Essential nutrients and some risk factors based on poor nutrition. This is an updated version from a previously uploaded presentation. So maybe delete the old one..consider this a work in progress :)

1. What nutrients do we need?
What is their purpose?
What foods can we find them in?
10HHD_Susie Rogers

2.  The process of nourishing the body, supplying
what is necessary to sustain life.
 Nutrients are chemical compounds needed for
growth, repair, energy, and regulation of body
functions.

3. 6 Essential Nutrients6 Essential Nutrients
 Carbohydrates
◦ Sugars /starches- provides energy for the body to use
◦ Fibre-aids digestion
 Protein
◦ Builds and repairs muscle tissues
 Fats and oils
◦ Stores energy in the body
 Vitamins
◦ Promote normal growth, provide proper metabolism,
◦ Protect against certain diseases
 Minerals-
◦ Support function of heart, metabolism, bones/ teeth formation
&
 Water –
◦ Regulates body functions: e.g. nutrient absorption, body temp.,

4. Carbohydrates
Proteins
Fats
Minerals
Vitamins
 Water
Macronutrients
Micronutrients

5. Macronutrients are nutrients that provide energy
(calories) for the body and are required in large
amounts with suggested % daily intake-:
Macronutrients include-:
Carbohydrates : 45-60%
Proteins : 20-35%
Fats : 15-25%

6. Micronutrients are essential for the proper functioning
of every system in the body and are required in
smaller amounts than macronutrients.
Micronutrients include-:
Vitamins
Minerals
&
Water

7. What were they again???

8.  Macronutrient required in large amounts-:
 Known as sugars, starches (glucose, fructose, sucrose).
 Role of Carbohydrates-:
◦ Provides body with energy, by converting glycogen (from
muscles /liver ) to energy.
◦ Major role in construction of organs & nerve cells.
 Travels in the blood.
 Stored as glycogen in muscles, (liver and fat cells).

9. 1. Compound (Starch and fibre)
Provide energy, vitamins and minerals
 Pasta, bread, cereals, bread, rice, bananas,
vegetables (green vegetables, potato cauliflower,
kidney beans).
2. Simple
Provide energy but no fibre, vitamins or
minerals
 Fruits, honey, milk, and refined sugar products:

10. Fibre is found in complex carbohydrate foods-:
◦ Whole grain bread, cereals, vegetables, legumes, fruit
Role of fibre-:
◦ Helps bowel regularity
◦ Reduces the risk of colon cancer
◦ Lowers blood cholesterol

13. Protein is a macronutrient required in large
amounts
Role of Protein
Builds and repairs body tissues
Energy source if not enough carbohydrate supply
Needed to make haemoglobin in the blood.
Protects the body against infection.
Protein is found in foods
 Dairy: milk, cheese, yoghurt, eggs
 Meat: poultry, fish, red meat
 Nuts, peanut butter
 Baked beans

15. Unsaturated fats (good)-mainly from plants, liquid
1. Polyunsaturated:
 (Omega 3 & 6)- fish, walnuts
2. Monounsaturated:
 Olive/peanut oil, avocado, nuts
Role
 Build cell membranes,
 Aid blood clotting, muscle contraction,
 Improving cholesterol
Fats are the most concentrated form of energy

16. Saturated fats (bad)-mainly from animals/ solid
1. Saturated:
◦beef, butter, cream, coconut/ vegetable oil
2. Trans Fats: (‘Fast Food’):
◦processed food, butter, baked food
Leads to artery blockages

17.  Which of these are unsaturated (good) fats and
which are saturated (bad) fats?

18.  An artificial fat which is added to processed food
to give them texture.
 Clogs arteries if eaten to excess.

19.  Diet related diseases-:
◦ Cardiovascular disease
◦ Obesity
◦ Cancer
◦ Diabetes

20. What are they again?????
Micronutrients (vitamins & minerals) are required in smaller
amounts than the macronutrients but are still of vital
importance. They are the building blocks for muscles, tissues
& bones.
Vitamins and minerals cannot be produced by the body
and must be regularly consumed in the diet.

21.  Vitamins are organic
substances (made by plants
or animals).
 They are required by the
body in small amounts to
regulate metabolism and to
maintain normal growth &
functioning.

22.  Micronutrients required in smaller amounts
 Fat soluble: (ADEK)
 Vitamin A, Vitamin D, Vitamin E and Vitamin K.
 Excess vitamins are stored in the liver/ fatty tissue and
eliminated more slowly than water soluble vitamins.
 Not sensitive to cooking, but light sensitive.
 Need to be taken with fat for full absorption.
 Water soluble: ( B group, C)
 Not stored in the body and need daily replacement.
 Easily destroyed in bright light, overcooking, over washed.
 Need to be taken with water as water soluble.

23. Role
Vitamin B group ( 8 ‘B’ vitamins) help body obtain energy
from food (important for metabolism)
These 8 vitamins help normal appetite, good vision,
healthy skin, and the nervous system.
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Pyridoxine (B6)
Folate (folic acid
Cobalamin (B12)
Biotin
Pantothenic acid
Many Foods-:
- Cereals
-Beef, chicken
-Tomato products

24. Role
Vitamin C assist body in growth and healing of body tissues,
including skin, gums. It also improves immune system- iron
absorption.
Colourful fruit
 Strawberries, cherries
 Melons, guava
 Citrus fruits
 Broccoli, peas
 Tomatoes
 Sweet potatoes

25.  Role
K
K
K
K
K
Roles:
Foods-:
-Animal products: eggs, meat, cheese
-Green leafy vegetables -kale
-Carrots, sweet potato, squash

26. Role
Helps bone health through promoting absorption of
calcium and phosphorous.
◦ essential for development of teeth and bones
◦ important to nerve cells, including the brain.
Helps immunity and Cardiovascular health.
Mainly comes from UV rays from direct sunlight
Foods:
 Fish ( salmon)
 Dairy: Eggs, milk, cheese

27. Role
Is an Antioxidant: protect cells from damage
Boosts immunes system to fight viruses and bacteria
Helps to prevent blood clotting
Food:
Tomato products
Vegetable oils
Nuts- almonds, peanuts, sunflower seeds
Green vegetables-spinach, broccoli
Avocado

28. Role
Used by the liver in creating protein to aid blood clotting Supports
cell growth
Food:
Leafy green vegetables-spinach, broccoli
Onions
Chilli powder

29.  Are the ‘mortar and bricks of our body’
 The building blocks of skeleton, cells, tissues, components of enzymes,
vitamins and hormones.
 Micronutrients required in smaller amounts
 Minerals are inorganic (come from the earth)
 14 minerals have been shown to be critical to health.
 Calcium:
 Builds and maintain healthy bones and teeth, regulate muscle contractions
 Milk/ cheese/ yoghurt/avocado, almonds
 Magnezium:
 Stimulates function of nerves and muscles
 Nuts, seeds, legumes, green vegies
 Zinc:
 Important for body’s immune system
 Chicken, fish, sunflower /pumpkin seeds

30.  Water is essential to human life
 Micronutrient required in smaller regular amounts
Role
 Stimulates the kidneys to eliminate toxins
 Transports nutrients and body substances
 Helps maintain body temperature
 Aids digestion, absorption.
 Works to keep muscle and skin toned

31.  Lack of education
 Low income ( available $’s)
 Poor food choices
 Culture and religion
 Food likes and dislikes
 Access to food products
 Learned behaviour and habits
 Influence of family and peers
 Family situations

32. To maintain your weight
Energy intake = energy output
Does a bricklayer need to eat more than a teacher?
Do Eskimos need to eat more high energy foods than us?

33.  Underweight = <18.5
 Normal weight = 18.5-24.9
 Overweight = 25-29.9
 Obesity = BMI of 30 or greater
Relates to an individual’s health risk
BMI does not distinguish between weight, muscle, fat
or water.
BMI= weight (kg) e.g. 60 kg = 21
height (m2) 1.7 x1.7

34.  Body Mass Index (BMI) does NOT take into
account-:
◦ Age ( e.g. old age)
◦ Gender
◦ Physical disabilities
◦ Pregnancy
◦ Muscle builders
◦ High performance athletes

35. Height
to weight ratio

36.  Cardiovascular disease
 Obesity
 Type 2 diabetes
 Cancer
 Osteoporosis

37. Poor nutrition is aPoor nutrition is a
risk factor leading torisk factor leading to
these illnesses andthese illnesses and
diseasesdiseases

38. Heart Disease:
Blocked coronary arteries ( supply blood to the heart )
leading to chest pain and/ or heart attack
Stroke:
Blocked blood vessels in the brain causing temporary,
permanent damage or death.
Hypertension:
Persistently elevated high blood pressure

39.  Cancer of the rectum or colon.
 Caused by
 High fat intake- high saturated fats
 Obesity
 Low fibre intake

40.  Abnormal fat levels
 Having a BMI of higher than 30
 Having a waist measurement:
Women - Over 86cms
Men – Over 102cms

41. Besides illness…Besides illness…
How else can poorHow else can poor
nutrition (over eating)nutrition (over eating)
affect someoneaffect someone

42.  Lack of $’s to manage illness:
◦ Doctor visits, medications, hospital visits, surgery
 Pain and suffering (physical health issues)
 Limited social interaction (social health issues)
 Anxiety, stress (mental health issues)
 Lowered quality of life, loss of life goals
Others impacts?????

43.  Complete question sheet on ‘Essential Nutrients’.
 Show and share your knowledge with a partner.