1. Unit 4: Nutrition for Health
Lesson 2: Nutrients

2. nutrients

3. Lesson 2 Nutrients What do carbohydrates provide that proteins do not?
According to the video, when is the best time to eat? Why?
Which protein-rich foods do you eat regularly?
Which carbohydrate-rich foods do you eat regularly? What changes do you think you could make to include healthful carbohydrates in your diet?

4. Giving your body what it needs
Everything you eat contains nutrients.
Your body uses nutrients in many ways:
As an energy source
To heal, build, and repair tissue
To sustain growth
To help transport oxygen to cells
To regulate body functions
There are six types of nutrients.
Three of these types-carbohydrates, proteins, and fats-provide energy.
The other three-vitamins, minerals, and water-perform a variety of other functions.

5. Six types of nutrients
Carbohydrates are starches and sugars found in foods, which provides your body’s main source of energy.
Proteins are nutrients the body uses to build and maintain its cells and tissues.
Dietary fats are composed of fatty acids, which are classified as either unsaturated or saturated.
Vitamins are compounds found in food that help regulate many body processes.
Minerals are elements found in food that are used by the body.
All of the body cells contain water.

6. Nutrients that provide energy-carbohydrates
Types of carbohydrates
Risks of carbohydrates/benefits of fiber
Simple carbs are sugars, such as fructose and lactose.
Added to many processed foods, such as cold cereals.
Complex carbs, or starches, are long chains of sugars linked together.
Includes grains, grain products, and root vegetables.
Fiber is a tough complex carb that the body cannot digest.
20 to 30 grams of carbs a day.
Your body uses carbs by breaking them down into their simplest forms.
Most of the carbs that you consume are turned into a simple sugar called glucose, which is the main source of fuel for the body’s tissues.
Although the body cannot digest fiber, it still plays an important role by aiding digestion and reducing the risk of disease.
Nutrients that provide energy-carbohydrates

7. Nutrients that provide energy-proteins
Types of proteins
The role of proteins
Your body uses about 20 amino acids that are found in foods.
You produce, or synthesize, all but 9 of the amino acids.
These 9 are called essential amino acids because the body must get them from food.
Complete proteins (all 9 amino acids)
Meat, eggs, and dairy products.
Plant proteins are missing one or more essential amino acids.
Protein is the basic building material of all your body cells.
Muscles, bones, skin, and internal organs are all constructed of proteins.
The protein hemoglobin in your red blood cells carries oxygen to all your blood cells.
Nutrients that provide energy-proteins

8. Nutrients that provide energy-fats
Types of fats
Types of fats
Unsaturated fats-vegetable oils, nuts, and seeds. Eating unsaturated fats in moderate amounts may lower your risk of heart disease.
Saturated fats-found mostly in animal-based foods such as meat and many dairy products. Consuming too many saturated fats may increase your risk of heart disease.
Trans fats-formed by a process called hydrogenation, which causes vegetable oil to harden.
Can be found in stick margarine, many snack foods, and packaged baked goods.
As a result of the risk of trans fats, the USDA now requires that the amount of trans fats be listed on the nutrition label.
Nutrients that provide energy-fats

9. Nutrients that provide energy-fats
Health issues of fats
The role of fats
Your body needs a certain amount of fat to carry out its basic functions, however, consuming too much fat can be harmful.
Fats provide a concentrated form of energy.
The essential fatty acids are also important to brain development, blood clotting, and controlling inflammation.
They also help maintain healthy skin and hair.
Fats also absorb and transport fat-soluble vitamins (A,D,E, and K) through the bloodstream.
Nutrients that provide energy-fats

10. Other types of nutrients-vitamins
Vitamin C, folic acid, and the B vitamins are water soluble, meaning they dissolve in water and pass easily in the bloodstream during digestion.
The body doesn’t store these vitamins; any unused amounts are removed by the kidneys.
The fat-soluble vitamins (A,D,E, and K), by contrast, are stored in body fat for later use.
If consumed in large amounts, these vitamins can build up in the body to the point where they become harmful.

11. Other types of nutrients-minerals
Because your body cannot produce minerals, it must get them from food.
One mineral that is especially important to your health is calcium.
Calcium promotes bone health.
Eating calcium-rich foods helps reduce your risk of developing osteoporosis –a condition in which the bones become fragile and break easily.

12. Other types of nutrients-water
Water functions include:
Moving food through the digestive system.
Transporting nutrients and removing waste.
Storing and releasing heat.
Cushioning the eyes, brain, and spinal cord.
About 20% of your total daily water intake comes from the foods you eat, since all foods contain some water.
One important thing to remember: if you feel thirsty, you waited to long to take in fluids.
Caffeine is a substance that eliminates water from your body, so caffeine drinks can actually make you dehydrated.