Health
Essential Nutrients: 6 categories of substances from food that nourish the body.
1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water
1 gram of carbohydrates
4 calories
1 gram of protein
4 cals
Conclusion
: FDA (Food and Drug Administration) recommends a daily caloric intake of 60% carbohydrates, 30% fats, and 10% protein. (Based on a 2000 calorie diet).
protein
A nutrient that is needed: •For growth •To build, repair, and maintain body tissue. •To regulate body processes •To supply energy Proteins contain amino acids. There are 20 amino acids: 11 non-essential and 9 essential. Non-essential amino acids are found within our bodies. Essential amino acids need to be obtained from food sources.
Saturated fat
Fat from dairy products, solid vegetable fat, meat, and poultry. (Vegetable oils: palm oil and coconut oil). Saturated fat is linked to the development of cardiovascular disease and some forms of cancer. • Often a solid at room temperature. Ex. Butter
Unsaturated Fats
Fat obtained from plant products and fish. Liquid at room temperature.
Simple carbs found in
Found in natural foods: Fruits Honey Vegetables
HDL
HDL = (high density lipoprotein) Compounds that remove cholesterol from the blood and transport it back to the liver. (The "good" cholesterol).
LDL
LDL = (low density lipoprotein) Compounds that carry cholesterol through the blood to body cells.
Two types of unsaturated 2
Monounsaturated • Olive oils • Canola oils
Water
Nutrient involved with all body processes. • Helps with waste removal • Regulates body temperature • Cushion spinal cord and joints • Makes up about 2/3 of our body mass
Carbohydrates
Nutrient that is the main source of energy for the body.
Fats
Nutrient that provides the most concentrated form of energy. 1 gram of fats = 9 calories
Minerals
Nutrient that regulates many chemical reactions in the body. They are naturally occurring substances that are not produced by living organisms. Macro: requires more than 100 milligrams (calcium/sodium). Trace: needed in small amounts (iron/zinc). *Minerals are found in combination with other minerals. Ex. Salts - in solution they dissolve to form electrolytes, which, in balance, are needed to maintain a stable internal environment.
Vitamins
Nutrients that help the body use carbohydrates, proteins, and fats
Two types of unsaturated
Polyunsaturated • Sunflower • Corn • Soybean oils
Complex Carbs
Starches and FIber. Most of calories from diet Grains= parta, bread, vegetables (potatoes and beans)
Nutrient
Substance in food that helps with the growth and repair of cells; provides energy.
Simple Carb
Sugars that enter the blood stream rapidly and provide quick energy. *A carbohydrate is broken down into glucose which is a major energy source for cells in the body. Processed sugar/table sugar: Cakes Desserts Soda Candy Ketchup Sweets Pasta Sauce
Food sources of carbohydrates
Vegetables Rice Beans Bran Breads Popcorn Potatoes Fruit Pasta
Nutrients
Vitamins, minerals, and water are essential for body to use other nutrients properly. Carbohydrates, fats, and protein provide energy for the body in the form of calories.
two types of protein
complete:Contain all essential amino acids. Found in: meat, fish, poultry, yogurt, milk, and eggs. Incomplete:Protein from plant sources. Found in: grains, legumes (dried beans and peas), nuts, and seeds.
Fat Soluble
dissolve in fat (stored in our bodies) = vitamin A, D, E, K.
Water Soluble
dissolve in water (vitamin B and C). Excess is excreted in urine; not stored in the body. An excess can be harmful causing them to be stored in the liver and skin.
Fiber
helps move undigested food through the digestive track. Helps prevent constipation and diseases such as colon cancer. Wheat, bran, cereals, oats, rice, corn, fruits, and vegetables help to reduce blood cholesterol and the risk of cardiovascular disease.
Starch
provides long lasting energy.
Cholesterol
provides protective covering to nerve fibers in the body. Cholesterol is essential for the production of vitamin D.
