Transcript Nutrients

Ch. 5
Lesson 2-3
Carbohydrates
 The starches and sugars found in food.
 Body’s preferred energy source
 Provide 4 calories/gram
 55-65% of your daily calories come from carbs (mostly
complex carbs)
 2TYPES
Simple Carbohydrates
 Sugars
“Simple” composition = easier/faster for the body to
break down
Fructose: Fruits
Lactose: Dairy
Maltose: Grains
Sucrose: Table sugar
Complex Carbohydrates
 Starches
Several sugars linked together (chemically more
complex). Take longer to break down.
Rice, grains, seeds, nuts, legumes, tubers
Role of Carbohydrates
 Carbohydrates are converted to GLUCOSE (the
body’s chief fuel source.
 Glucose that is not used right away is stored as
GLYCOGEN, which is stored in the muscles and
liver.
 Excess carbs get stored as adiose (fat).
Fiber
 Special complex carbohydrate that is not digested to
use as fuel.
 Found in the stringy parts of vegetables, fruits and
grains. (skins, seeds and whole grains)
 You need 25 grams of fiber daily.
Functions of Fiber
1) Helps move waste through the digestive system.
(prevents constipation, appendicitis & intestinal
problems)
2) Reduces risk of some cancers.
3) Helps control diabetes (lowers blood cholesterol,
blood sugar)
4) Helps those trying to lose weight feel full longer/eat
less
Proteins
 Nutrients that help build and maintain body tissues.
 Produce 4 calories/gram
 Proteins are made of amino acids (which are
substances that make up body proteins).
 Your body makes all but 9 of the 20 total amino acids.
These 9 are called essential amino acids which you
must get from food.
Complete Proteins
 Foods that contain all the essential amino acids in the
proper amounts.
 Examples: animal products, meat, fish, poultry, eggs,
milk, cheese, yogurt, soybean
Incomplete Proteins
 Foods that lack some of the essential amino acids
 Examples: seeds of plants, legumes, nuts, whole grains
 These can be eaten together to make complete
proteins. (Vegetarian/Vegan)
Role of Proteins
 1) Amino acids build new body tissues.
 2) New proteins form to replace damaged/ worn out
cells
 3) Proteins help to regulate many body processes
*Proteins are also found in:
enzymes (which control the rate of biochemical
reactions),
hormones (regulate reactions)
antibodies (identify & destroy bacteria & viruses)
Fats
 Fats are the most concentrated form of energy. They
provide more than twice the energy of
carbohydrates and proteins at 9 calories/gram.
(Unfortunately, your body will utilize
carbohydrates and proteins first.)
 Fats are a type of lipid (a fatty substance that does not
dissolve in water)
 Teen girls need 66 grams/day
 Teen boys need 84 grams/day
Saturated Fat
 When the fatty acid holds all the hydrogen atoms it
can.
 Examples: animal fats and tropical oils
(Think about the grease that remains in the pan when cooking meat)
• Usually solid or semi solid at room temperature
(Butter….)
• Associated with a higher risk for heart disease
Unsaturated Fat
 Missing one or more pairs of hydrogen atoms
 Examples: Vegetable fats (Vegetable & Olive oils)
 Liquid or oil at room temperature
 Associated with lower risk for heart disease
Role of Fat
1) Transport vitamins A, D, E, and K to the blood.
2) A source of linoleic acid (an essential fatty acid not
made in the body but necessary for growth and
healthy skin.)
3) Add flavor & help satisfy hunger
4) Surrounds/cushions vital organs
5) Insulates body against extreme temperatures
Cholesterol
 A fatlike substance produced in the liver of all animals,
therefore found only in foods of animal origin.
 You need cholesterol for:
1) Production of sex hormones
2) Production of Vitamin D
3) Provide a protective sheath around nerve fibers
but your body makes what you need!
High blood cholesterol = Higher chance of heart and
circulatory disease, so limit saturated fats!
Vitamins
 Compounds that help regulate many vital body
processes, including the digestion, absorption and
metabolism of other nutrients.
 Vitamins are micronutrients, meaning they are needed
in small amounts.
Water Soluble Vitamins
 Dissolve in water and pass easily into the blood stream
throughout digestion.
 These cannot be stored. Any excess is excreted in
urine.
 Need to replenish regularly through food or use of
supplements.
(Do not over cook veggies/eat raw as much as possible)
Fat Soluble Vitamins
 These are vitamins that are absorbed and transported
by fat. (A,D,E,K)
 These can be stored in the fatty tissue, liver and
kidneys for later use, but can reach toxic levels if taken
in excess.
Minerals
 Inorganic substances that the body cannot
manufacture but act as catalysts, regulating body
processes.
 Also micronutrients
 Some common minerals
(referred to as trace minerals)
Iron
 Especially important for growth and development.
 Essential for hemoglobin in blood to carry oxygen
through out the body.
 Without iron or at low levels one will feel tired and
have lass endurance.
Calcium
 Develops and maintains bone strength which gives
structure to your bones (skeletal system)
 Aids in muscle contraction (muscular system), blood
clotting (circulatory system), and proper functioning
of the nervous system
* When you do not get enough calcium, your body takes
it from the bones to give to your muscles, blood and
nerves, which it turn, weakens your skeleton.
Electrolyte Compound
 Sodium and potassium: Help maintain balance of fluid
in body cells
 Chloride: Helps split starches
 ? Why are electrolytes pushed to athletes through
sports drinks? (What do they do…?)
Water
 Makes up the greatest percentage of your body and is vital
to every body function.
1) carries nutrients to & transports waste away from cells
in the form of plasma (circulatory)
2) lubricates joints & mucous membranes (skeletal)
3) helps the body swallow & digest foods, absorb
nutrients & eliminate waste (digestive)
4) Helps regulate body temperature through
perspiration. (integumentary)
Your body needs 10 cups of water/day, you are told to
drink 8…. Where does the rest come from?