Transcript Essential Nutrients Notes

SIX MAJOR
NUTRIENTS
HUM-FNW-4: Evaluate Nutritional information in relation to
wellness or individuals and families
HUM-FNW-4.1: Identify basic nutrient information i.e. nutrient classes
and major sources of each.
WORDS TO KNOW!
NUTRITION - is the science that
studies how body makes use of food.
DIET - is everything you eat and
drink.
NUTRIENTS
Chemicals
found in foods critical
to human growth &
Development
Nutrients…
Supply energy
• Help build cells and tissues
• Regulate body processes
•
MALNUTRITION
Poor nutrition over an
extended period of time.
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Body does not get what it needs from food
Body does not have the nutrients it needs for
energy, growth, repair and the regulation of
various body processes.
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MALNUTRITION CONT.
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Causes overweight and underweight health
situations
Delays or inhibits growth and development as
well as resistance to diseases in children
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Affects teenage girls in childbearing years
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Severely affects unborn child in pregnant women
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Affects your health and life span
THE PROCESS OF SATISFYING HUNGER
1.
You need energy
2.
You feel hungry
3.
You eat to get rid of hunger
4.
You feel satisfied
5.
You need more energy
6.
The cycle repeats again
WHAT FOOD DOES FOR YOU
 It
provides energy for daily activity
 It
gives you raw material
 Eating
is an enjoyable activity
SIX NUTRIENTS
Carbohydrates
Protein
Fat
Minerals
Vitamins
Water
CARBOHYDRATES
Carbohydrates are the primary
source of energy.
 Mainly
from Plant sources
 Whole Grains (important for fiber)
 Fiber – Non digestible (20-30g/day at age 5+)
 Two Types – Simple and Complex
 4 calories per gram
 All must be broken down into simple sugars
for the body to absorb them.
 Glucose, sucrose, fructose, maltose, lactose
starch and cellulose.
PROTEIN
The chemical building blocks of the
body needed for growth, maintenance
& repair of tissues.
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Repair body tissue, immune system
1/5th of the entire body weight
Excess protein is stored as fat
Chains of amino acids (22 needed 9 essential)
4 calories per gram
Kwashiorkor – diseased caused from deficiency
Complete proteins – animal sources & soy
Incomplete proteins – missing 1 key amino acid
FATS
Fats are another source of energy.
It also protects against temperature changes.

Promote Healthy Skin & Cell Growth
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Saturated fats RAISE  cholesterol
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Unsaturated fats may LOWER  cholesterol
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Monounsaturated & Polyunsaturated oils
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Hydrogenation – Crisco
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Trans fatty acids – partially hydrogenated oils
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9 calories/gram
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Energy Source – transport nutrients (fat soluable vitamins)
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Excess Stored as fat in the body
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Cholesterol – LDL  = Bad
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Adds flavor to our foods
HDL  = Good
VITAMINS
Vitamins help regulate body functions.

Keep the body tissue healthy & help systems function properly.
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Fat Soluble – A,D,E&K

Water Soluble – C & B
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Organic substances
A – vision, beta carotene, dark green leafy & yellow orange veggies
D – Calcium absorption, sunshine vitamin, fortified milk, rickets
E – Antioxidant, clear skin, nuts & oils, green leafy veggies
K – clotting of the blood, green leafy veggies, daily, egg yolks
VITAMINS CONT.
C – Immune System, ascorbic acid, maintains healthy bones, teeth,
iron absorption, antioxidants & scurvy
B – is in all grains
Niacin – b3 nervous system and carbs to energy pellagra
Riboflavin – b2 turns carbs to energy
Thiamin – b1 turns carbs to energy, nervous system, beri beri.
Folate – not enough causes birth defects, builds red blood cells with
b12. Green leafy veggies & Grains
MINERALS
Minerals help your body work properly.
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Macro & Micro minerals (trace minerals)
Inorganic
Calcium – bone growth, osteoporosis
Phosphorus – with calcium, building body cells.
Sodium – chlorine, potassium, osmosis & fluid balance
Iron – Carries oxygen to the blood
Zinc – body heals, growth of tissue
Fluorine – strengthens teeth (Water)
Iodine – bodies use of energy (Iodized Salt)
WATER
Water is essential to our body
because it carries nutrients.
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Critical for survival
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60% of your body is water
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80% of blood is water
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Need in most chemical reactions in the body
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Hydration
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Temperature control of the body
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Weight – 3 8oz glasses/day is needed
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Sources – water, juice, milk, fruit, soup etc.
HOW MUCH SHOULD YOU EAT?
It depends on three factors:
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Gender
Activity level
Age