Nutrients

1
Nutrients

• Carbohydrates
• Fiber
• Proteins
• Lipid
• Vitamins
• Minerals

2

• To survive the human body needs the nutrients
  found in food. These nutrients are classified
  into six groups carbohydrates, proteins, fats,
  vitamins , minerals, and water. Each plays a
  unique part in maintaining the normal growth and
  functioning of your body. Together, they are
  essential to your overall health and wellness.

3
Carbohydrates

• Carbohydrates are the starches and sugars present
  in food. Examples of carbohydrates are,
  potatoes, pasta, and bread.
• Made up of carbon, oxygen, and hydrogen,
  carbohydrates are the bodys preferred source of
  energy, providing 4 calories per gram.
• Most nutritionist recommend that 55 to 60 percent
  of your daily calories come from carbs, mainly
  complex carbs.

4
Two Types of Carbs

• Simple Carbohydrates and Complex Carbohydrates
• Simple Carbs are sugars, such as fructose and
  lactose (found in fruit and milk, respectively).
• Complex Carbs or, starches, are found in whole
  grains, seeds, nuts, legumes (dried peas and
  beans), and tubers ( root veggies such as
  potatoes). The body must break down complex
  carbohydrates into simple carbohydrates before it
  can use them for energy.

5
Role of Carbohydrates

• Your body converts all carbohydrates into
  glucose, a simple sugar that is the bodys main
  source of energy.
• Glucose that your body does not use right away is
  stored in the liver and muscles as a starch like
  substance called glycogen. When more energy is
  needed your body converts the glycogen back to
  glucose. However, it is possible to take in more
  carbohydrates than your body can use right away
  or can store as glycogen. When this happens,
  your body converts and stores the excess
  carbohydrates as body fat.
• You can avoid consuming excess carbohydrates by
  learning to make informed food choices and
  maintaining healthful habits.

6
Fiber

• Fiber is an indigestible complex carbohydrate
  that is found in the tough stringy parts of
  vegetables, fruits, and whole grains.
• Eating enough fiber throughout your life may
  promote health by reducing your risk of heart
  disease.
• To stay healthy, eat 20 to 30 grams of fiber
  each day. Fruits and vegetables with edible
  skins and whole grain products such as bran
  cereals, oatmeal, and brown rice are excellent
  sources of fiber.

7
Proteins

• Proteins are nutrients that help build and
  maintain body cells and tissues.
• Proteins are a vital part of every cell in your
  body. They are made up of long chains of
  substances called amino acids.
• Your body can manufacture all but 9 of the 20
  amino acids that make up proteins. The 9 that
  your body cant make are called essential amino
  acids-you must get them from the foods you eat.

8
Two classifications of proteins

• Complete proteins and Incomplete proteins
• Complete proteins contain adequate amounts of all
  nine essential amino acids. Animal products
  such as fish, meat, poultry, eggs, milk, cheese,
  and yogurt are good sources of protein.
• Incomplete proteins lack one or more of the
  essential amino acids. Sources include beans,
  peas, nuts, and whole grains. Consuming a
  combination of incomplete proteins, for example,
  rice and beans or peanut butter and bread is
  equivalent to consuming a complete protein.

9
The Role of Proteins

• The body builds new cells and tissues form the
  amino acids from proteins.
• Your body replaces damaged or worn out cells by
  making new ones from proteins.
• The body also uses the proteins to make enzymes,
  hormones, and anti-bodies.
• Proteins also supply the body with energy,
  although they are not the bodys main energy
  source.

10
Fats

• Some fat in the diet is necessary for good
  health. Fats are a type of lipid, a fatty
  substance that does not dissolve in water. Fats
  provide more than twice the energy of
  carbohydrates or proteins.
• The building blocks of fats are called fatty
  acids, molecules make mostly of long chains of
  carbon atoms, with pairs of hydrogen atoms and
  single oxygen atoms attached.

11
Saturated Fatty Acids

• A saturated fatty acid holds all the hydrogen
  atoms it can. Fats high in saturated fatty acids
  are usually solid at room temperature. Animal
  fats and tropical. i.e. palm oil , palm kernel
  oil, and coconut oil have a high proportion of
  saturated fatty acids. Fats in beef, pork, egg
  yolks, and dairy foods are higher in saturated
  fatty acids.

12
Unsaturated Fatty Acids

• Most vegetable fats including olive, canola,
  soybean, corn, and cottonseed oils contain a
  high proportion of unsaturated fatty acids.
• An unsaturated fatty acid has at least one
  saturated bond a place where hydrogen can be
  added to the molecule. Unsaturated fats are
  usually liquids (oils) at room temperature.
• Unsaturated fats have been associated with a
  reduced risk of heart disease.

13
Role of Cholesterol

• Cholesterol is a waxy lipidlike substance that
  circulates in blood. Your body uses the small
  amount it manufactures to make cell membranes and
  nerve, tissue to produce many hormones,
  membranes, vitamin D, and bile, which helps
  digest fats.
• Excess blood cholesterol is deposited in
  arteries, including the arteries of the heart.
  This increases risk of heart disease.

14

• High Cholesterol may be hereditary, and
  cholesterol levels tend to rise as people age.
• You can reduce your risk of heart disease by
  eating a diet low in saturated fats and
  cholesterol.

15
Vitamins

• Vitamins are compounds that help regulate many
  vital body processes, including the digestion,
  absorption, and metabolism of other nutrients
• Vitamins are classified as either water or fat
  soluble.
• Water soluble are dissolved by water and easily
  pass into the blood stream. While fat soluble
  vitamins are absorbed, stored and transported in
  fat.
• Examples of water soluble and fat soluble
  vitamins are displayed on pages 119-120.

16
Mineral and Water

• Minerals are substances that the body cannot
  manufacture but are needed for forming healthy
  bones and teeth and for regulating many vital
  body processes.
• Water is vital to every body function!! It is
  important to dink a minimum of 8 cups of water
  each day to maintain health.