Transcript Chapter 8 Nutrients

Nutrients
6 Essential
pg.7
(1st 3 of the Essential)
1. What 3 nutrients provide energy?
1.
2.
3.
Carbohydrates: Simple & Complex
Proteins: made up of 20 amino acids; build
muscle and repair body tissues.
Fats: unsaturated & saturated. Maintain body
temperature and protect nerves.
Cont…
4. Vitamins: Water soluble (B1, B2,
B3,B12, and vitamin C & Fat soluble
(A,D,E,K).
5. Minerals: Calcium, sodium, magnesium,
potassium, phosphorus, and sulfur.
6. Water: You must have f or Homeostasis
in the body. It also contains electrolytes
that regulate functions in your body.
Classification of Nutrients
4 calories/gm 1. Carbohydrates
9 calories/gm 2. Fats
4 calories/gm 3. Protein
50-60%
Simple & Complex
less than 30% Saturated & Unsaturated
10-15
Provides energy for
muscle
activity and
body heat
Complete & Incomplete
Build, repair, and
maintain body
tissue
No Calories
4. Water
Non-fuel
5. Minerals
Substances
eight – 8oz. glasses
6. Vitamins Water & Fat Soluble (ADEK)
Control and
Regulate Body
Functions
Key Terms
Protein*Complete
 Animal sources,
meats, fish, and so
forth. Contains all 9
essential amino
acids.
 Marsmus, Kwashiokor are
some deficiency diseases
that could occur. The
body eats away at the
muscle tissues.
Protein*Incomplete
 Plant sources like
grains and legumes.
These can be
combined to provide
the 9 essential amino
acids. (ex: black
beans, and rice)
Carbohydrates
Simple
 Also known as sugars.
They occur naturally in
fruits, vegetables, and
milk. They are added to
manufactured foods, such
as cookies, candies, etc.
Complex
 Are made up of long
chains of sugars.
Starches are a main
source found in
potatoes, and grains.
Glucose is how the
body coverts it and
then eventually
stored as fat.
 Diabetes too much…
 Fiber: is needed from
these starch foods. Passes
through your body
sweeping out bacteria.
(oats, bran, beans, &
seeds)

Fats
Saturated




Are solid at room
temperature. Mostly are
from animal sources.
Cholesterol: waxy
substance found in your
body and in other animal
sources.
Trans Fats: manufactures
add hydrogen to fat
molecules in vegetable oils .
Found in margarine, chips,
and commercially baked
products.
Heart Disease
Unsaturated Fats
 Monosaturated: has
one molecule..
Vegetables, like
avocados, etc.
 Polyunsaturated:
Has two molecules.
safflower, corn and
soybeans
Vitamins
Fat Soluble
 A: Foods
liver;eggs;cheese, yellow,
orange, and dark
vegetables & fruit.
 D: Foods Milk, eggs,
liver, & exposure to
sunlight.
 E: Foods Oils, wheat
germ, whole grains, green
leafy vegetables.
 K: Foods Green leafy
vegetables, potatoes, &
liver.
Functions
 Maintains healthy skin,
bones, teeth, aids in
vision.
 Maintains bones & teeth
and helps in use of
phosphorus.
 Aids in maintenance of
red blood cells, vitamin A
and fats.
 Aids in blood clotting
Water Soluble
Vitamin & Sources









B1: Whole grain foods, legumes.
B2:(Riboflavin) milk;eggs;
meat; whole grains.
B3:(Niacin) Chicken, fish, green
leafy vegetables.
B6: (Pyridoxine) fish;
poultry;cheese
B12: meat; fish; milk & cheese.
Pantothenic acid: grains
Folate: Green leafy vegetables,
legumes.
Biotin: Peas, bananas, melons
C:(ascorbic acid) Citrus fruits,
tomatoes, potatoes, green
vegetables.
Main Functions
 Aids Nervous system
 Aids in metabolism of
Carbs, proteins, and fats.
 Aids in metabolism.
 Same
 Nervous system & red
blood cells.
 Metabolism
 Bone, teeth, and skin.
Aids in resistance to
infection .
Minerals
Mineral & Source
Main Functions
 Calcium: milk & milk
products.
 Phosphorus: legumes &
milk products.
 Magnesium: Leafy green
veggies; whole-grain
foods.
 Sodium: Salt, soy sauce.
 Chlorine: Salt, soy sauce.
 Potassium: Veggies, fruit,
meats.
 Sulfur: Milk, legumes,
nuts.
 Maintains bone & teeth&
blood clotting.
 Same above.
 Muscle contraction, bones
& protien.
 Water balance
 Same
 Water balance & aids in
nervous system/heart.
 Forms part in amino acids
& B vitamins.
 Iodine: Seafood; salt
 Selenium:
Seafood's; organ
meats.
 Iron: red Meats;
legumes, green
veggies, dried fruit.
 Zinc: Meats; poultry;
milk
 Fluorine: Fish;
fluoridated water.
 Assists Thyroid
Hormone
 Breaks down harmful
substances
 Part of red blood
cells.
 Body processes.
 Helps form strong
teeth & bones.
Dietary Guidelines
 Aim for Fitness
 1. Aim for a healthy weight.
 2. Be physically active each day.
 Build a Healthy Base.
 1.Let the Pyramid guide your food choices.
 2. Choose a variety of grains daily, especially whole
grains.
 3.Choose a variety of fruits and vegetables daily.
 4. Keep food safe to eat.
 Choose Sensibly
 1. Choose a diet that is low in saturated fat
and cholesterol and moderate in total fat.
 2. Choose beverages and foods to
 moderate your intake of sugars.
 3. Choose and prepare foods with
 less salt.
 4. If you drink alcoholic beverages,
 do so in moderation.