Transcript Chapter 5 Lesson 2

Carbohydrates
Fiber
Proteins
Lipid
Vitamins
Minerals
• To survive the human body needs the nutrients found in food.
These nutrients are classified into six groups: carbohydrates,
proteins, fats, vitamins , minerals, and water. Each plays a
unique part in maintaining the normal growth and functioning of
your body. Together, they are essential to your overall health
and wellness.
• Carbohydrates are the starches and sugars present in
food. Examples of carbohydrates are, potatoes,
pasta, and bread.
• Made up of carbon, oxygen, and hydrogen,
carbohydrates are the body’s preferred source of
energy, providing 4 calories per gram.
• Most nutritionist recommend that 55 to 60 percent of
your daily calories come from carbs, mainly complex
carbs.
• Simple Carbohydrates and Complex Carbohydrates
• Simple Carbs are sugars, such as fructose and lactose
(found in fruit and milk, respectively).
• Complex Carbs or, starches, are found in whole grains,
seeds, nuts, legumes (dried peas and beans), and
tubers ( root veggies such as potatoes). The body must
break down complex carbohydrates into simple
carbohydrates before it can use them for energy.
• Your body converts all carbohydrates into glucose, a simple
sugar that is the body’s main source of energy.
• Glucose that your body does not use right away is stored in the
liver and muscles as a starch like substance called glycogen.
When more energy is needed your body converts the glycogen
back to glucose. However, it is possible to take in more
carbohydrates than your body can use right away or can store
as glycogen. When this happens, your body converts and stores
the excess carbohydrates as body fat.
• You can avoid consuming excess carbohydrates by learning to
make informed food choices and maintaining healthful habits.
• Fiber is an indigestible complex carbohydrate that is
found in the tough stringy parts of vegetables, fruits,
and whole grains.
• Eating enough fiber throughout your life may promote
health by reducing your risk of heart disease.
• To stay healthy, eat 20 to 30 grams of fiber each
day. Fruits and vegetables with edible skins and
whole grain products such as bran cereals, oatmeal,
and brown rice are excellent sources of fiber.
• Proteins are nutrients that help build and maintain
body cells and tissues.
• Proteins are a vital part of every cell in your body.
They are made up of long chains of substances called
amino acids.
• Your body can manufacture all but 9 of the 20 amino
acids that make up proteins. The 9 that your body
cant make are called essential amino acids-you must
get them from the foods you eat.
• Complete proteins and Incomplete proteins
• Complete proteins contain adequate amounts of all
nine essential amino acids. Animal products – such as
fish, meat, poultry, eggs, milk, cheese, and yogurt are
good sources of protein.
• Incomplete proteins lack one or more of the essential
amino acids. Sources include beans, peas, nuts, and
whole grains. Consuming a combination of incomplete
proteins, for example, rice and beans or peanut butter
and bread is equivalent to consuming a complete
protein.
• The body builds new cells and tissues form the amino
acids from proteins.
• Your body replaces damaged or worn out cells by
making new ones from proteins.
• The body also uses the proteins to make enzymes,
hormones, and anti-bodies.
• Proteins also supply the body with energy, although
they are not the body’s main energy source.
• Some fat in the diet is necessary for good health. Fats
are a type of lipid, a fatty substance that does not
dissolve in water. Fats provide more than twice the
energy of carbohydrates or proteins.
• The building blocks of fats are called fatty acids,
molecules make mostly of long chains of carbon atoms,
with pairs of hydrogen atoms and single oxygen atoms
attached.
• A saturated fatty acid holds all the hydrogen atoms it can. Fats
high in saturated fatty acids are usually solid at room
temperature. Animal fats and tropical. i.e. palm oil , palm
kernel oil, and coconut oil have a high proportion of saturated
fatty acids. Fats in beef, pork, egg yolks, and dairy foods are
higher in saturated fatty acids.
• Most vegetable fats – including olive, canola, soybean,
corn, and cottonseed oils – contain a high proportion
of unsaturated fatty acids.
• An unsaturated fatty acid has at least one saturated
bond – a place where hydrogen can be added to the
molecule. Unsaturated fats are usually liquids (oils) at
room temperature.
• Unsaturated fats have been associated with a reduced
risk of heart disease.
• Cholesterol is a waxy lipidlike substance that circulates
in blood. Your body uses the small amount it
manufactures to make cell membranes and nerve,
tissue to produce many hormones, membranes, vitamin
D, and bile, which helps digest fats.
• Excess blood cholesterol is deposited in arteries,
including the arteries of the heart. This increases risk
of heart disease.
• High Cholesterol may be hereditary, and cholesterol levels tend
to rise as people age.
• You can reduce your risk of heart disease by eating a diet low
in saturated fats and cholesterol.
• Vitamins are compounds that help regulate many vital
body processes, including the digestion, absorption,
and metabolism of other nutrients
• Vitamins are classified as either water or fat soluble.
• Water soluble are dissolved by water and easily pass
into the blood stream. While fat soluble vitamins are
absorbed, stored and transported in fat.
• Examples of water soluble and fat soluble vitamins
are displayed on pages 119-120.
• Minerals are substances that the body cannot manufacture but
are needed for forming healthy bones and teeth and for
regulating many vital body processes.
• Water is vital to every body function!! It is important to dink a
minimum of 8 cups of water each day to maintain health.