed up reactions that produce energy in cells
13 total
Vitamin D only one manufactured in the body
Micronutrients- needed in very small amounts

17. Water-Soluble (B, C) dissolve in water
Not stored in the body, extra excreted in the urine, needed every day
Fat-Soluble (ADEK) absorbed by fat
Stored in body fat, liver, kidneys
Can possibly be toxic or damage body

18. Minerals
Inorganic substances that act as catalysts regulating many vital body functions
Trace Minerals- need tiny or trace amounts

19. Iron- hemoglobin that carries oxygen in blood
Calcium- bone strength, muscle contractions, blood clotting, nervous system (dairy products)
Body takes calcium from your bones if not eating enough in the diet
May lead to osteoporosis (brittle weak bones)

20. Electrolytes- (Sodium, Chloride, Potassium)
Become electrically charged in solutions
Help maintain the balance of fluid in the body cells
Important for hydration (Gatorade) since they are last during perspiration or sweating

21. Water A regulator that is vital to every body function
Transports nutrients and wastes to & from cells
Lubricates joints & mucous membranes
Also: digestion, eliminate wastes, perspiration
Makes up 60-70% of your body