Transcript Essential Nutrients

Essential
Nutrients
Nutrition & Nutrients
Nutrition is the Study of Food &
How the Body Uses it
Nutrients are substances found
in food that are necessary to
maintain life!
– Gives us Energy
– Forms, Repairs & Regulates
Body Tissues
– Regulate All Body Processes
You MUST Eat a Balanced Diet to be Healthy!!!
Essential Nutrients
Carbohydrates
Protein
Fats
Vitamins
Minerals
Water
Fiber is the Most Essential
Non-Nutrient!!
You MUST Eat a Balanced Diet with the Right
Amounts of Each Nutrients in Order to be Healthy!!!!
Carbohydrates
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Our Bodies Main Source of Energy
Sugars, Starches & Fiber
45-65 % of Total Daily Calories
4 k/cal per Gram
Simple VS Complex
Simple Carbohydrates
AKA…. Simple Sugars…..
The Simplest Form of Carbs!!
All Fruit, Most Vegetables (NO Potatoes), Candy, Soda, Table
Sugar, Dairy Products (Milk, Yogurt & Ice Cream), Sugary Candy
(Skittles, Dots, Tootsie Rolls…), Sugary Cereals (Corn Pops, Fruit Loops)
Simple Serving Sizes
Milk & Milk Products:
– 1 cup Milk or Yogurt
– 1 ½ ounces Hard Cheese
– ½ cup Ice Cream
• Fruits:
– 1 cup Cut Up Fruit
– 1 cup Juice
– ¼ cup Dried Fruit
• Vegetables:
– 1 cup Raw or Cooked
– 1 cup Juice
– 2 c Raw Leafy Greens
Complex Carbohydrates
AKA… Starches
Foods contain Starch, Glycogen & Fiber
Starchy Vegetables (Potatoes & Corn Products), Legumes (Dry Beans &
Dry Peas), Whole Grain Products such as Corn or Flour Tortillas,
Potato Chips, Bread, Cereal (healthy), Pasta, Rice
Come only from Plant Sources!!!
Complex Serving Sizes
•1 oz = 1 Slice of
Bread size of a
cassette tape
•1 c Dry Cereal
•½ cup Cooked Rice
or Pasta
•½ cup Cooked Cereal
•Bagel – Size of a
tuna fish can
Differentiating Between the 2
Fiber
Most Essential Non-Nutrient
Helps Push Food through our
Digestive System
Contains a minimal amount of energy
& can NOT be digested
Fruits, Vegetables, Whole Grains & Beans
“the Browner the Better!”
Come only from Plant Sources!!!
Proteins………
Protein
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Builds & Repairs Cells of Muscles, Skin, Hair & Nails
Forms Hormones, Antibodies & Enzymes
10-35 % of Total Daily Calories
4 k/cal per Gram
Eat Too Much & it is Stored as Fat
Complete vs Incomplete
Complete Protein
• Contains All 9 Essential Amino Acids
• Contains Cholesterol
Chicken, Turkey, Pork, Beef, Seafood, Emu, Ostrich, Venison,
Antelope, Sausage, Cheese, Dairy….
Come Only From Animal Products
Complete Protein
• 3 oz Cooked
Meat (Size of a
deck of cards)
• 3 oz Cooked
Fish (Size of a
Checkbook)
Come Only From Animal Products
InComplete Protein
• Lacks 1 or more of the 9 Essential Amino Acids
• 3 Categories:
– Nuts & Seeds – Pumpkin seeds,, sunflower
seeds, walnut, almonds, etc.…
– Grains – Whole wheat bread, rice, corn
products, pasta…
– Legumes – Tofu, dry beans, soy products,
peanut butter…
Come Only From Plant Products
InComplete Protein
3 Categories:
– Nuts & Seeds
– ¼ cup Nuts
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Grains –
½ cup Cooked Rice
1 slice Bread
½ cup Cooked Pasta
– Legumes –
– ½ cup Cooked Beans
– 2 tbsp Hummus (Size of a Golf Ball)
Come Only From Plant Products
Completing Incomplete Proteins
You MUST combine 2 foods from different categories of
incomplete proteins in 1 meal to be considered complete!!
(Nuts and Seeds, Legumes & Grains)
Peanut butter & Bread
Rice & Beans
Tofu & Rice
Come Only From Plant Products
Fats
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Main Form of Energy Storage
Cushion Organs
Maintains Body Temperature
Makes Hormones
Helps you Feel Full after you
Eat
• Coats Nerves & Membranes
• Adds Taste & Texture to Food
• 9 Calories per Gram
Eating Too Many Can Lead to
Obesity 
Saturated vs Unsaturated
Saturated Fat
• Contain Saturated Fatty
Acids
• Are Solid at Room
Temperature
• Comes only from Animal
Products with the
exception of Coconut &
Palm Oil
• Increases the Body’s
Cholesterol levels
• Increases the risk of Heart
Attack and Stroke
UnSaturated Fat
• Contain UnSaturated
Fatty Acids
• Are Liquid at Room
Temperature
• Comes only from Plant
Products (Excludes
Coconut & Palm Oil)
Trans Fat
• Created when liquid
vegetable oil is
hydrogenated
• This means the food
manufacturers add
hydrogen atoms to the
liquid oil which makes the
oil solid and more useable
• Food labels - “partially
hydrogenated vegetable
oil” or “vegetable
shortening
• Raise Cholesterol Levels
Trans Fat
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Margarine
Shortening
Crackers
Cookies
Doughnuts
TV Dinners
Fried French Fries
Majority of
processed foods!!!
Vitamins
carbon-containing nutrients that are needed in small
amounts to maintain health and allow growth.
• Vitamins are classified by
what they dissolve in: fat
or water.
• Fat-soluble vitamins
dissolve in fat. As a result,
they can be stored in fat
tissue and remain in the
body for a long time.
Examples include Vitamins
A, D, E, and K.
• Water-soluble vitamins
dissolve in water. They are
not stored in the body very
well. Such vitamins are the
8 B vitamins and vitamin C.
Minerals
chemical elements that are essential in small amounts
to maintain good health.
• Nutrient deficiency
is the state of not
having enough of a
nutrient to maintain
good health.
• A well-balanced diet
can meet ALL
vitamin and mineral
needs.
3 Important Minerals
Sodium
– Most of us eat more sodium than
is healthy.
– Too much can lead to high blood
pressure resulting in heart
disease, stroke, or kidney failure
Calcium
– Most teens do not eat enough
calcium. Calcium is found in
green, leafy vegetables (broccoli
and spinach) and in calciumfortified foods (bread and orange
juice.
– Mostly found in your bones
Iron
– Iron-deficiency causes anemia
– Red meats are rich in iron.
– Anemia is when there are not
enough red blood cells to carry
oxygen around the body.
Water
it makes up 60% of your body and is essential for
almost every function to keep you ALIVE.
• To be healthy, you should take in at least
2.5 quarts of water each day (about 8
glasses). This makes up for water lost
through excretion and evaporation.
• Dehydration is when the body loses more
water then it takes in.
– Mild dehydration can interfere with
mental and physical performance.
– Severe dehydration can have very
serious consequences, including
death.
– Caffeine depletes water from the
body!!