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 or Corn), Candy, Soda,
Table Sugar, Dairy Products (Milk, Yogurt & Ice Cream), Sugary
Candy (Skittles, Dots, Tootsie Rolls…), Sugary Cereals (Corn Pops,
Fruit Loops)
Complex Carbohydrates
AKA… Starches
Foods contain Starch, Glycogen & Fiber
Starchy Vegetables (Potatoes & Corn), 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!!!
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!!!
Essential Nutrients
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
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
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
Essential Nutrients
Day 3
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
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
Saturated vs Unsaturated
UnSaturated Fat
• Contain UnSaturated Fatty Acids
• Are Liquid at Room Temperature
• Comes only from Plant Products (Excludes Coconut &
Palm Oil)
Saturated vs Unsaturated
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
MORE of the “UGLY” FATS
• Trans fats raise your blood
cholesterol levels
• Trans fats can be found in such foods
as - margarine, shortening, crackers,
candy bars, boxed cakes, TV dinners,
deep-fried french fries