Transcript Nutrition ppt.

Nutrition for Health
LHS
What are nutrients?
• Chemical substances in food that helps
maintain the body
• Some supply energy while others repair
and build tissue
• You need over 50 for good health
• No food provides all the nutrients needed
for the body
6 Nutrients
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Protein
Carbohydrates
Vitamins
Minerals
Fats
Water
Carbohydrates
• Comes from:
– Sugars - simple
– Starches - complex
– Fiber
• Sources
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Vegetables
Legumes (peas, beans)
Pasta
Seeds
Nuts
Fruit
Carbohydrates and
What they do for us
Primary source for the body’s energy
• Helps digest fat
• Used for growth and maintenance
• Rich in fiber; helps prevent cancer and
intestinal problems
How much is needed daily
• 55-65% of your calories should come from
carbohydrates (mainly complex)
• Too many carbs makes one fat
Protein
• Animal (complete protein) = meat, fish,
poultry, milk and milk products, eggs
• Plant (incomplete protein) = dried beans,
peas, legumes (nuts)
• Incomplete proteins need to be combined to make
a complete protein (beans and rice) (peanuts and
bread)
Proteins are made from amino acids which
are found completely in animal sources or
in combination with incomplete sources
Protein and
What it does for us
• Protein is found in EVERY cell
• Provides amino acids which are essential
for growth, maintenance and repair of
tissue
• Regulates body processes (fluid balance)
• Can be used for energy if carbohydrates
and fat are not available
Amount of Protein needed
• 10-15% of caloric intake per day
• Not enough Protein = Kwashiorkor
Fat (Lipids)
• Visible sources (40%)
– Butter/margarine
– Salad dressings
– Oils and shortening
• Invisible sources
– Eggs
– Cream
– Baked products
– Avocados
Fats and
What they do for us
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Provide energy
Carry fat soluble vitamins
Needed for healthy skin
Provides protection to organs
Helps to regulate body temperature
Amount of Fat needed
• No more than 30% of daily calories
Vitamins
• Fat-soluble sources
– Liver, eggs, dark green leafy and bright veg.,
squash, cantaloupe, sun, milk
• Water-soluble sources
– Fruits, breads, meat,
Fat-soluble vitamins
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A, D, E, & K stored in fat in the body
A -- for vision
D -- comes from sun needed for bones
E -- found in fatty food is an antioxidant
K -- needed for clotting blood
Water-soluble vitamins
• B -- found in bread and pasta vegetables
• Lots of B vitamins (riboflavin, niacin,
thiamin, B6, B 12) -- needed for digestion and
absorption of all nutrients
• C -- found in citrus foods, strawberries,
peppers, etc.; helps clot blood; antioxidant!
• Excess is carried out of the body
Vitamins can only come from
a well rounded diet
• Too little looks like this
Beriberi lack
of vitamin B
Pellagra lack of B
Rickets lack of D
Vitamins can only come from a
well rounded diet (cont.)
Night blindness lack
of vitamin A
Scurvy lack of vitamin C
Minerals
4% of our body weight
Our body can not manufacture these
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Calcium
Iodine
Sodium
Chlorine
Potassium
Calcium found in milk
and milk products
• Needed for bones and teeth
• Clots blood
• Too little calcium:
Normal bone----------osteoporosis
Iodine and sodium
found in table salt
• Needed for thyroid regulation and of
electrolytes
• Too little iodine or too much causes goiter
Water
• Must have water to function
• Most essential nutrient
• 75% body weight is water
• We can live 1 month without food
but we can only live a few days without
water
Water (cont.)
• Sources = all the food groups
– Fruit, vegetables, milk = 75%
– Meat and poultry = 50%
– Grains 5-35%
– Water = 100%
Water and
What it does for our body
• Aids in digestion
• Chemical reactions within our
body rely on water
• Lubricates joints and cells
• Regulates body temperature
How much we need a day
• We use about 10 cups of water a day
• Require 8 glasses of fluid per day to
supply enough for most people. Some
need more.