Transcript Nutrients

Nutrients and Dietary Guidelines
FOS
Mr. Christman
Objectives
1) Describe the functions of the six basic
nutrients in maintaining health.
2) Apply balance, variety, and moderation
when making food choices.
3) Describe the effects of healthful eating
behaviors on body systems.
Nutrients
To survive, the human body needs the
nutrients found in food. These
nutrients are classified into six groups.
What are these six groups?
Nutrients
1) Carbohydrates: the starches and
sugars present in foods. Carbs are
made up of carbon, oxygen, and
hydrogen and are the body’s preferred
source of energy. Your body uses this
energy to perform every task. Carbs
are classified as either simple or
complex.
Nutrients
Simple carbohydrates are sugars such
as fructose and lactose. These sugars
are found naturally in fruits, milk, and
as table sugar.
Nutrients
Complex carbohydrates are starches
found in whole grains, seeds, nuts,
legumes, and tubers (root vegetables).
Fiber is also a complex carbohydrate.
Nutrients
2) Proteins: nutrients that help build and
maintain body cells and tissues. Proteins are
made up of long chains of amino acids. Your
body can manufacture all but 9 of the 20
amino acids that make up proteins. The 9
that your body can’t make are called essential
amino acids. These amino acids must be
taken in from foods you eat.
Nutrients
Proteins are classified into two groups:
complete proteins and incomplete proteins.
Complete proteins contain adequate amounts
of all nine essential amino acids. Animal
products (fish, meat, poultry, eggs, milk,
cheese) and many soybean products are
good sources of complete proteins
Nutrients
Incomplete proteins lack one or more
of the essential acids. Beans, peas,
nuts, and whole grains are sources of
incomplete proteins.
Nutrients
3) Fats: 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 are used to
insulate the body, protect organs,
transport vitamins in the blood, and are
used as back up energy if
carbohydrates are depleted.
Nutrients
Fats are separated into two categories,
saturated and unsaturated.
Saturated fats are animal fats (beef,
pork, egg yolks, dairy foods) and
tropical oils (palm oil, coconut oil).
A high intake of saturated fats is
associated with an increased risk of
heart disease.
Nutrients
Unsaturated fats are vegetable fats
(olive, canola, soybean, and corn oils.
In contrast to saturated fats, unsaturated
fats have been associated with a
reduced risk of heart disease.
Nutrients
4) Vitamins: compounds that help
regulate many vital body processes.
These processes include digestion,
absorption, and metabolism of
nutrients.
Vitamins are classified as either watersoluble or fat-soluble.
Nutrients
Water-soluble vitamins are vitamins
that dissolve in water and pass into the
blood during digestion. The body does
not store these vitamins so you need to
replenish them regularly through foods
you eat. These vitamins include vitamin
C, B, Niacin, and Folic Acid and are
found in vegetables, fruits, whole-grain,
dairy products, and meats.
Nutrients
Fat-soluble vitamins are absorbed,
stored, and transported in fat. Your
body stores these vitamins in your fat
tissue, liver, and kidneys. Since these
vitamins can be stored in your body,
excess buildup can be toxic. These
vitamins include A, D, E, and K and are
found in vegetable, fruits, whole grain,
dairy products and meats.
Nutrients
5) Minerals: substances that the body
can’t manufacture but are needed for
forming bones and teeth and for
regulating body processes. Important
minerals include calcium, phosphorous,
magnesium, and iron. Fruits and
vegetables are good sources of
minerals.
Nutrients
6) Water: Water is vital to every body
function. It transports nutrients
throughout the body, lubricates joints,
enables you to swallow and digest
foods, and carry wastes out of your
body. Also, through perspiration, water
helps maintain normal body
temperature.
Guidelines for Healthful Eating
The U.S. Department of Agriculture and
the Department of Health and Human
Services have published the Dietary
Guidelines for Americans. These
guidelines are recommendations about
food choices for all health Americans
age 2 and over. The guidelines highlight
three keys to a healthy lifestyle.
Guidelines for Healthful Eating
1) Make choices from every food
group:
The best way to eat a balanced variety of
nutrient-rich foods is by choosing foods
from every food group each day.
Guidelines for Healthful Eating
Tips for varying food groups include:
-Focus on a variety of different colors of
fruits and vegetables.
-Make half of your grains whole.
-Eat calcium-rich foods.
-Go lean on meat protein and add more
beans, poultry, and fish.
Guidelines for Healthful Eating
2) Balance food and physical
activity:
As well as healthy eating, physical activity
is important to staying healthy. Physical
activity helps you control body weight
by balancing the calories you take in
through food with the calories you burn
every day.
Guidelines for Healthful Eating
Tips for balancing food and physical activity
include:
-Aim for a healthy weight and do your best to
eat right and exercise to stay at that weight.
-Be physically active for at least 60 minutes a
day.
-Vary the intensity and the amount of time for
physical activity.
Guidelines for Healthful Eating
3) Get the most nutrition out of your
calories:
The amount of foods you eat is directly
related to your activity level. Active
teens can eat more without gaining
weight than inactive teens.
Guidelines for Healthful Eating:
Calorie Levels
Females
Males
Age Sedentary
16 1800
2000
2400 2400 2800 3200
17
1800
2000
2400 2400 2800 3200
18
1800
2000
2400 2400 2800 3200
Mod.
Active
Active
Sedentary
Mod.
Active
Active
Guidelines for Healthful Eating
Also use these tips to get the most from your
calories:
-Moderate fats (lowers your risk of
cardiovascular disease)
-Moderate sugars (lowers your risk of high
blood pressure)
-Moderate salt (lowers your risk of high blood
pressure and benefits nerve function and
your skeletal system)
Eating Out, Eating Right
It’s important that you learn how to
follow these guidelines not only for
eating at home, but also for eating
outside the home setting.
Eating Out, Eating Right
Be aware that many restaurant menu
items may be fried or topped with
mayonnaise, butter, or high-fat sauces.
Keeping this in mind, some tips for eating
out include:
Eating Out, Eating Right
-For less fat, order foods that are grilled,
baked, or broiled and ask that high-fat
sauces not be used or be served on the
side.
-Watch portion sizes. Most restaurant
servings are much larger than the
serving sizes recommended in the
Dietary Guidelines.
Nutrients and Dietary Guidelines
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2)
3)
Role of Nutrients
Guiding Your Food Choices
“Super-Size Me”