Transcript 6 ESSENTIAL NUTRIENTS

6 ESSENTIAL NUTRIENTS
what do you need to know?
Vocabulary
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nutrient
essential nutrient
Calories
Calorie dense
nutrient dense
empty Calories
hunger / appetite
metabolism
The six essential nutrients
protein
carbohydrates
fat
vitamins
minerals
water
Protein
• protein grows and repairs body tissue, provides energy
building blocks of protein are amino acids (there are 20)
• 9 of the 20 amino acids are essential
• primary food group - mean and beans (protein foods)
• secondary food group - dairy
• provides 4 Calories per gram
• adults need about 40-70 grams per day (weight x .37)
• hormones, enzymes and antibodies are protein
Complete / Incomplete Protein
● Complete protein - a food that provides all 9 essential
amino acids - mostly animal products like meats, dairy
and eggs (exceptions: soy products and quinoa)
● Incomplete protein - a food that lacks one or more of the
9 essential amino acids - plant products like dry beans
or peas, nuts, seeds as well as grains - vegetarians can
combine plant-based proteins to ensure all their protein
needs are met
Carbohydrates
• carbohydrates provide energy
• primary food group - grains
• secondary food groups - fruits and vegetables
• provides 4 Calories per gram
Types of carbohydrates:
-simple carbohydrates
-complex carbohydrates
provide dietary fiber
Simple Carbohydrates
● made up of 1-2 sugar molecules that provide a quick
burst of energy
● foods that are easily converted into sugar for energy
● glucose is the form of sugar used by the body
● refined grains are metabolized in the body like sugar
● simple are less nutritious than complex carbohydrates
● found in candy, baked treats, white bread, sweetened
drinks, sugary cereal and many other sugary foods
● long-term, high consumption may lead to diabetes
Complex Carbohydrates
● made up of 100s-1000s of sugar molecules that form
starch which provide sustained energy because it takes
longer for your body to metabolize it
● fiber and starch = complex carbohydrates:
makes you feel satisfied longer (curbs hunger)
stablilizes your blood sugar levels (prevents
diabetes)
lowers blood cholesterol levels (prevents heart
disease)
● found in fruits, vegetables and whole grains
Fiber
● non-digestible part of plant foods
● soluble fiber binds to fatty acids and removes
cholesterol from the body
● insoluble fiber (roughage) aids digestion by cleaning the
colon of sludgy material
● found in fruit, vegetables and whole grains
● whole grains contain all parts of the grain: the bran, the
germ and the endosperm
● USDA recommends 25-30 grams per day
Fat - “the good, the bad and the ugly”
the good: mono- and poly-unsaturated, Omega
liquid at room temperature
(plant oil, fish oil)
the bad: saturated
solid at room temperature (animal fat)
the ugly: hydrogenated
liquid fat chemically solidified
(manufactured)
Fat
● provides energy, transports and stores some vitamins
● provides 9 Calories per gram
● unsaturated fat and Omega fat helps prevent heart
disease
● saturated fat breaks down into cholesterol that clogs
arteries (however can be broken by exercising and
eating a high-fiber diet) - contributes to heart disease
● hydrogenated fat breaks down into trans fat that clogs
arteries (however cannot be broken down regardless of
exercise or diet) - largest contributor to heart disease
Vitamins
● do not provide Calories but still essential
● water-soluble vitamins - not stored in the body so
these need to be consumed daily
● fat-soluble vitamins - transported and stored in fat
cells so it is not vital to consume them daily
● each vitamin has a specific function but all work to
strengthen your immune system
● primary sources - fruits and vegetables
● some vitamins are found in all foods
Water Soluble Vitamins
Vitamin
Function
B1 (thiamin)
B2 (riboflavin )
B3 (niacin)
work together to convert food into energy
supports metabolism
B6
B12 (B complex)
supports metabolism
helps produce antibodies
C (ascorbic acid)
ANTIOXIDANT
supports immune system
helps produce collagen
helps with iron absorption
folate (folacin, folic acid)
supports DNA production and new cell formation
especially important for reproduction
Fat Soluble Vitamins
vitamins stored and transported in fat cells
Vitamin
Function
A (retinol)
ANTIOXIDANT
important for healthy vision, skin, bone and teeth growth
supports immune system
D
strong bones and teeth
“Sunshine Vitamin”
E
ANTIOXIDANT
supports cell membranes
K
supports normal blood clotting
Minerals
● 52 minerals in the earth are important for
growing healthy foods
● 21 minerals are essential in the human diet
● 7 are macronutrient minerals - those needed
in larger amounts
● 14 are trace minerals - those needed in low
doses (less than 100mg per day)
Macronutrient minerals
Mineral
Function
calcium
phosphorous
magnesium
keeps bones and teeth dense
supports blood clotting
supports nerve transmission and muscle contraction
potassium
sodium
ELECTROLYTES
maintains fluid balance by allowing fluids to cross membranes
supports muscle contraction
chlorine
supports fluid balance
aids in digestion
sulphur
removes excess fluids and toxins from the body
helps form collagen
Trace minerals (only some of them)
Mineral
Function
chromium
helps convert glucose into glycogen (when energy becomes usable)
zinc
helps with production of genetic material, helps heal wounds
copper
supports hemoglobin formation, needed for absorption of iron
iron
helps red blood cells carry oxygen
manganese
important for several cell processes (found in dark chocolate)
fluoride
strengthens teeth and bones, prevents tooth decay
iodine
regulates thyroid functions (regulates metabolism)
Water - the MOST essential nutrient
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humans can only survive 2-3 days without water
adult bodies are around 60% water
babies’ bodies are about 72% water
water is important for….
transportation of nutrients and waste
lubricating the body
regulating body temperature