Nutrients

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Nutrients
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Carbohydrates

• Def- Starches and sugars found in food
• The bodys preferred source of energy
• 4 calories per gram
• Should make up 40-50 of daily calories
• Main dietary sources bread, pasta, crackers,
  cereals, potatoes, corn, peas, fruit, sugar and
  syrups

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Role of Carbohydrates

• Must be converted to glucose (a simple sugar in
  the body) before can be used by the body
• If carbohydrates not used, then they are stored
  at glycogen (starch-like substance) in the liver
  and muscles
• When consume more than need or the body can store
  as glycogen, the extra carbohydrates are stored
  at adipose tissue (body fat)

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Simple vs. Complex Carbohydrates

• Simple Carbohydrates- sugars
• Found in fruits, some vegetables, and milk
• Fructose- fruit
• Sucrose- table sugar
• Lactose- milk
• Maltose- grain
• Complex Carbohydrates- starches your body breaks
  down and converts into sugar (glucose)
• Found in rice, other grains, seeds, nuts,
  legumes, potatoes

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Proteins

• Def- nutrients that help build and maintain body
  tissues
• Basic component of all body cells
• Essential for building and repairing tissue
• 4 calories per gram
• Should make up 10-15 of total calories
• Helps regulate body functions because muscle,
  bone, connective tissue, teeth, skin, blood, and
  vital organs all contain proteins

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Where do proteins come from?

• Made of 22 building blocks called amino acids
  (substances that make up proteins)
• Body makes all but 9 amino acids so they need to
  come from our diet
• These 9 are called the essential amino acids

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Complete vs. incomplete proteins

• Complete Proteins- foods that contain all 9
  essential amino acids
• Fish, meat, poultry, eggs, milk, cheese, yogurt,
  and soybean products
• Incomplete Proteins-foods that lack some of the 9
• Foods from the seeds of plants such as nuts,
  whole grains, cereals, soybeans, dry beans, peas,
  and peanuts

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Fats

• Def- a type of a lipid- a fatty substance that
  does not dissolve in water
• Made of fatty acids
• 9 calories per gram
• Should make up NO MORE than 25-30 of total
  calories
• Main dietary sources fatty meats, butter,
  margarine, cooking oil, cream, whole milk, egg
  yolks, cheese, and most salad dressings

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Two Main Types of Fats

• Saturated
• Animals fats, coconut oil
• Fats in feed, pork, egg yolks, and dairy foods
  are higher in saturated fatty acids than fats in
  chicken and fish
• Usually solid or semi-solid at room temperature
• Unsaturated
• Vegetable fats such as olive, canola, soybean,
  corn, and cottonseed oils
• Liquid at room temperature

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Roles of Fats

• Carry vitamins A, D, E, and K into your blood and
  serve as a source for linoleic acid, which is an
  acid not made in the body, but is essential for
  growth and healthy skin
• Add flavor to food to help satisfy hunger
• Surrounds and cushions vital organs
• Body insulation

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Vitamins

• Def- substances that help regulate bodys
  functions including digestion, absorption, and
  metabolism
• Known as a micronutrient- only small amounts
  needed
• Organic (living) substances that are essential
  for life
• Out of 13 vitamins only one Vitamin D- is
  produced by the body- essential to get rest from
  food
• Main dietary sources fruits, vegetables, and
  whole-grains

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Water-Soluble vs. Fat-Soluble

• Water-Soluble
• Dissolve in water
• Need to be replenished everyday
• Excess amounts excreted through urine
• Include Vitamin C and eight vitamins in the
  Vitamin B complex
• Fat-Soluble
• Dissolved and transported in fat
• Stored in bodys fatty tissue, liver and kidneys
  until needed
• Includes Vitamin A, D, E, and K

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Minerals

• Inorganic substances that the body cannot make,
  but regulate many of the bodys processes
• Known as a micronutrient- only small amounts
  needed
• Strengthen muscles, bones, and teeth
• Trace minerals- the ones body needs in small
  amounts iron, iodine, and copper
• Main dietary sources milk, meat, fish,
  vegetables, fruits, and dry beans
• Sodium and Potassium
• Help maintain balance of fluid within body cells

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Calcium An Important Mineral

• Helps develop and maintain bone strength
• Aids in muscle contraction, blood clotting, and
  proper functioning of the nervous system
• Why important?
• Takes it from the bones and gives to muscles,
  blood, and nerves thus weakening bone structure
• Main dietary source milk and dairy products,
  leafy green vegetables, and canned salmon

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Water

• Nutrient that makes up the greatest percentage in
  the body (2/3 of total body weight)
• Found in all body tissues- essential to survival
• Function
• carries nutrients to and transports waste from
  your cells
• Helps break down food (saliva)
• Helps your body cool down(perspiration)
• Drink 6-8 cups daily (about 2 liters)
• Main dietary source water, fruits, fruit juices,
  celery, milk and cabbage