Transcript File

The Six Nutrients
What is Nutrition?
• Nutrition—Science or study of food and
the ways in which the body uses the food
and the study in our food choices, and
study of nutrients that foods contain
• Nutrients—substances your body needs to
function properly, grow, repair itself, and
supply you with energy
What are the SIX nutrients?
•
•
•
•
•
•
•
Carbohydrates
Fats
Proteins
Minerals
Vitamins
Water
My Very Fat Cat Watches People!
CARBOHYDRATES
• Function—Gives your
body energy.
• Your body converts carbs
into glucose
– Glucose—body’s chief
energy source
– Glycogen—body’s quick
energy reserve..if too much
of it in body, your body
turns it into body fat
Two Types of Carbs
Simple Sugars
• Your body burns these off
right away
–
–
–
–
Glucose
Fructose
Lactose
Sucrose
– Food
– examples??
Complex Carbs
• Your body stores these
longer
– Fiber
• Provides little energy
and cannot be digested
– Prevents constipation
– Keeps intestines
healthy
– May help prevent
colon and heart
disease
• Food examples?
Too Many Carbs…..
• Type II Diabetes
• Gain Weight
• Obesity
Proteins
• Nutrients that help
build and maintain
body tissues (i.e.
MUSCLE)
• Amino acids make up
body proteins—20 of
them
• Found in teeth, skin,
organs
• Provide 4 calories per
gram
Two Types of Proteins
• Complete proteins—provide all essential
amino acids—found in meat, dairy, eggs
• Incomplete proteins—does not have all
essential amino acids—vegetables, grains
FATS
• Function: Stores energy in your body
• Functions
– Need for body to function properly
– Gives aroma and texture to foods
• A lipid that does not dissolve in water
Two Types of Fats
Unsaturated Fats
• GOOD Fats
• Unclog your arteries
• Found in fish, oils, peanut
butter, nuts
Saturated Fats
• BAD Fats
• Clog your arteries
• Found in meat products,
fried products, junk food
Trans Fats
Very, very, very, very bad!!!!
Too Many Fats…
•
•
•
•
Obesity
High Cholesterol
Heart Disease
Kidney failure
What is Cholesterol?
• Cholesterol—fatlike substance produced in the
liver and found only in foods of animal origin
• High Density lipoprotein (HDL)—“good”
cholesterol, removes cholesterol from the blood,
lowers risk of heart disease
• Low Density Lipoprotein (LDL)—“bad”
cholesterol, the higher the level of LDL, the
higher your risk of heart disease. Lowering
elevated LDL cholesterol can reduce the risk of
having a heart attack.
What is your cholesterol level?
LDL CHOLESTEROL
Less than 100
100 to 129
130 to 159
160 to 189
190 or higher
HDL CHOLESTEROL
Less than 40
60 or higher
TRIGLYCERIDES
Less than 150
TOTAL CHOLESTEROL
Less than 200
200 to 239
240 or higher
Optimal Goal
Close to Optimal
Borderline High
High
Very high (definite risk)
Low (High Risk)
High (Optimal)
Optimal Goal
Optimal Goal
Borderline High
High
Vitamins…
Fat Soluble
• Dissolve in fat tissue
– Vitamin A—maintains
healthy skin and repairs
tissues
– Vitamin D—needed for
strong bones
– E—aids in blood flow
– K—essential for blood
clotting
Water Soluble
• Dissolve in bloodstream
– B Vitamins—helps body
use proteins and fats
– Vitamin C—helps your
immune system
– Folic Acid—reduces birth
defects
Vitamins
Food Sources
• Vitamin A—green
vegetables
• Vitamin D—milk and
sunlight
• Vitamin A—milk, spinach
• Vitamin K—leafy
vegetables
Food Sources
• Vitamin B—meats
• Vitamin C—citrus fruits
• Folic Acid—dark leafy
vegetables
Too little vitamins…
• Birth defects
• Scurvy
Minerals
• Body does not make
these so you need to get
the foods.
– Calcium—builds bone
density
– Iron—carries oxygen
in Red Blood Cells
– Potassium—prevents
muscle aches
Too little minerals….
• Osteoporosis
• Muscle cramps
• Anemia
Water
• Function:
– Moves food through
digestive system
– Transports nutrients
and removes wastes
– Cools body through
perspiration
– Lubricates joints
Too little water….
• Causes
– Dehydration
– Rule of thumb—if
you are thirsty you
waited too long to
take in fluids