Transcript Nutrition carbs protein fats vitamins and mineralsx

Good Food Sense…
nutrition
Good Food Sense
• Nutrients are molecules that provide the body with
energy and materials for growth. Three kinds of nutrients
you eat are called fats, proteins, and carbohydrates—
terms you may have already heard. Think about what they
may mean.
1. Write a brief description of what you think fats, proteins, and
carbohydrates are.
2. Which of these three nutrients do you think should make up the
largest part of your diet? Which should make up the smallest part?
Arrange the three nutrients in order starting from the one that you
should eat the most to the one that you should eat the least.
3. Why might it be unwise to eat too much of the nutrient you listed last?
Section Outline
A. Food and Energy
B. Nutrients
1. Water
2. Carbohydrates
3. Fats
4. Proteins
5. Vitamins
6. Minerals
C. Balancing the Diet
Nutrition Concept Map
Nutrients
include
Carbohydrates
include
are made of
Simple
Complex
such as
such as
Sugars
Starches
are made using
include
include
Carbohydrates


Most foods contain
carbohydrates which the
body breaks down into
simple sugars.
Major source of energy
for the body
Two Types:
1.
2.
Simple Carbohydratescontained in refined
sugars, but also in Milk.
Complex Carbohydratesthese are also called
starches (include grain
products, pastas, bread)
Nutrition Concept Map
Nutrients
include
Carbohydrates
Fats
include
are made of
Simple
Complex
such as
such as
Fatty
Acids
Sugars
Starches
Glycerol
are made using
include
include
FATS
 Fats are a major source of
fuel energy for the body
and aids in the
absorption of fat soluble
vitamins and contained in
cell membranes.
Major Types:
1.
Fatty Acids
• Saturated ( Butter)
• Monounsaturated
(Olive Oil)
• Polyunsaturated
(margarine)
2. Glycerol
• Binds fatty acids
•
Nutrition Concept Map
Nutrients
include
Carbohydrates
Fats
Proteins
include
are made of
are made using
Simple
Complex
such as
such as
Amino
Acids
Fatty
Acids
Sugars
Starches
Glycerol
include
include
Proteins
 Proteins are part of every
cell, tissue, organ of our
bodies. Body proteins are
constantly broken down
and replaced.
 There are 20 different
amino acids that will
combine to form all kinds
of different proteins.
 Essential Amino Acids can
not be made by our
bodies and must be in
our diet.
Daily Intake:
Women 13-70+ = 46 g/day
Men 13- 70+ = 52-56 g/day
Nutrition Concept Map
Nutrients
include
Carbohydrates
Fats
Proteins
Vitamins
include
are made of
are made using
include
Simple
Complex
such as
such as
Amino
Acids
Fatty
Acids
Sugars
Starches
include
Glycerol
Fatsoluble
Watersoluble
Vitamins
• Vitamins are essential
micronutrients your body
needs in small amounts.
• Vitamins are divided into
two groups:
– Fat Soluble – stored in the liver and fatty tissues and
are eliminated much more slowly
– Water soluble- need regular replacement in the body
Fat Soluble Vitamins
Types of Vitamins
Vitamin
Sources
Function
A (retinol)
Yellow, orange, and dark green
vegetables; dairy products
Important for growth of skin cells;
important for night vision
D (calciferol)
Fish oils, eggs; made by skin when
exposed to sunlight; added to dairy
products
Promotes bone growth; increases
calcium and phosphorus
absorption
E (tocopherol)
Green leafy vegetables, seeds,
vegetable oils
Antioxidant; prevents cellular
damage
K
Green leafy vegetables; made by
bacteria that live in human
intestine
Needed for normal blood clotting
B1 (thiamine)
Whole grains, pork, legumes, milk
Normal metabolism of
carbohydrates
Dairy products, meats, vegetables,
whole-grain cereal
Normal growth; part of electron
transport chain; energy
metabolism
B2 (riboflavin)
Types of Vitamins
Vitamin
Sources
Function
Niacin
Liver, milk, whole grains, nuts,
meats, legumes
Important in energy metabolism
B6 (pyridoxine)
Whole grains, meats, vegetables
Important for amino acid
metabolism
Pantothenic acid
Meats, dairy, whole grains
Needed for energy metabolism
Folic acid
Legumes, nuts, green leafy
vegetables, oranges, broccoli, peas,
fortified bread and cereal
Coenzyme involved in nucleic acid
metabolism; prevents neural-tube
defects in developing fetuses
B12 (cyanocobalamin)
Meats, eggs, dairy products,
enriched cereals
Coenzyme in nucleic acid
metabolism; maturation of red
blood cells
Types of Vitamins
Vitamin
Sources
Function
C (ascorbic acid)
Citrus fruits, tomatoes, red or
green peppers, broccoli, cabbage,
strawberries
Maintenance of cartilage and
bone; antioxidant; improves iron
absorption; important for healthy
gums, tissue repair, and wound
healing
Biotin
Legumes, vegetables, meat
Coenzyme in synthesis of fat;
glycogen formation; amino acid
metabolism
Choline
Egg yolk, liver, grains, legumes
Required for phospholipids and
neurotransmitters
Nutrition Concept Map
Nutrients
include
Carbohydrates
Fats
Proteins
Vitamins
Minerals
include
are made of
are made using
include
include
Simple
Complex
such as
such as
Amino
Acids
Fatty
Acids
Sugars
Starches
Calcium
Glycerol
Fatsoluble
Watersoluble
Iron
Minerals
• Minerals are elements that originate in the
Earth and cannot be made by living
organisms.
• Most of the minerals we need come from
plant material or indirectly from animals.
• Your body uses minerals for many different
jobs, including building bones, making
hormones and regulating your heartbeat.
Macrominerals
Minerals your body
needs in larger
amounts:
Calcium
Phosphorus
Sodium
Potassium
Magnesium
Chloride
Sulfur
Trace Minerals
Body only needs small
amounts:
Iron
Manganese
Copper
Iodine
Zinc
Cobalt
Fluoride
Selenium
Types of Minerals
Mineral
Calcium
Phosphorus
Potassium
Sources
Diary products; salmon; sardines;
kale; tofu; collard greens; legumes
Dairy products; meats; poultry; grains
Meats; dairy products; many
fruits and vegetables; grains
Function
Bone and tooth formation; blood clotting;
nerve and muscle function
Bone and tooth formation; acid-base balance
Acid-base balance; body water balance;
nerve function
Chlorine
Table salt; processed foods
Acid-base balance; formation of gastric juice
Sodium
Table salt; processed foods
Acid-base balance; body water balance;
nerve function
Magnesium
Whole grains; green leafy vegetables
Activation of enzymes in protein synthesis
Iron
Meats; eggs; legumes; whole grains;
green leafy vegetables; dried fruit
Component of hemoglobin and of electron
carriers used in energy metabolism
Fluorine
Fluoridated drinking water; tea;
seafood
Maintenance of tooth structure; maintenance
of bone structure
Iodine
Seafood; dairy products; iodized salt
Component of thyroid hormones
Zinc
Meats; seafood; grains
Component of certain digestive enzymes