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?