The document summarizes the six major nutrients: carbohydrates, fat, protein, vitamins, minerals, and water. It provides details on the types and food sources of each nutrient, and describes their functions in the body as well as the potential deficiencies that can arise from not getting enough of each nutrient.

1. Nutrition

2. The Six Nutrients Carbohydrate Fat Protein Vitamins Minerals Water

4. composed of carbon, hydrogen, oxygen

6. More Sugar Types . . . 2. Disaccharide - double sugar; breaks down into simple sugars during digestion Lactose - milk sugar (found only in milk) Sucrose - table sugar

7. Types of Carbohydrates B. Starches - polysaccharide (many) Complex carbohydrate; breaks down to simple sugars during digestion C. Cellulose - most complex found in plants fiber or roughage in diet - does not completely break down does not supply energy

8. Starch Cellulose

9. II. Fat most concentrated form of food energy (9 calories per gram) composed of carbon, hydrogen, and oxygen slow down digestion so that you feel full longer

11. comes from animal sources

12. solids at room temperature

13. restrict in diet

14. avoid hydrogenated plant sources

15. B. Unsaturated Fats 1. Monounsaturated less hydrogen liquid at room temperature canola and olive oil best to consume 2. Polyunsaturated even less hydrogen corn and soybean oil Above = Polyunsaturated

16. Omega-3 Fatty Acid “Good fat” Must be supplied by diet – cold-water fish, salmon, sardines, tuna, canola oil – fish oil supplements Essential for normal growth, increase HDL, reduce LDL, prevent blood clots, reduce blood pressure, depression

17. Trans Fat Trans fatty acids Found in hydrogenated products Exposing unsaturated oils to heat creates trans fats May raise blood cholesterol - LDL

18. Cholesterol Cholesterol-An alcohol,not a fat waxy, fat-like substance found in most body tissue (particularly the brain, nervous system, and blood) during digestion, cholesterol helps to break down fats so they can be absorbed through the wall of the small intestine

20. the body obtains a third of its cholesterol from food and makes the rest,

22. LDL - low density lipoproteins (bad)

24. Material that contributes most to the build up of plaque on artery walls

25. Decrease dietary intake to decrease risk of heart disease

27. Removes cholesterol from the blood by carrying it to the liver where it is metabolized

28. High levels beneficial

30. Protein Composed of amino acids Essential - cannot be manufactured by the body, so must be eaten as food, and must be available at the same time Non-essential (body manufactures these, so they don't have to be eaten)

31. Protein A. Complete animal sources contain all of the essential amino acids

33. contain only some of the essential amino acids

35. IV. Vitamins regulate body processes (approximately 20 known at present) high biological activity, a little goes a long way must be supplied by diet

36. Vitamins A. Fat soluble - stored in body fat; excessive levels may be dangerous B. Water soluble - must be eaten daily

37. A. Fat Soluble 1. Vitamin A - Retinol source: dark green and yellow vegetables contain carotene, which is converted by the body to retinol essential for good vision an anti-oxidant

39. Contributes to aging and disease

40. Cancer, cataracts, heart disease

41. Vitamins – C, E, and beta carotene

43. 3. Vitamin E Found in almonds, corn oil, margarine, whole-wheat flour, shellfish Anti-blood clotting agent (overdose thins blood) An antioxidant - counteracts signs of aging To get RDA you may need a supplement

44. 4. Vitamin K produced in the intestinal tract plays a role in the normal function of the liver and in blood clotting helps prevent nosebleeds, bruising, excessive bleeding from cuts or scratches.

45. Water Soluble Vitamins 1. Vitamin B complex - Many differing, but similar vitamins. Sources - grains Deficiencies affect skin, hair, nervous system

46. Food Sources for Vitamin B

47. Vitamin B-complex Thiamin, B1 - deficiency is beriberi (alcoholics) - cream, butter, eggs Riboflavin, B2 – damage to eyes, mouth, genitals – meat, cereal grains Niacin, B3 – deficiency is pellagra – meat, milk Pantothenic Acid, B5 Pyridoxal, B6 Biotin Cobalamin, B12 – deficiency is pernicious anemia – liver, eggs, milk Folate – folacin – deficiency is anemia/birth defects

49. Source Citrus Fruit

50. Scurvy

52. Minerals they are passed on to animals, including humans, when plants are eaten bones, teeth, muscles, blood, and nerve tissues are partially made of minerals.

53. Major Minerals Calcium body's most abundant mineral, needed for growth of bones and teeth found in milk and milk products (needs vitamin D to work properly) deficiency: osteoporosis, rickets

54. Major Minerals Phosphorous used in conjunction with calcium present in every cell found in high-protein foods

55. Major Minerals Sodium works with potassium to help muscle activity aids in maintaining the body's proper water balance – excreted in sweat excess is strongly linked to high blood pressure, kidney damage, heart disease

56. Major Minerals found in the body as chloride, combined with sodium or potassium table salt helps regulate body's acid/alkali balance excess is excreted through sweating deficiency results in hair loss, poor muscle contraction Chlorine

57. Major Minerals Potassium important for every body function (fluid function, maintaining regular heartbeat) deficiency: nerve disorders, irregular heartbeat, overall weakness, poor reflexes, dry skin

58. Major Minerals Magnesium for carbohydrate and mineral metabolism, muscle function deficiency may result in heart disease, blood clots in the heart and brain, muscle tremors

59. Trace Minerals Iodine proper functioning of the thyroid gland sources: saltwater fish, iodized salt deficiency may cause poor metabolism, hardening of the arteries, sluggish mental activity, heart palpitations, and nervousness, goiter

60. Trace Minerals Iron found in the body combined with protein sources: liver, sardines, oysters, brewer's yeast, lentils, prunes important for the manufacture of hemoglobin deficiency: anemia (unusual fatigue, weakness, headaches, pallor)

61. Trace Minerals Fluorine found in bones and teeth (prevent decay) sources: fluoridated water, seafood, cheese, milk excess: affect the metabolism of vitamins and may harm kidneys, liver, heart, and central nervous system

62. Water composes at least 60% of the body essential for life aids in the digestive process and carries nutrients helps remove waste products controls body temperature

64. Better than sports drinks, unless the heat is extreme or you are exercising continuously for over 1 ½ hours (sports drinks have too much sugar and salt)