Transcript Chapter 6

Getting & Using Nutrients
Chapter 6
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Carbohydrates: Your Main Energy
Source
• Simple
• Sugars
• Made from 1 or 2
sugar units
• Complex
• Starches
• Made up of many
sugars, attached
together
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Digestion
• Your body breaks down starches into
single sugars, that are taken into your
blood to make energy
• Skipping a meal or limiting carbs, you
body may run short on energy
• If you eat more than you need you get
more calories than you need
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Food Sources of Carbs
• Sugars are a natural part of some foods
• Fruit and milk contain sugar
• Candy are high in added sugars and no
other nutrients
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Good Sources of Complex Carbs
• Grain products
– Breads, rice, and pasta
• Vegetables such as squash, potatoes,
corn
• Dry beans, peas, lentils
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Dietary Fiber
• High in complex carbs = high fiber
• Dietary fiber = plant material that can’t be
digested
• Helps your digestive tract work properly
• May help protect from heart disease and
cancer
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Fats: Essential to Your Health
• Fat is both a food and a nutrient
• Gives meals flavor and texture
• As a nutrient, it supplies energy and other
important roles
• Fat promotes healthy skin and normal growth
• Partner with certain vitamins, carrying them to
where you need them
• Fat stored in your body acts as a cushion to
protect vital organs such as heart and liver
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Food Sources of Fat
• Naturally present in meat, poultry, fish,
dairy products, nuts
• Vegetable oil is a liquid form of fat
• Butter, margarine, cream, mayo is almost
all fat
• These are in gravies, dressing, cakes,
cookies, ice cream
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Fats
• Saturated= are hard
at room temperature
• Butter, stick
margarine, fats in
meat, poultry, and
dairy products
• Unsaturated = are
liquid at room
temperature
• Vegetable oils, nuts,
olives, avocados
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Cholesterol
• Is a waxy substance that is part of every
cell of your body
• Our bodies produce all the cholesterol it
needs
• We also get more from our eating plan
• Found in animal sources:
• Meat, poultry, fish, egg yolks, dairy
products
• Plant sources have no cholesterol
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• High levels of cholesterol in your blood
increases your risk of heart problems
• Too much fat, (saturated) increases
cholesterol more
• Go easy on high fat foods
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Proteins; Your body’s Building
Blocks
• Help your body grow, repair itself, and fight
disease
• Use protein to provide energy if needed
• Amino acids = the many small units that
make up protein
• Your body arranges amino acids to make
different proteins it needs
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• Our body makes some amino acids
• Essential amino acids= what the body can’t
make, you must eat them
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Food Sources of Protein
• From both animal and plant sources
• Animal = meat, poultry, fish , eggs, and dairy
• All are essential amino acids (complete protein)
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Plant sources include dry beans, peas and nuts
Lack one or more essential amino acid
(incomplete protein)
Eat a variety to get complete
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• Most people get plenty of protein in normal
eating plan
• Extra protein won’t build bigger muscles
==only physical activity does that
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Vital Vitamins
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Vitamins needed in only small amounts
Pack a powerful punch
Don’t provide energy or build body tissue
Help regulate these processes as well as
others
• Help other nutrients do their jobs
• See chart on pages 94 & 95
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• Vitamins A, C and E have special roles
• Act as antioxidants (help to protect your
body from cell damage that can lead to
health problems
• Eat plenty of fruit, veggies, whole grain
breads & cereal, nuts
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See page 94 & 95
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Water soluble vitamins
Vitamins C & B
Dissolve in water
Not stored in body
Need to eat them
regularly
• Gets rid of excess in
urine
• Taking large amounts as
supplements can cause
your kidneys to work too
hard to remove excess
• Fat soluble vitamins
• Vitamins A, D, E, and K
• Stored in your body fat &
in your liver
• When you need them
your body pulls them out
• Excess amounts can
build up to harmful levels
in your body
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Mighty Minerals
• Promote good health
• Regulate body processes
• Others become part of your bones, teeth
and blood
• Need to pay special attention to calcium
and iron in the teen years
• See page 97
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Healthy Bones
• Grow with the help of calcium,
phosphorous and magnesium
• Highest need in teen years
• Although we build and maintain lifelong
• If you don’t get enough, your body
withdraws what it needs from your bones
• Osteoporosis –condition in which bones
become porous and can break easily
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Healthy Blood
• Iron helps red blood cells carry oxygen to
all your cells
• Without iron, your blood can’t carry all the
O2 your body cells need to make energy
• anemia- lack of iron in body
• Makes you feel tired and week
• Women need more iron due to
menstruation (especially teens)
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Water is a Nutrient, Too!
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Vital nutrient
Need a regular supply
Help body perform life supporting activities
Live many days without food
Live without water only a few days
Carries nutrients, eliminates wastes, helps
regulate body temperature
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Sources of Water
• Each day you lose 2 – 3 quarts of water
• Replace it by drinking 8 cups of fluid
• Choose plain water, fruit juices, milk, soups
• Caffeine products (coffee, tea, some sodas) not
the best sources
• Caffeine make you lose water
• Many foods supply water ( fruits, veggies, bread
and some meat)
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Dietary Supplements
• Most get all the nutrients they need by
eating a variety of nutritious foods
• Dietary supplement – provides extra
nutrients in the form of pills, capsules,
liquid, powder
• May contain vitamins, minerals, fiber,
protein, herbs
• Sometimes they are necessary
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• Doctor may recommend them for elderly,
pregnant, nursing women, people on
certain medications, recovering from
illnesses
• Special diets or very low calorie diets
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Summary
• Carbs, fats, proteins, vitamins, minerals,
water each have specific functions to
perform in your body
• Each nutrient is supplied by many different
foods, including some that are especially
good sources
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• Dietary supplements, used appropriately,
can provide extra nutrients for people in
special circumstances
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