NUTRIENTS

CARBOHYDRATES

• Body’s main source of energy• Sugars, starches and fiber• 1 gram of carbohydrates = 4 calories• Limited storage space for

carbohydrates in our bodies, therefore, the excess turns to fat

2 Types of Carbohydrates

• 1. Simple Carbs– Provide quick energy– Natural sugar (fruit, milk, honey)– Processed sugar (cakes, candy, pop)– Provide the body with calories – Does not provide the body with many vitamins

and minerals

2 types of Carbohydrates cont.

• 2. Complex Carbs– Main source of calories in diet come from here.– Starches and Fiber

• Starch: a food substance that is made and stored in most plants. Provide long lasting energy

(ex. Potatoes)

• Fiber: the part of grains and plants that cannot be digested. Aids in the movement of food in the digestive system. (ex. Shredded Wheat)

What else does Fiber do?

• Helps prevent constipation and other intestinal problems.

• Reduces blood cholesterol level and risk for developing heart disease.

Process of eating a Complex Carbohydrate

1.Carb changed by 2.Glucose used by

Saliva and other cells to provide

Digestive Sugars energy and heat

Into Glucose

3.Remaining Glucose

turned into Glycogen

4.When energy is needed: Stored in Muscles

Glycogen converted back

To Glucose

SOURCES OF CARBOHYDRATES

• Natural sugars found in fruits, honey and milk

• Processed sugars/Table sugar• Breads, whole grains, cereals• Pasta, rice• Vegetables such as potatoes, beans,

carrots

Proteins

• Proteins are needed:

– For growth

– To build, repair and maintain body tissues

– To regulate the body processes

– To supply energy

Proteins Cont.

• Form part of every cell in your body

• 50% of total body weight.

• Skin, Hair and Nails – mostly proteins

• Maintains body’s strength and resists infection.

• 1 gram of protein = 4 calories

• Excess protein is stored as FAT

2 types of Proteins

• Complete Protein– Contains all the essential

amino acids– Amino Acids are the

building blocks that make up proteins.

– Body needs 20 amino acids to function properly. Body only can produce 11 on its own.

– Soybean only plant food that provides all 9 of the essential amino acids.

• Incomplete Protein– Does not contain all the

essential amino acids.

– Combine these foods to get all the essential amino acids.

– Fall into 3 categories:1. Grains (whole, pastas,

and corn)

2. Legumes (dried beans, peas and lentils)

3. Nuts and Seeds

Fats

• 1 gram fat = 9 calories of energy

FUNCTION OF FATS

• Cushions internal organs

• Maintains body heat

• Stores fat-soluble vitamins (A,D,E,K)

• Builds brain cells and nerve tissues

• Used as energy once carbohydrate energy is depleted

• Gives food taste and texture

2 Main Types of Fats1. Saturated fat – usually in solid form when in room

temperature• Examples: Dairy product, Solid vegetable fat, meat and

poultry• Contribute to Cholesterol levels

– Dietary + Cholesterol produced by body = Total cholesterol level.

• Cholesterol– Fat like substance made by the body and found in certain foods– Dietary Cholesterol – found in foods of animal origin (meats

and dairy)

2 Main Types of Fats

2. Unsaturated fat • Type of fat obtained from plant products

and fish.• Liquid at room temperature• 2 types

– Polyunsaturated: sunflower, corn and soybean oils

– Monounsaturated: olive and canola oil

VITAMINS

• Helps the body use carbohydrates, proteins and fats

• Come in two types: Fat Soluble (A,D,E,K)Water Soluble (B Vitamins, C)

Fat Soluble Vitamins dissolve in fat and can be stored in the bodyWater Soluble Vitamins dissolve in water and cannot be stored by the body

MINERALS– Minerals regulate many chemical reactions in the

body– Two types of minerals:

• Macro Minerals• Trace Minerals

– Macro Minerals are minerals required in amounts greater than 100 milligrams. Examples: Calcium, Sodium

– Trace Minerals are needed in very small amounts. Examples are Iron and Zinc

WATER

• Water is involved in all body processes• Functions of water include:

– 1. makes up the basic part of blood– 2. helps with waste removal– 3. regulates body temperature– 4. cushions the spine and joints– 5. carries nutrients to all cells and removes

wastes from cells to the kidneys

WATER

• You need at least 6 to 8 glasses of water each day• You can only live for about 3 days without water• Drink water when you are sick:

– Fever, vomiting, diarrhea cause water loss; replace body fluids and avoid dehydration

– Water can also help loosen mucus and carry away the debris of infection