Nutrients Carbs, Proteins, & Fats Carbohydrates: are the starches and sugars present in foods Made up of carbon, oxygen, and hydrogen Body’s preferred source of energy 4 calories per gram Recommended that 55 to 65% of your daily calories come form Carbohydrates

Simple Carbohydrates (Sugars) Simple Carbs are found naturally in foods such as fructose (fruit), lactose (milk), and mactose (grain) Usually found in foods with fewer nutrients and tend to be more fattening Table sugar-sucrose 1 level teaspoon= 15 calories 1 heaping teaspoon= 25 calories 1 cube= 25 calories 1 cup = 770 calories Refined sugars are often called “empty calories” because they have little or NO nutritional value Removing sugar from your diet- like quitting most drugs-leads to withdrawal symptoms

Complex Carbs (starches) Have you ever hear make half of your grains whole? That holds true! Complex carbs are found in whole grains, seeds, nuts, legumes (dries peas & beans), and tubers (root veggies such as potatoes and beats) Majority of carbs should come from complex carbs Important to distinguish between health-robbing effects of simple carbs & the Health-giving properties of complex carbs Made of many sugars linked together Digestion breaks starches down into sugars The body must break down complex carbs into simple carbs before it can use them for energy

Role of Carbohydrates Body converts carbs to glucose (simple sugar-body’s chief fuel) Glucose not used right away is stored in the liver and muscles as starch-like substance called glycogen When more glucose is needed, glycogen is converted back to glucose  Adipose tissue When more carbs are taken in than the body can use right away or store, it is converted & stored as fat!

Fiber Fiber is an indigestible complex carb that is found in the tough, stringy parts of veggies, fruits, and whole grains 1.It cannot be digested & used as energy 2.Helps move wastes through the digestive system 3.Helps prevent constipation, appendicitis, & other intestinal problems 4.Helps control diabetes, lowers cholesterol 5.Good for weight watchers-fiber-rich foods are bulky, which offer a feeling of fullness Eat 25 grams a day Special form of complex carb

Proteins Proteins are nutrients that help build and maintain body cells and tissues (made of amino acids) Your body can manufacture all but 9 of the 20 different amino acids that make up proteins (you must get the rest from the foods that you eat) Complete proteins (fish, meat, poultry, eggs, milk, cheese, & yogurt) Incomplete proteins (beans, nuts, peas, & whole grains) 10-15% of daily calories should come from proteins Excess protein is converted to fat 4 calories per gram

Role of Proteins During major growth periods, such as infancy, childhood, adolescence, & pregnancy, the body builds new cells & tissues from the amino acids in proteins. Replace damaged, worn-out cells Help regulate many body processes -Enzymes: control rate of chemical reactions in cells -Hormones: regulate reactions -Antibodies: identify & destroy bacteria and viruses

Fat Fats are a type of Lipid, a fatty substance that does not dissolve in water Some fat in the diet is necessary for good health Most concentrated form of energy available Body uses only about 5% of fat for energy Fats don’t convert to energy efficiently 30% of daily intake 9 calories per gram Classified as either saturated or unsaturated

What does fat Look like?

Saturated Fat Holds all of the hydrogen atoms it can Animal fats & tropical oils (coconut, palm, kernal oils) Beef, pork, egg’s yolk, dairy fats, are higher in saturated fatty acids than chicken or fish Usually solid or semi-solid at room temperature High intake of saturated fats is associated with an increased risk of heart disease

Unsaturated fats Missing hydrogen atom Vegetable oils: (Olive, canola, soybean, corn, peanut) Become liquids or oils at room temperature Associated with reduced risk of heart disease Processing can change fat’s characteristics Hydrogenation: adding missing hydrogen

Unsaturated vs. Saturated

Role of fats Carries vitamins A, D, E, K which are essential for growth & healthy skin Adds flavor to food Helps satisfy hunger-takes longer to digest food than carbs and proteins Helps insulate the body Protects internal organs Daily Intake: Teenage girls calories per day-66g of fat Teenage boys-2800 calories per day-84g of fat

Ways of reducing one’s intake of fat!  Cut off fat from meat  Eat lean meat  Remove skin from poultry  Choose low-fat milk/cheese  Eat less mayo/salad dressing  Cut down on fried foods  Eat fruit and veggies fro snacks

Cholesterol Fat-like substance produced in liver of all animals Found only in foods of animal origin (meat, poultry, fish, eggs, dairy products) Body can produce what it needs Consuming saturated fats tends to raise blood cholesterol level  Types of cholesterol Low-density Lipoprotein (LDL) -Tends to build in the arteries High-density Lipoprotein (HDL) - Carries excess cholesterol back to the liver where it can be eliminated

What does too much cholersterol do to your Arteries??

Vitamins Compounds that help regulate digestion, absorption, metabolism of other nutrients Micronutrients-needed in small amounts Do not supply calories-some speed up reactions that produce energy 13 vitamins play a role in good nutrition Only 1- Vitamin D- is made in the body

Vitamins in foods

Classifications of Vitamins Water soluble VitaminsFat-soluble Vitamins Include Vitamin C and B complex (8 different vitamins) Dissolve in water-pass easily into the bloodstream Cannot be stored in the body and need to be replenished regularly through foods you eat Excess amounts excreted Food must be cooked carefully to not lose vitamins -Cook quickly or steam them -Cover during cooking Absorbed & transported by fat Vitamins A, D, E, &, K -Vitamin A obtained in 2 ways From plant eating organisms By manufacturing from carotenoids Stored in the body’s fatty tissue, liver, & kidneys Excess build up can be toxic & damage the body in other ways When taking very large doses, one could be vulnerable to these effects

Minerals Inorganic substances that the body cannot manufacture but act as catalysts, regulating many body parts.