6 Nutrients

NUTRITION

Our Body is Like a Car

Cars Whats the purpose of a car? What does the car need to move? Are there different types of fuel? What is the motor of the car? Do cars come in all shapes and sizes? Are cars different colors? Do cars ever break down?

Body’s Whats the purpose of a body? What does the body need to move? Are there different types of fuel? What is the motor of the body? Do bodies come in all shapes and sizes? Are bodies different colors? Do bodies ever break down?

Grains Low Grade Grains:  Croissant, donuts Medium Grade Grains:  White bread, white rice High Grade Grains:  Whole wheat bread, whole grain, brown rice

There is no such thing as a bad food!!!

6 Basic Nutrients to high gradefuel Carbohydrates Water Minerals Protein Fat Vitamins

1. CarbohydratesWhat are carbohydrates? The body’s main source of ENERGYHow much do we need? 50-60% of our daily intake should come from carbohydrates

Carbohydrates Like gasoline for a car:Our brain and nerves use glucose as fuel, glucose comes from carbohydrates

2 Types of CarbohydratesSimple Carbohydrates Complex Carbohydrates Function: Provide  Function: Provide quick energy long-term energy

Simple Carbohydrates Function: provide quick energy Break down quickly Lack other nutrients and fiber

Complex Carbohydrates  Function: Provide lasting energy  Breaks down slowly

Fiber What is it? A complex carbohydrate that is not digested by the body Functions  Actslike a scrub brush as it passes through the intestines  Helps eliminate solid waste

2. Fats What are fats? • The body’s main form of stored energy Functions of Fat  Insulate the body  Cushions & protects organs  Transports vitamins  Adds flavor to foods

Fats aren’t all bad! Fats keep our skin soft! deliver fat-soluble vitamins! Great source of energizing fuel!

Healthy Fats Vs. UnhealthyFatsHealthy Fats Less Healthy Fats  Saturated: Unsaturated:  Animal sources  Plant and fish  Solid at room temperature sources  Butter  Beef Fat  Liquid at room  Cheese temperature  Milk Fish  Ice cream  Mayonnaise Vegetable oils  Creamy salad dressing Nuts

Time Out: Trans Fats Trans fats are made by a chemical process called partial hydrogenation. Largely artificial fats.  A small amount of trans fats occur naturally in meat and dairy products. Liquid vegetable oil (an otherwise healthy monounsaturated fat) is packed with hydrogen atoms and converted into a solid fat. This made what seemed an ideal fat for the food industry to work with because of its high melting point, its creamy, smooth texture and its reusability in deep- fat frying.

How much fat do we need? About 30% of our daily intake should come from fats Fat is an important nutrient!We just need to be careful with the types of fats we eat.

3. Protein What are proteins? The worker molecules inside all cells Function of proteins Support the growth of the body Build and repair muscles & tissues Provide energy as a last resort

How much protein do we need?  Only 10-15% of our daily intake should come from protein  Most Americans consume too much protein

What are proteins made of? Amino Acids  The building blocks of protein 9 Essential Amino Acids = the amino acids that the body can NOT make*It’s essential that ourdiet provides these

2 Types of ProteinsIncomplete Proteins Complete Proteins These come from  These foods do foods that are contain the 9 missing 1 or more essential amino of the 9 essential acids amino acids

Incomplete Proteins

Complete Proteins

4. Vitamins What are vitamins? Critical nutrients needed in very small amounts in our diet Functions  Regulate body functions

2 Classifications of VitaminsWater-Soluble Fat-Soluble Absorbed directly  NOT directly into the blood absorbed into the stream bloodstream Body does NOT  Stored in the liver store them and fatty tissues  Need to eat these  Need to eat every vitamins frequently couple of weeks Soluble = able to dissolve

Water Soluble B Vitamins- essential for healing body, and helps body get energy  enriched grains, pork and fruits and vegetables

Water Soluble Vitamin C- Essential for the formation of collagen; needed for absorption of iron, some proteins and folic acid; aids in metabolism of amino acids and calcium; stops internal bleeding; maintains hard bones and teeth; promotes stamina; holds body cells together prevents infections, colds, fatigue and stress; reduces allergies; heals wounds and burns. Citrus fruits, berries, green and leafy vegetable, tomatoes, cauliflower, potatoes, sweet potatoes

Fat Soluble Vitamin- A Promotes skeletal growth, normal tooth structure, healthy mucous membranes, healthy skin, eyes and hair; essential for night vision. NATURAL SOURCES: Fish liver oils, liver, carrots, green and yellow vegetables, dairy products.

Fat Soluble Vitamin D – Promotes bone and tooth development and normal growth; aids utilization of phosphorus and calcium; maintains nervous system and heart action; prevents rickets. Natural sources: egg yolk, fish oil, the sun

Fat Soluble Vitamin E – Regulates menstrual cycle; prevents loss of other vitamins; aids blood flow to heart; lowers blood cholesterol and fatty acids; vital to cell health; regulates protein and calcium metabolism. NATURAL SOURCES: Green leafy vegetables, nuts, whole grains, eggs.

 Vitamin K – necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys. Natural sources: dark green veggies, kiwi

5. Minerals What are minerals? Natural elements needed in small amounts Functions Regulate body processes Help form healthy bones & muscles

Types of Minerals Calcium- Builds bones and teeth; aids in proper function of muscles, heart, nerves, and iron utilization; helps blood coagulation; regulates the passage of nutrients in and out of cells; relieves pain and cramps; eases insomnia.

Minerals Phosphorus- healthy gums and teeth, growth of cells  dairy, meat

Minerals Sodium- water regulation, stabilizing irregular heartbeats, vital for nerve stimulation  Salt

Minerals Chlorine- helps digestion, creates limberness in the body  Table salt

 Iron- Present in all cells; one of the constituents of hemoglobin which carries oxygen to the tissues by blood circulation  meat, green veggies

Minerals Magnesium- forms hard tooth enamel and fights tooth decay; aids in converting blood sugar into energy; helps regulate body temperature; aids nerve function and bone growth; promotes absorption and metabolism of other minerals; prevents calcium deposits in the bladder, heart attacks, depression, polio.  NATURAL RESOURCES: Nuts, figs, seeds, dark-green vegetables, wheat bran, avocados, bananas.

Minerals Iodine- Aids thyroid gland and prevents goiter; helps burn fat; converts carotene into Vitamin A; aids absorption of carbohydrates from small intestine; promotes growth; regulates energy production; maintains hair, nails skin and teeth.  NATURAL SOURCES: Kelp,

Minerals Contribute to to manyfunctions in the bodyFunction MineralsIon Balance in the Cells Sodium, potassium, chlorideCell Metabolism Calcium, phosphorus, magnesiumBone Health Calcium, phosphorus, fluoride, magnesiumGrowth and Development Calcium, phosphorus, zincBlood Formation and Clotting Iron, copper, calciumNerve Implusles Sodium, potassium, chloride, calciumAntioxidant defenses Selenium, zinc, copper, magnesium

6. Water What is water? The body’s most indispensable nutrient Functions  Carries nutrients to all parts of the body  Helps the body get rid of waste Drink 8 glasses of  Lubricates and water daily! cushions joints  Regulates body temperature

Dehydration Loss of water from body tissues We lose 2-3 quarts a day (8-12 cups) When exercising drink ½ cup every 10-15 minutes

What will good nutrition do forYOU? Give you energy Keep you healthy Help you grow

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6 Nutrients

by bchat4 on Mar 21, 2012

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