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Essential Nutrients
What is Nutrition?The study of how your body uses the food you eat
What is a Nutrient?A chemical substance in the body that helps maintain the body
6 Classes of NutrientsYour body needs over 50 different nutrients which can be divided into 6 classes:
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
CARBOHYDRATESWHAT ARE THEY?
Essential NutrientsMake up the foundation of dietsPredominant in plant based foods
How much is recommended?A minimum of 130 grams of dietary carbohydrates is needed dailyRecommended 45-65% of your daily calories comes from carbohydrates
CARBOHYDRATESWHY DO YOU NEED THEM? (Functions)
Most desirable source of energy for the body
Main role is to supply fuel, primarily in the form of glucose (predominant sugar in high-carb foods) to your cells
Your brain and red blood cells rely on glucose to function
4 calories of energy per gram
ex: 10g of carbohydrates= 40 calories of energy
CARBOHYDRATESsimple vs. complex
SIMPLEA category of carbohydrates that contain a single sugar unit (monosaccharide) or two sugar units combined (disaccharide) Monosaccharides:
GlucoseFructose
Sweetest of the MonosaccharidesAKA Fruit Sugar
GalactoseLinks with glucose to create the sugar found in dairy foods
Disaccharides:Created from glucose, fructose, and galactose
Glucose+Fructose=SucroseTable Sugar
2 Glucose= MaltoseSugar found in grains
Glucose+galactose=lactose
Milk Sugar (Found in dairy foods
CARBOHYDRATES
COMPLEX CARBOHYDRATES
Carbohydrates that contain many sugar units combined (Polysaccharide)
Starch (The storage form of glucose in plants), fiber (a nondigestible polysaccharide), and glycogen (the storage form of glucose in humans and animals are the three groups of polysaccharides
CARBOHYDRATESWhere to get them?
Breads
Cereal
Pasta
Fruits
Vegetables
Whole Grains
FATSWHY DO YOU NEED THEM? They are...
A protective cushion for your bones, organs and nervesUsed for insulation and to maintain body temperatureProvide energyAbsorb certain nutrientsCarries fat-soluble vitaminsProvides essential fatty acids9 Calories of energy per gramIt is recommended that 20-35% of your calories come from fat
FATSFatty Acids
Saturated- Raises LDLPolyunsaturated- Decreases LDLMonounsaturated- Decreases LDL and Increases HDL
Cholesterol (Your body MAKES all the cholesterol it needs!)LDL- Low Density Lipoprotein
Bad CholesterolDeposits cholesterol in the walls of the arteriesCan lead to heart disease
HDL-High Density LipoproteinGood CholesterolRemoves cholesterol from the tissues and delivers it to the liver to be used as a part of bile and/or be excreted from the body
FATSWhere to get them?
Cheese
Butter
Nuts
Meats
Dressings
Chocolate
PROTEINWHAT IS IT?
Compounds in your body that consist of numerous amino acids found in all living cellsAmino Acids- Building blocks of protein4 calories of energy per gram
How much is recommended?Healthy adults should consume enough dietary protein to replace the amount they use each dayPregnant women, people recovering from injury, and growing children need more to supply necessities for building new tissue
PROTEINWHY DO YOU NEED IT? (Functions)
Provide structural and mechanical support
Help maintain body tissues
Needed by the body for growth and maintenance
Help body make important substances
Regulate body processes
Supply energy
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COMPLETEContains adequate amounts of all essential amino acidsSources:
MeatMilkEggsFIsh
INCOMPLETELacks some amino acidsSources:
NutsBeansPeas
What can happen if you...
EAT TOO MUCH PROTEINIncreased risk for:
Heart DiseaseKidney StonesOsteoporosis- (Brittle Bones)Cancer
EAT TOO LITTLE PROTEINIncreased risk for:
Loss of bone massLack of sufficient protein and/or calories in the body.