Recommended Dietary/Daily Allowance T he Government’s recommendations.
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Transcript of Recommended Dietary/Daily Allowance T he Government’s recommendations.
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A nutrient is a compound in food that the body requires for growth, maintenance, and functioning.
• Some nutrients provide energy for the body because they contain calories.
• Some nutrients help in growth and body functions.
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Recommended Dietary/Daily Allowance
• The Government’s recommendations.
• A daily dietary intake that meets nutrient requirements.–Maintains good health.–Decreases risk to diet-related illness.
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Types of NutrientsCarbohydrates
Fat Protein
VitaminsMineralsWater
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CarbohydratesFunction in the body?
Body’s 1st source of energy.–4 calories per gram.Extra is stored as fat.
Is it an energy nutrient? YES
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Simple CarbohydratesDefinition;
• Called “simple sugars”. • Includes glucose.• Found naturally in foods.
Examples; • Table sugar & honey.• Candy & soda.• Apples, melons, berries & oranges.• Spinach, broccoli & carrots.• Milk & ice cream.
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Complex Carbohydrates
Definition• Combination of starch (energy) and
fiber (helps with bodily functions).Examples • Bread, cereals, pasta, rice, potatoes, yams, corn & peas.• Beans; chick peas, kidney & lima.
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Fats (lipids)Function in the body?Provides energy (2nd source
used).9 calories per gram.
Protect against injury (cushion).Insulates body.Carries Vitamins A, D, E & K.
Is it an energy nutrient? YES
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Saturated Fats“Bad fat” including Trans Fats. SOLID at
room temperature.
• Some come from animal sources; meat, egg, cheese, butter & milk.
• Some come in the form of plants; coconut & palm oil.
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Unsaturated Fats“Good fat”. LIQUID at room temperature.Food examples:1. Vegetable oils; corn oil, canola oil & olive oil.2. Nuts, seeds & avocado.3. Seafood; salmon, tuna, flounder, herring &
trout.
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ProteinFunction in the body?• Body’s last source of energy.
– 4 calories per gram. • Contains amino acids;
building blocks used to repair the body.
• Builds & repairs body tissue.• Helps body function properly.
Is it an energy nutrient? YES
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Complete ProteinDefinition- provides the body with all the amino acids needed to build & repair. Found in; meat, fish, milk, eggs
& cheese.
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Incomplete Protein• Definition; A protein source low in essential
amino acids. • Two or more incomplete proteins together
provide adequate amounts of all the essential amino acids. (whole grain bagel with peanut butter)
• Food examples; Legumes (beans), nuts & whole grains.
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VitaminsDefinition- A substance made by plants or animals.
Found in; fruits, vegetables & vitamin supplements.
Functions1. Helps regulate important body functions.
-digestion, absorption & metabolism.2. Required for growth & development.3. Helps with overall body function.
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Fat SolubleVitamins
• Absorbed & stored into the body’s fat
Vitamin AVitamin D
(sun)Vitamin EVitamin K
Water Soluble Vitamins
• Must absorb everyday, not stored
• Travels & used through body’s fluid .
• Released through urine.
Vitamin B Vitamin C
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Minerals
Function• Helps body grow & develop.• Helps hydrate the body• Regulate many vital body processes.Most important minerals include: -calcium –sodium –potassium -iron
• Substances that come from water & soil absorbed by plants. • Humans absorb minerals from the plants they eat.
• The human body can not make mineral.
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WaterMost vital nutrient.
FunctionCarries nutrients to your cells and removes wastes.• Consume 6-8 cups a day.• Body loses 6-8 cups through urine and sweat a day.