LHS

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

Protein Carbohydrates Vitamins Minerals Fats Water

Comes from:◦Sugars-simple◦Starches-complex◦fiber

Sources ◦Vegetables◦ legumes (peas, beans)◦Pasta◦Seeds◦Nuts◦fruit

Primary source for the body’s energy Helps digest fat Used for growth and maintenance Rich in fiber help prevent cancer and

intestinal problems

55-65% of your calories should come from carbohydrates (mainly complex)

Too many carbs makes one fat

Animal (complete protein)=meat, fish, poultry, milk and milk products, eggs

Plant (incomplete protein)=dried beans, peas, legumes (nuts): incomplete protein 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 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

10-15% of caloric intake per day Not enough Protein = Kwashiorkor

Visible sources (40%)◦ Butter/margarine◦ Salad dressings◦ Oils and shortening

Invisible sources◦ Eggs, cream baked products, avocados

Provide energy Carry fat soluble vitamins Needed for healthy skin Provide protection to organs Help regulate body temperature

No more than 30% of daily calories

Fat soluble sources◦ Liver, egg, dark green leafy and bright veg.,

squash, cantaloupe, sun, milk

Water soluble sources◦ Fruits, breads, meat,

ADEK 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

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 helps clot blood, antioxidant

Excess is carried out of the body

Too little looks like this

Beriberi lack of vitamin B Pellagra lack of B

Rickets lack of D

Scurvy lack of vitamin C

Night blindness lack of vitamin A

Calcium Iodine Sodium Chlorine potassium

Needed for bones and teeth Clots blood Too little calcium:

Normal bone-------osteoporosis

Needed for thyroid regulation and of electrolytes

Too little iodine or too much causes goiter

Must have water to function Most essential nutrient 75% body weight is water We can live 1 month without food We can only live a few days without water

Sources= all the food groups◦ Fruit, vegetables, milk = 75%◦ Meat and poultry = 50%◦ Grains 5-35%◦ Water = 100%

Aids in digestion Chemical reactions within our body rely on

water Lubricates joints and cells Regulates body temperature

Use about 10 cups of water a day Require 8 glasses of fluid per day to supply

enough for most people. Some need more