Chapter 6Getting and Using

Nutrients

Objectives:1. Summarize basic functions and food sources of

carbohydrates, fats, proteins, vitamins and minerals.2. State the major roles of vitamins and minerals in the

diet.3. Classify vitamins as fat-soluble or water-soluble.

4. Identify functions and sources of specific vitamins and minerals.

5. Describe when dietary supplements are recommended.

Nutrients for Wellness

nutrient: a substance that performs a job in your body

More than 40 nutrients belong in six groups:

• carbohydrates

• fats• proteins

• vitamins• minerals

• water

What Nutrients Do for You

• nutrients give you energy—carbohydrates, fats and proteins supply energy

• nutrients build and repair body cells—proteins help build and repair your cells and help you grow

• nutrients regulate body processes—functions include breathing, digesting food, etc.

Now let’s meet the nutrients!!!!!!!

Carbohydrates

What comes to mind when you think of carbohydrates?

Carbohydrates: Your Main Energy Source

carbohydrate: one of the six classes of nutrients that includes sugars, starches and fibers. The body’s main source of energy.

Except for the natural sugar in milk, nearly all carbohydrates come from plant sources.Carbohydrates are made of three

common chemical elements:

• Carbon

• Hydrogen

• Oxygen

These elements are bonded together to form saccharides, or

sugar units

Carbohydrates Cont.

Two Types of Carbohydrates:

1.simple carbohydrates (sugars)

2.complex carbohydrates (starches and fiber)

• if you don’t get enough, your body uses proteins and

fats• if you skip meals, or limit foods with carbohydrates,

your body may run short on energy

Either monosaccharides or disaccharides.

Simple Carbohydra

tes

Monosaccharides:• glucose (aka blood

sugar)• fructose (fruit &

honey sugar)• galactose (sugar

in milk)

Disaccharides:• sucrose (table

sugar)• lactose (milk of

mammals)• maltose (malt

sugar)

aka polysaccharides

starches and fiber

Complex Carbohydrates

starch: storage form of energy in plants

fiber: carbohydrate from plants that humans cannot digest

**does NOT provide energy

Functions of Carbohydrates:

furnish body with energy (only source the brain can

use) fiber is linked to prevention

of heart disease and some types of cancer

Carbohydrates

Sources of Carbohydrates:• grain products such as bread,

cereal, rice and pasta• starchy vegetables such as

squash, potatoes and corn• legumes such as beans, peas

and lentils

Carbohydrate Deficiencies & Excesses

• deficiencies in the U.S. are usually the result of self-prescribed limitations

• a low-carb diet may cause the body to use proteins as energy which can

interfere with normal growth and repair of body tissues

• constipation may occur with too little fiber

• sugary foods tend to be low in other nutrients

• too many simple carbohydrates increases the risk of weight gain

Health Questions Related to Carbohydrates

Are starchy foods fattening?

•Gram per gram, carbohydrates have the same amount of calories (4) as protein and less than half the calories

of fat (9)

• People think starchy foods are fattening because how they are served

Example: potato, pasta

Just remember that unused carbohydrates turn to fat!!!!!!

Health Questions Related to Carbohydrates

Is sugar a hazard to your teeth?

•There is a clear connection between sweets and dental caries (tooth decay).

•People who eat more sugar are likely to have a higher incidence of tooth decay

HOWEVER starches can promote tooth decay also.

Health Questions Related to Carbohydrates

Does sugar cause hyperactivity?hyperactivity: a condition in which a person seems to be in constant motion and is easily distracted

• Researchers have conducted many studies but have found NO proof that consuming sugars causes behavior changes in

most people.

• Sugar only gives children energy needed to fuel activity.

Health Questions Related to Carbohydrates

Is sugar addictive?• Some people seem to crave sweets all the time—some believe this type

of craving qualifies as an addiction, or habitual need.

• Experiments have shown that if animals have a poorly balanced diet, they will eat excessive amounts of sugar.

•Research has shown people are born with a preference for sweet-tasting foods.

• Researchers think the need for sugar is more psychological than physiological—in other words, people eat sweets because they enjoy

them, not because they are addicted to them.

Activity

Complete Worksheet

Carbohydrate Headlines

(10-15minutes)

Objectives:1.Summarize basic functions

and food sources of carbohydrates, fats,

proteins, vitamins and minerals.

2.State the major roles of vitamins and minerals in

the diet.3.Classify vitamins as fat-

soluble or water-soluble.4.Identify functions and

sources of specific vitamins and minerals.

5.Describe when dietary supplements are recommended.

STUDY!!!!

Take Your Notes OUT!!!!

1. A substance that performs a job in your body is a(n) _____.2.The body’s preferred source of energy is ___.3.T/F Sugar units are saccharides.4.Which carbohydrate helps your digestive

system work properly and may protect your body from heart disease and cancer?

5.Name one (1) of the two types of carbohydrates.

Bonus: Name one of the six nutrients.

Pop QUIZ

Fats: Essential to Your Health

• fats are an important energy source• belong to a larger group of compounds called lipids (include both fats and oils)

Functions:• carry certain vitamins• make food taste good

• makes foods such as meats and baked goods tender

• help you feel full after eating• cushions internal organs

• maintain body temperature

Types of Fats1.saturated fats

• solid at room temperature• mostly from animal sources and tropical oils• tend to raise the cholesterol level in blood

2.unsaturated fats• usually liquid at room temperature• sources include vegetable oils, nuts, olives and

avocadoes• help lower the cholesterol level in blood

3.trans fats• hydrogenated or processed to be firm (e.g.,

shortening, margarine)• raise blood cholesterol levels

fatlike substance found in every cell in the body

Cholesterol

Functions of Cholesterol:• part of skin

tissue• aids in the

transport of fatty acids in the body

• need it to produce hormones

Two Types of Cholesterol:• you consume dietary

cholesterol when you eat certain foods (animal origins)

• blood cholesterol circulates through the body in the bloodstream

Food with Fats

Fats are naturally present in:

• meat• poultry

• fish• dairy food

• nuts

Eating too much fat:

• increases your chances of

developing heart disease

• can lead to weight gain

Intake Recommendations:• No more than 30% of total calories should come from fats (no more than

10% saturated)

Fat Deficiencies & Excesses

• deficiencies in the U.S. are rare• diet too low in fat may result in a loss of

weight and energy• may cause deficiencies of fat-soluble

vitamins• high-fat diet can contribute to weight

problems

Fats and Heart Health

Arteries are the blood vessels that carry oxygen and nutrients to body tissues

build-up is called plaque

Fats and Heart Health

as plaque increases, it hardens and narrows the

arteries—this is called

atherosclerosis

strain on the heart

Fats and Heart HealthBlood clots cut off the blood supply to tissues fed by the

arteries.

A buildup of plaque in the arteries feeding the heart muscle can lead to a heart attack.

A buildup of plaque in the arteries feeding the brain can lead to a stroke.

The Uncontrollable Heart-Health Risk Factors

•age (most occur after age 65)

•gender (males are at a greater risk)

•race (African Americans are twice as likely)

•family history (your risk increases if 1 or more of your blood relatives have had heart disease)

The Controllable Heart-Health Risk FactorsThe BIGGEST risk

factors for CHD are:• Smoking

• High Blood Pressure

• High Blood Cholesterol (LDL vs. HDL)

• Diabetes Mellitus

• Overweight (3500 calories for every pound)

• Inactivity

• Stress and Personality

Here’s a little P.S. about smoking:

• leading cause of heart attacks before age 55

• smokers have 2-4 times more risk of dying from a

heart attack than nonsmokers

• smoking constricts blood vessels that might already

be narrowed by plaque

Complete Worksheet

Letters from Low-Fat Lane

(15-20 minutes)

You may work in small groups but EVERYONE must turn in a paper!!!

Activity

Objectives

Objectives:1. Summarize basic functions and food sources of

carbohydrates, fats, proteins, vitamins and minerals.2. State the major roles of vitamins and minerals in the

diet.3. Classify vitamins as fat-soluble or water-soluble.4. Identify functions and sources of specific vitamins

and minerals.5. Describe when dietary supplements are

recommended.

Before We Start Notes

Complete worksheet

Recognizing the Risks(5 minutes)

Review

What are nutrients?

What are the functions of nutrients?

What is the body’s

preferred source of

energy, and why?

What are some food sources of carbohydrates?What purpose

does fat serve?List and

describe the three types of

fat.

What are the effects of eating too much

fat?

What are intake recommendations for fat?

Proteins: Your Body’s Building Blocks

proteins: substances that the body uses to build new cells and repair injured ones• needed for growth

• needed for fight disease

• can help give you energy if you do not take in enough carbohydrates and fat

Proteins Cont.

amino acids: the many small units that make up protein

• there are 22 amino acids• 9 are essential amino acids (meaning they

must come from foods)• your body can make the other 13

Note:• extra protein will not build bigger

muscles, only physical activity does that

• excess protein breaks down and is stored by your body as fat

How Much Protein Do You Need?

•Your body doesn’t store protein; therefore, you need it every day.

•The amount you need is related to age, gender, body size and overall state of health.

•Most people in the U.S. eat more protein

than necessary.

How Much Protein Do You Need?

Children and Teens• their bodies are building new

tissue as well as maintaining existing tissue

Pregnant or Nursing Women

• need extra protein to support the growth of their babies

• breastfeeding women need extra protein to produce milk

Males vs. Females

• Men generally have a higher percentage of lean tissue than women—teen and adult males

usually require more protein than females of similar age and body

size.

To meet the RDA, about 12% of your daily calories should come from protein.

Recommended Dietary Allowance for Protein

Grams of protein

needed each day

Girls ages 14 – 18 46Boys ages 14 – 18 52Women ages 19 – 70+ 46Men ages 19 – 70+ 56

Note: ~a 3-ounce piece of meat has about 21 grams of protein

2 Types of ProteinsA complete protein source is: • one that provides all of the essential

amino acids• these sources are called high quality

proteins

Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

2 Types of ProteinAn incomplete protein source is: • one that is low in one or more of the essential

amino acids• Complementary proteins are two or more

incomplete protein sources that together provide adequate amounts of all the essential amino acids

• these sources are called low quality proteins• come from plant sources

Complementary Proteins

How do you know which plant foods complement each other?

combine grains, nuts or seeds with legumes

general rule

Example: peanuts (legumes) and wheat (grain) are complementary proteins

Complementary Proteins Around the World

Mexicans often serve corn tortillas with refried beans (grains plus legumes).

People in the Middle East combine sesame seeds and chickpeas (seeds plus legumes) to make a dip

called hummus.

Can you think of any combination foods that contain complementary

protein food sources?

Food Sources of Protein

Food choices depend on:

Most people get their protein needs by eating both animal and plant food sources.

• availability

• cost

• health concerns

• food preferences

• religious beliefs

• environmental factors

Animal Sources of Protein

Animal flesh is the largest source of protein in the

U.S.

They report that Americans eat an

average of 200 pounds of meat annually.

Disadvantages Include:

• cost

• high in fat

• provide little dietary fiber

Animal Sources of Protein

Can you think of some advantages?

Plant Sources of Protein

A plentiful supply of protein is available from

plant foods.

Protein is found in grains, nuts, seeds and legumes.

Plant Sources of Protein

vegetarianism: the practice of eating a diet consisting entirely or largely of plant foods

• has existed since history began

• more people today are choosing to avoid eating

foods from animal sources

• many health benefits

Types of Vegetarians

vegans: eat no foods from animal sources

lacto-vegetarians: eat animal protein in the form of milk, cheese and other dairy products

lacto-ovo vegetarians: eat animal protein in the form of dairy products and eggs

semi-vegetarians: eat dairy products, eggs, poultry and seafood

Protein Deficiency

deficiency: an amount of a nutrient less than the body needs for optimum health

deficiency disease: a sickness caused by a lack of an essential nutrient

• for a large portion of the U.S. population, protein is easy to get in amount that exceed daily recommendations

•in countries fighting poverty, protein deficiency is common

• this is especially true in countries throughout the world where there is simply no enough food—if only foods eaten

are low in protein, a protein deficiency is likely to occur

Protein Deficiency

protein-energy malnutrition (PEM): a condition caused by a lack of calories and proteins in the diet

Symptoms Include:• diarrhea

• various nutrient deficiencies

Two forms of PEM we will discuss:• kwashiorkor

• marasmus

Kwashiorkor• most frequently strikes a

child when the next sibling is born

• child does not reach his or her full growth potential

• child develops a bloated abdomen and has skinny

arms and legs

• lack of protein also affects the body’s fluid balance and

immune system

• many child die of such simple illnesses as a fever or the common measles

Kwashiorkor• This small boy has been

exclusively fed  Eba, a starchy carbohydrate,

and suffers from chronic malnutrition and protein deficiency.

•  He has been cut extensively by local witch doctors when simple nutritional

education would have prevented this probably

fatal, and avoidable disease.

• He presented with the classic advance signs of

wasting, swollen abdomen, loss of pigmentation and

drowsiness.

Marasmus

• a wasting disease caused by a lack of calories and protein

• most often affects infants

• the muscles and tissues waste away

• children become thin, weak and susceptible

to infection and disease—they are suffering

from starvation

1 yr old

Weight: 9.47 lb. 

Ideal weight: 22 lb

Activity

Complete WorksheetComplementary Proteins—

A “Good Match”

*we will complete as a class