Nutrients

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Nutrients
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• Nutrients life sustaining substances that
  nourish and promote the growth of the human body.
• Why do we need them?
• - help build cells and tissues.
• - also regulate body functions such as breathing.

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• No one food contains all of the nutrients.
• A balanced diet is necessary.

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• The 6 nutrients
• Proteins
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Water

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Carbohydrates

• Are the bodys main source of energy.
• Unique and important form of carbohydrate is..
• Dietary fiber a mixture of plant materials that
  is not broken down in the digestive system.
• Carbohydrates energy!

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Fats

• Concentrated source of ENERGY!
• You need fats to perform important functions in
  your body.
• They transport fat-soluble vitamins
• Diet should consist of not more than 30 fat

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Proteins

• Needed for growing and forming new tissue
• Maintain and repair tissue
• Provide ENERGY!
• Regulate body processes

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Vitamins

• Are chemicals that help regulate vital body
  processes and aid other nutrients in doing their
  jobs.
• Your body requires only small amounts of
  vitamins.

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• Fat-soluble vitamins
• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

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• Water-soluble vitamins go directly into the
  bloodstream.
• Thiamin
• Riboflavin
• Niacin
• Folate
• Vitamin C
• Vitamin B12

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Minerals

• Are nonliving substances that help the body work
  properly and, in some cases become part of body
  tissues, such as the bone.
• Calcium
• Sodium
• Iron
• Iodine
• Magnesium
• Potassium

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Water

• Body uses 2-2 ½ liters of water per day.
• Body is about 75 water.
• Regulates body temp.

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Benefits of Good Nutrition

• Growth, development, and function
• You need foods with these nutrients to keep
  your body functioning properly.
• Fitness
• Without enough nutritional gas your motor runs
  down
• GOOD nutrition keeps you going strong!

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• Job Performance
• Thinking skills, alertness, attitude, and stamina
  can peak with good nutrition.
• Eat healthy and feel good!
• Appearance
• Shiny hair, bright eyes, and clear smooth skin
  are all linked to nutrition.
• Risk of illness
• Fewer colds, flu and other illnesses occur when
  you eat healthy

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• Serious Health Problems
• Poor nutrition over a long period of time is
  linked to malnutrition and serious health
  problems like
• Nutrient deficiency
• skin rashes, depression, hair loss, bleeding
  gums, and night blindness.
• Bowed legs in children due to lack of Vitamin D

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• Lack of vitamin D in adults leads to brittle
  bones. Muscle weakness and spasms.
• In some countries malnutrition is a serious
  problem.

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How much nutrients do you need??

• Everybody needs the same nutrition but not in the
  same amounts.
• Females need more than males.
• Active people need more nutrients than inactive
  people.

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Whats that?

• DRIs refers to the Dietary Reference Intake
• 2 examples of DRIs are
• RDA (recommended daily allowance)
• AIs (Adequate Intakes)
• These are standards for assessing the nutrient
  needs among people of different age and gender
  groups.

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For example..
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Nutrients ENERGY

• Running, walking, sitting, and even reading this
  sentence requires ENERGY!
• ENERGY is measured in calories.
• A calorie is the amount of energy needed to raise
  the temperature of 1 kilogram (a little more than
  4 cups) of water to 1 degree Celsius.

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How much ENERGY do you need??

• Teen males need 2800 calories
• Teen females need 2200 calories
• Most other adults need 1600
• Your activity level determines the amount of
  calories you need.

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Recommended sources of calories

• 30 should come from fat
• 60 should come from carbohydrates
• 10 should come from protein.
• This ratio provides the healthiest balance of
  the the nutrients.