Transcript Nutrients
WHAT ARE FOUR FACTORS THAT INFLUENCE FOOD CHOICES? BELLRINGER NUTRITION Item 1 Ingredients Sugar, corn syrup, wheat flour, molasses, caramel color, licorice extract, corn starch, salt, artificial colors, resinous glaze, canuba wax, artificial flavors Item 2 Ingredients Nutritive dextrose, soluble saccharin, cream of tartar, calcium silicate Item 3 Ingredients Tuna, water sufficient for processing, vegetable oil, calcium phosphate, soy flour, artificial and natural flavors, vitamin A, B1, B6, E and D3 supplements, sodium chloride, salt, zinc sulfate, sodium nitrite, folic acid Nutrients Substances in food that your body needs to grow, to repair itself, and to supply you with energy. Classified into 6 groups Provide Energy: Carbohydrates Proteins Fats Perform other functions: Vitamins Minerals Water Carbohydrates The starches and sugars present in foods Body’s preferred source of energy Used by the body to perform every task Classified as Simple or Complex Nutritionists recommend that 45 to 65 percent of your daily calories come from carbohydrates, mainly complex. Simple Carbohydrates Sugars, such as fructose (found in fruits) and lactose (found in milk). Sugars occur naturally in certain foods such as fruits, dairy products, honey and maple syrup. They are also added to many processed foods like cereal, bread and bakery products. Complex Carbohydrates Starches are long chains of sugars linked together. Found in whole grains, seeds, nuts, legumes (dried peas or beans), and tubers (root vegetables such as potatoes.) Body has to break down complex carbohydrates into simple carbohydrates before it can use them for energy. Fiber An indigestible complex carbohydrates Can’t be digested and used as energy It helps move waste through the digestive system. Help you feel full, and may reduce your risk of cancer, and heart disease. Recommended 20-35 grams of fiber each day. Excellent Sources of Fiber Fruits Vegetables Whole grain products such as Bran cereals Oatmeal Brown Rice Most carbohydrates you consume are broken up into their simplest form called glucose. Glucose is the main source of energy for the body’s tissues. Glucose can be stored in the body’s tissue and used later during times of intense activity. Protein Nutrients that help build and maintain body cells and tissues. Made up of chemicals called amino acids. Basic building material for your body’s cells. Muscles, bones, skin and internal organs are all constructed of protein. Helps your body grow during adolescence and childhood. Helps maintain muscles, ligaments, tendons and all body cells throughout your life. Protein can also be used as an energy source but are not as efficient as carbohydrates. Fats Most of what you hear about fats is how to avoid them. This does not mean that your body does not need them. Your body needs a certain amount of fats to function properly. However, you can choose healthier types of fat. The fat in all foods is a combination of saturated and unsaturated fats. Saturated Fat Usually solid at room temperature Animal fats and tropical oils Palm Oil Coconut Oil Beef, Pork, Egg Yolks, and dairy foods are higher in saturated fatty acids than chicken and fish High intake of saturated fat is associated with increase risk of heart attack. Unsaturated Fats Usually liquids at room temperature Vegetable fats Olive Canola Soybean Corn Associated with reduced risk of heart disease “The Skinny on Fat” Article What vitamins does fat help absorb? What percent of a daily diet should come from fat? What are fatty acids? What are trans fats? What is the problem with trans fat? Fats Provide a concentrated form of energy. Essential fatty acids are important for brain development, blood clotting and controlling inflammation. Help maintain healthy skin and hair. Consuming too much fat can lead to unhealthy weight gain and obesity. Calories from the fat you do not use are stored as body fat. Carrying too much body fat increases the risk of health problems, such as type 2 diabetes and cardiovascular disease. Cholesterol Substance that circulates in the blood Increase the levels are caused by consuming too many saturated fats Cholesterol is needed to create cell walls, certain hormones, and vitamin D. Excess cholesterol in your blood can build up on the inside of your arteries. Other Types of Nutrients Some nutrients do not supply calories but are still necessary for carrying out various body functions. Vitamins Minerals Water Vitamins Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients. Classified as water-soluble or fat-soluble Water-soluble Water-soluble vitamins dissolve in water Pass easily during digestion. Not stored, so you need to replenish often. Water-soluble B – aids in generating energy that the body utilizes to carry out its activities. Also participates actively in making red blood cells that carry oxygen to different parts of your body. Sources: whole grains, fish and seafood, leafy green veg., dairy, beans and peas C – it helps in strengthening your gums and muscles. Sources: Citrus foods, tomatoes, broccoli, cabbage and strawberries Fat-soluble Fat-soluble vitamins are absorbed, stored, and transported in fat. Excess buildup of these vitamins can be toxic. A – it helps a great deal in improving your eyesight. Also aids in maintaining healthy skin. Sources: Eggs, milk, apricots, carrots, spinach and sweet potatoes D – it works towards strengthening your bones and teeth. It also aids in absorbing the calcium required by the body. Sources: Fish, egg yolk, dairy products and the Sun Fat-soluble E – It takes care of your lungs and also aids in formation of red blood cells. Sources: Whole grains, nuts, eggs yolks, leafy green vegetables K – Helps in the maintenance of normal levels of the blood clotting proteins. Sources: leafy green veg., dairy products and pork Minerals Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth. Also used for regulating many vital body processes. Your body cannot produce minerals so it must get them from food. One very important mineral is calcium. Calcium promotes bone health. Eating calcium-rich foods helps reduce your risk of developing osteoporosis, a condition in which there is the progressive loss of bone tissue. Most common in women over the age of 50. “The Power of Antioxidants” Article Antioxidants counteract the effects of oxidation in the body. Oxidation can occur naturally as cells process and use energy from the food Oxidation can cause damage to body tissue and lead to disease Includes vitamins, minerals and enzymes Believed to protect the body by slowing the destruction that oxidation causes Water Essential for most body functions All body cells contain water Function Swallow and digest food Absorb other nutrients Eliminate wastes Maintain normal body temperature Transports other nutrients to cells Carries wastes from your cells Lubricating for joints Water Teen girls need about 9 cups of water a day and teen boys need 13. About 20% of your daily water intake is from the foods you eat because everything you eat contains some water. Water intake varies on the activity level of the individual. Therefore, different people need different amounts of water each day.