1. 6 ESSENTIAL NUTRIENTS what do you need to know?

2. Vocabulary ●nutrient ●essential nutrient ●Calories ●Calorie dense ●nutrient dense ●empty Calories ●hunger / appetite ●metabolism

3. The six essential nutrients protein carbohydrates fat vitamins minerals water

4. Protein protein grows and repairs body tissue, provides energy building blocks of protein are amino acids (there are 20) 9 of the 20 amino acids are essential primary food group - mean and beans (protein foods) secondary food group - dairy provides 4 Calories per gram adults need about 40-70 grams per day (weight x.37) hormones, enzymes and antibodies are protein

5. Complete / Incomplete Protein ●Complete protein - a food that provides all 9 essential amino acids - mostly animal products like meats, dairy and eggs (exceptions: soy products and quinoa) ●Incomplete protein - a food that lacks one or more of the 9 essential amino acids - plant products like dry beans or peas, nuts, seeds as well as grains - vegetarians can combine plant-based proteins to ensure all their protein needs are met

6. Carbohydrates carbohydrates provide energy primary food group - grains secondary food groups - fruits and vegetables provides 4 Calories per gram Types of carbohydrates: -simple carbohydrates -complex carbohydrates provide dietary fiber

7. Simple Carbohydrates ●made up of 1-2 sugar molecules that provide a quick burst of energy ●foods that are easily converted into sugar for energy ●glucose is the form of sugar used by the body ●refined grains are metabolized in the body like sugar ●simple are less nutritious than complex carbohydrates ●found in candy, baked treats, white bread, sweetened drinks, sugary cereal and many other sugary foods ●long-term, high consumption may lead to diabetes

8. Complex Carbohydrates ●made up of 100s-1000s of sugar molecules that form starch which provide sustained energy because it takes longer for your body to metabolize it ●fiber and starch = complex carbohydrates: makes you feel satisfied longer (curbs hunger) stablilizes your blood sugar levels (prevents diabetes) lowers blood cholesterol levels (prevents heart disease) ●found in fruits, vegetables and whole grains

9. Fiber ●non-digestible part of plant foods ●soluble fiber binds to fatty acids and removes cholesterol from the body ●insoluble fiber (roughage) aids digestion by cleaning the colon of sludgy material ●found in fruit, vegetables and whole grains ●whole grains contain all parts of the grain: the bran, the germ and the endosperm ●USDA recommends 25-30 grams per day

10. Fat - “the good, the bad and the ugly” the good: mono- and poly-unsaturated, Omega liquid at room temperature (plant oil, fish oil) the bad: saturated solid at room temperature (animal fat) the ugly: hydrogenated liquid fat chemically solidified (manufactured)

11. Fat ●provides energy, transports and stores some vitamins ●provides 9 Calories per gram ●unsaturated fat and Omega fat helps prevent heart disease ●saturated fat breaks down into cholesterol that clogs arteries (however can be broken by exercising and eating a high-fiber diet) - contributes to heart disease ●hydrogenated fat breaks down into trans fat that clogs arteries (however cannot be broken down regardless of exercise or diet) - largest contributor to heart disease

12. Vitamins ●do not provide Calories but still essential ●water-soluble vitamins - not stored in the body so these need to be consumed daily ●fat-soluble vitamins - transported and stored in fat cells so it is not vital to consume them daily ●each vitamin has a specific function but all work to strengthen your immune system ●primary sources - fruits and vegetables ●some vitamins are found in all foods

13. Water Soluble Vitamins VitaminFunction B1 (thiamin) B2 (riboflavin ) B3 (niacin) work together to convert food into energy supports metabolism B6 B12 (B complex) supports metabolism helps produce antibodies C (ascorbic acid)ANTIOXIDANT supports immune system helps produce collagen helps with iron absorption folate (folacin, folic acid)supports DNA production and new cell formation especially important for reproduction

14. Fat Soluble Vitamins vitamins stored and transported in fat cells VitaminFunction A (retinol)ANTIOXIDANT important for healthy vision, skin, bone and teeth growth supports immune system Dstrong bones and teeth “Sunshine Vitamin” EANTIOXIDANT supports cell membranes Ksupports normal blood clotting

15. Minerals ●52 minerals in the earth are important for growing healthy foods ●21 minerals are essential in the human diet ●7 are macronutrient minerals - those needed in larger amounts ●14 are trace minerals - those needed in low doses (less than 100mg per day)

16. Macronutrient minerals MineralFunction calcium phosphorous magnesium keeps bones and teeth dense supports blood clotting supports nerve transmission and muscle contraction potassium sodium ELECTROLYTES maintains fluid balance by allowing fluids to cross membranes supports muscle contraction chlorinesupports fluid balance aids in digestion sulphurremoves excess fluids and toxins from the body helps form collagen

17. Trace minerals (only some of them) MineralFunction chromiumhelps convert glucose into glycogen (when energy becomes usable) zinchelps with production of genetic material, helps heal wounds coppersupports hemoglobin formation, needed for absorption of iron ironhelps red blood cells carry oxygen manganeseimportant for several cell processes (found in dark chocolate) fluoridestrengthens teeth and bones, prevents tooth decay iodineregulates thyroid functions (regulates metabolism)

18. Water - the MOST essential nutrient ●humans can only survive 2-3 days without water ●adult bodies are around 60% water ●babies’ bodies are about 72% water ●water is important for…. transportation of nutrients and waste lubricating the body regulating body temperature