Transcript The 6 Main Nutrtients

The 6 Main
Nutrients
Mrs. Lynch
•Carbohydrates
•Fats
•Proteins
•Vitamins
•Minerals
•Water
•
https://www.youtube.com/watch?v=C
iOBhgxdhYo
•Carter
•Fell
•Pretty
•Violently
•Marking
•Windmills
Carbohydrates
Fats
Proteins
Percentage of Total Daily Calories
from Macronutrients
30%
60%
10%
Carbohydrates
Fats
Proteins
Carbohydrates
(CHO)
• Main source of
energy
• 45-65% of total
calories in a day
• Mainly from plants
• Breaks down into
2 types
– Simple
– Complex
Simple CHO
• Sugars (Mono & Disaccharides)
• Fructose
• Maltose
• Lactose
Fruits
Grains
(Malt-o-meal)
Milk
(Lactation)
• Provide protein, minerals, and vitamins
Refined (Added) Sugars
• Extracted from plants
• Used as sweeteners
• Supply no other nutrients
• Sucrose (table sugar)
• Corn syrup, honey, maple syrup,
molasses and brown sugar
• Creates acid that sticks to teeth-causes
decay
• Limit amounts to 10 tsp or less a day
Complex CHO
• 2 subcategories
– Starch
– Dietary Fiber
• Found in
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Dry beans
Peas
Lentils
Vegetables
Grains
Starches (Polysaccharides)
“Good Source” of
–Protein
–Vitamins
–Minerals
–Dietary Fiber
Dietary Fiber
• Nondigestable plant material
• Provides no energy
• Found in
– Skins of fruits and vegetables
– Grains
– Dry beans
– Peas
• 2 types
– Insoluble
– Soluble
Insoluble Fiber
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Does not dissolve in H2O
Absorbs H2O and contributes bulk
Prevents constipation
↓ risk for colon cancer
Found in
– Whole wheat
– Bran
– Skins of fruits and vegetables
• Dissolves in H2O
• ↓ blood cholesterol
• Found in
– Fruits
– Vegetables
– Dry beans
– Peas
– Lentils
– Oat products
How Much Fiber?
• RDA (Recommended Dietary Allowance)
– 20-35g per day
• Individual RDA for teens
– Age + 5 = g of fiber needed daily
• When increasing fiber intake…..
– Drink plenty of fluids to prevent digestive
upset
The Need for Carbs
Glucose
• If not enough CHO,
not enough glucose
• Glucose is “BRAIN
FOOD”
• Less glucose, less
energy….(brain
dead!)
No-Carb, Low Carb Diet
• If not enough CHO,
Fat and Pro are used
for NRG.
• Prevents them from
doing their jobs
• Robs bones of
minerals
• Nervous system
probs.
Tips for Smart Carb Intake
Get majority of intake from complex carbs
Choose whole grain products
Limit added sugar (10tsp. or less)
Be careful what you add to your starches
Choose high fiber foods-5g/serving or
more (don’t forget to drink water)
FATS
“Essential
Fatty Acids”
Functions
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Promote healthy skin
Normal cell growth
Carry vitamins A D E K (fat soluble)
Reserve supply of NRG (stored)
Cushions heart, liver and vital organs
Adds flavor to foods
Move through DS slowly (feel full longer)
Q: Why are we so afraid of fat?
A: We eat too much of the wrong kinds
• ↑ risk for heart disease, cancer,
obesity, diabetes
• Limit, don’t eliminate! <30% total
calories/day
• Fat has 2X calories as Pro and
CHO (9 cal/g)
• Choose low-fat foods
High Fat Foods
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Butter
Margarine
Oils
Cream
Sour cream
Egg yolks
Whole milk
Salad dressing
Fried foods
Baked goods
Chocolate
Meat, nuts, seeds
Peanut butter
Cheese
Choleste-what?
• Fat-like substance in cells
• Carried by Lipoproteins
Functions of Cholesterol
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Digests fat
Skin’s production of Vitamin D
Manufacture needed cholesterol in liver
Circulates in blood inside lipoproteins
Kids need cholesterol from food
Types of Cholesterol
• HDL (Good) High Density Lipoprotein
• LDL (Bad) Low Density Lipoprotein
• VLDL (Very Bad) Very Low Density
Lipoprotein
Foods with Cholesterol
• Found in foods from
animal sources
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Meat
Poultry
Fish
Dairy
Shell Fish
Egg Yolks
• Eating excess
amounts of foods with
cholesterol may
increase risk for
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High LDL levels
Low HDL levels
Heart Disease
Heart Attack
3 Fatty Acids
•Saturated Fat
•Monounsaturated Fat
•Polyunsaturated Fat
Saturated Fatty Acids
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The “Bad”Fat
Raises LDL (bad) cholesterol
Generally solid at room temperature
Found in
– Meat
– Poultry skin (Fried chicken)
– Whole-milk dairy products
– Tropical oils (coconut, palm and palm kernel)
Polyunsaturated Fatty Acids
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“Good” Fat
Help lower cholesterol levels
Liquid at room temperature
Found in
– Vegetable oils
• Corn oil
• Soybean oil
• Safflower oil
Monounsaturated Fatty Acids
• “Best” Fat
• Help raise HDL (good) cholesterol and
lower LDL (bad) cholesterol
• Liquid at Room Temperature
• Found in
– Olives and Olive oil
– Avocadoes
– Peanuts and Peanut oil
– Canola Oil (Most used in Class)
Hydrogenation
• Missing Hydrogen atoms are added to
unsaturated fat to make it firmer in texture.
• More like saturated fats
• AKA “Trans fats”
• Food sources
– Vegetable shortening
– Margarine
– Foods made with these
Proteins
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10% of daily calorie intake
Provides 4 cal/gram of energy
Makes up 1/5 of total body weight
Body uses the amount it needs to carry
out functions, then breaks down the rest
and stores it as FAT!
Functions of Proteins
• Helps grow and repair damaged parts
• Makes up hair, skin, muscles and bones
• Regulates important body processes
– Immune function
– Fight disease
• Proteins can only do their jobs if enough
CHO and fats are consumed
– It will be used for nrg instead of building and
repairing
Foods with Protein
• All foods from animal
sources
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Meat
Poultry
Fish
Eggs
Dairy
• Plant sources
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Dry beans
Peas
Peanuts
Veggies
Grains
How much do we need?
• Most Americans, especially in meat and potato
country, eat more than we need.
• Formula for protein needs=
Body weight (lbs.) X indicator = RDA
Indicators
Ages 11-14 light activity = 0.45
Ages 15-18 reg. activity = 0.40
Ages 11-18 very active = 0.55
Amino Acids
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Building blocks of protein
22 identified in protein foods
Body makes 13
Remaining 9 from food
“Essential Amino Acids”
Types of Protein
• Complete
– Supplies all 9 essential amino acids
• Meat, fish, poultry, eggs, dairy, and soy
• Incomplete
– Lacks one or more essential amino acids
• All plant foods except soy
Tips for Good Health
• Get all essential amino acids by eating a
variety of foods
• Protein is important for Vegetarians
• Get most of daily protein from plant
sources
– Most Americans get most of their protein from
animal sources
• Cholesterol, fat, and calories.
Micronutrients
• Nutrients needed in small amounts
– Vitamins
– Minerals
– Water
Functions of Vitamins
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Keep tissues healthy
Helps keep systems working properly
Helps CHO, Fats and PRO do their jobs
Supply Antioxidants
– Protect body from harmful chemicals in
air, certain foods and tobacco smoke
• Protect against heart disease and
cancer
Types of Vitamins
• 13 different known
• Water Soluble
• Fat Soluble
Water Soluble
Dissolve in water
8 B Vitamins
Vitamin C
Pass through system as waste if
not used
Replenish supply each day
Fat Soluble
• Absorbed and transported by fat
• Stored in fat if not used
• ADEK
Tips for Good Health
• Eat a variety of fruits and veggies daily (Color
Your Way to 5-9 a day)
– Only natural source of vitamin C
– Dark green veggies (broccoli, spinach)
– Deep yellow and orange fruits and veggies
• Drink Milk for Vitamin D
– Sunshine vitamin
– Only one made by body
• Eat enriched whole grains
– Folate- builds red blood cells
Functions of Minerals
• Become part of the body
– Teeth
– Bone
• Used to make substances your body
needs
• Help maintain fluid balance
Types of Minerals
• Major
– Needed in larger amounts
– Calcium, Phosphorus and Magnesium
• Electrolytes
– Maintain body’s fluid balance
– Potassium, Sodium and Chloride
• Trace
– Needed in very small amounts
– Iron, Copper, Zinc, Iodine and Selenium
Tips for good health
• Don’t OD
– Too much Sodium = High Blood Pressure
• Don’t UD
– Too little Iodine = Thyroid disease
– Too little Calcium = Osteoporosis
– Too little Iron = Anemia
• Eat a Variety of Foods
Calcium
• Makes up bone density
• Many contributors to pulling calcium out of
bones
• Builds up until about age 25-30, then must
maintain or you lose
• Dairy group contains majority of calcium
rich foods
• Need about 3 cups of milk daily
Water
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Makes up 55-75% of human body
Live only a few days w/o water
Part of every cell, tissue, organ
Part of every body fluid (blood, saliva, etc)
Without water, cells would die
Function of H2O
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Chemical Reactions (digestion)
Transport (vits, mins, blood)
Cushions and moisturizes
Waste Removal (pollutants and toxins)
Temp. regulation (sweating)
Breathing (dragon smoke from lungs)
Overall health
H2O Needs - Hydration
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Lose 2-3 quarts/day
Need 8-12 cups/day
Lbs/2=oz. needed (convert to cups)
1 gulp = 1oz.
Need more when….
– Sick
– Working out
– Pregnant
– Eating more fiber
• Color test
Dehydration
• Too little water
• Signs
– Dark urine
– Dry lips, skin
– Constipation
• Can cause
– Headaches
– Dizziness
– Nausea
– Light headedness
– Muscle fatigue
• Severe
– Seizure
– Brain damage
– Death
• Feeling Thirsty….too late
– You have already lost
water
• Prevention
– Drink before you get thirsty
Tips for Proper Hydration
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At least ½ fluid intake each day from water
Limit caffeine
Beware of the added sugar
Fruits and veggies have high water
content (cannot rely on this to meet needs)
• Bring water bottle to class
• Drink before, during and after exercise
• Stop at the fountain and replenish supply