Presentation on theme: "What are the six basic nutrients?"— Presentation transcript:
1 What are the six basic nutrients? Make a list of as many essential nutrients as you can. Next to each nutrient, explain what that nutrient does for your body. For example, under carbohydrate, you could write provides energy.What percent of carbohydrate, protein & fat is needed in a healthy diet?
2 What is food?Satisfies hungerSource of enjoymentPart of social lifePart of your cultureBut most importantly, it provides the energy and nutrients needed to regulate all bodily functions.
3 What is a calorie? Calorie unit of measure ENERGY energy supplied by foodenergy used by the bodyphysical activitynormal body functions
4 What is a nutrient? chemical substance in food builds, repairs, and maintains body tissuesregulates body processesprovides energy
6 Make a listOn the small piece of paper, please make a chart using 3 columns.Label the first one protein, second one carbs, and last one fats.List five examples of each in the columns.
7 Protein 4 Calories per gram 20 – 30% of daily caloric intake Build, Repair, and Maintain body tissuesForms muscle, bone, blood, cell membranes, and hormones.
8 Different types of protein Complete proteins contain all essential amino acids.Animal sourcesMeat, fish, chicken, turkey, milk, yogurt, and eggs.Incomplete proteins lack some amino acidsPlant sourcesNuts, seeds, and beansMust eat in certain combinations
9 Protein/Amino Acids Building blocks of protein 20 amino acids 11 amino acids the body can produce9 amino acids the body can’t makeEssential amino acids
10 Carbohydrates 4 calories per gram The body’s main source of energy 50 – 60% of daily caloric intake2 types of carbohydratesSimple sugarsEnter blood stream quicklyQuick source of energyComplex starches, fiber, and plant foodsEnter bloodstream slowlyLong-lasting energy
11 What to Know About Carbohydrates Glucose is a simple sugar that is produced when you eat complex carbohydrates.Glycogen is stored in the muscles. It is converted to glucose when you need energy.
12 There are two types of fiber: Found in tough stringy parts of fruits, vegetables and grainsHelps move waste through digestive systemHelps prevent constipation, appendicitis, and intestinal problemsReduce risk of cancer and heart diseaseSome types help to lower blood cholesterolRecommended 25 grams/dayThere are two types of fiber:Insoluble fiber helps prevent constipation and is associated with reduced risk of colon cancer.Soluble fiber reduces your blood cholesterol level and your risk of developing heart disease.
14 Fat 9 calories per gram 20 – 30% of daily caloric intake Functions Source of energy reserveMake vitamins usableCushions and protects internal organsMaintain body heatBuild brain cells and nerve tissues
15 Saturated Fat RDA = 20 grams Contributes to cholesterol Sources Cholesterol is a fat-like substance made by the body and in some foodsIncrease cholesterol = increased risk of heart diseaseLDL (Low Density Lipoprotein) =SourcesDairy products and egg yolksMeats, poultryButter, lard, shortening
16 Unsaturated Fat RDA = 45 grams Contributes to heart health Sources Good cholesterolHDL (High Density Lipoprotein) =SourcesFishCorn oil, sunflower oil, canola oil, and olive oilPolyunsaturated fatsMonounsaturated fats
17 Water 8 – 8 oz. glasses per day Loss due to sweat and urine Functions % of the body95% of bloodCarries nutrients to the cellsHelps digestion (shallow & absorb nutrients)Removes body wasteRegulates body temperatureCushions the spinal cord and joints
18 VitaminsFunctionNutrient that helps the body use carbohydrates, proteins and fats.Two typesFat-soluble – dissolve in fat & stored in the bodyVitamins A, D, E, and KWater-soluble – dissolve in water & not stored in the bodyVitamins B Complex, C
19 Fat Soluble• Vitamin A: Keeps eyes, hair, and skin healthy and can be found in dairy products, fruits, and green and yellow vegetables.• Vitamin D: Aids in formation of bones and teeth; found in meat and dairy products.• Vitamin E: Helps form and maintain cells; found in green vegetables and whole-grain cereals.• Vitamin K: Necessary for normal blood clotting; found in leafy, green vegetables and cheese.
20 Vitamin B ComplexVitamin B1 , (thiamin), is necessary for the function of nerves.Vitamin B2, (riboflavin), helps the body use energy.Vitamin B3 (niacin), helps maintain healthy skin and nerve function.Vitamin B6 helps the body use fat and take in protein.Vitamin B9, (folacin), is necessary for the formation of hemoglobin in red blood cells.Vitamin B12 is necessary for the formation of red blood cells.
21 Minerals Aids in chemical reactions in the body Macro minerals: minerals that are required in amounts greater than 100 mg.Trace minerals: minerals that are needed in very small amounts.
22 Types Macro MineralsCalcium: strength to bones and teeth (dairy products)Potassium: keeps fluids balanced within cells (green vegetables, bananas, legumes)Sodium: regulates fluids in and out of cells (salt)Phosphorus: builds bones, teeth and cells (milk, meats, poultry, legumes, cheese)Magnesium: necessary for chemical reactions during metabolism (soy products, whole grains, beans, nuts, seeds, fruit, green leafy vegetables)
23 Types of Trace Minerals Trace Mineral and FunctionsCopper: necessary for the production of hemoglobin in red blood cells.Iodine: necessary for the production of thyroid gland hormoneIron: Aids in red blood cells in transporting oxygenSourcesRed meat, liver, seafood, poultry, nuts, and legumesIodized salt, milk, cheese, fish, whole-grain cereals and breadsLiver, red meats, fish, eggs, legumes, and whole-grain
24 Types of Trace Minerals Trace Mineral and FunctionsManganese: aids in synthesis of cholesterol & normal function of nerve tissueZinc: necessary for digestive enzymes & healing woundsSourcesWhole grain products, leafy green vegetables, fruits, legumes, nutsSeafood, red meats, milk, poultry, eggs, bread, and whole-grain cereals
25 Summarizing How many calories are in 1 gram of carb, protein, and fat? How much water is recommended daily?What is the function of vitamins and minerals?Which type is better?Simple or complex carbohydratesSaturated or unsaturated fatsComplete or incomplete proteins