NUTRIENTS

WHAT MAKES A FOOD MORE OR LESS HEALTHY? It’s nutrients: environmental substances used for energy, growth, & bodily functions 2 Types: Macronutrients: substances that are needed in larger amounts Micronutrients: substances that are required in smaller (trace) amounts

MACRONUTRIENTS There are 3 macronutrients required by humans. Each of these macronutrients provides energy in the form of calories. Carbohydrates: 4 calories per gram Proteins: 4 calories per gram Lipids (fats): 9 calories per gram *if you look at a food label and it lists 10 grams of carbohydrates, 0 grams of protein, and 0 grams of fat, that food would contain 40 calories

CARBOHYDRATES Humans need carbohydrates in the largest amounts. The USDA recommends that adults get 45-65% of their daily caloric intake from carbs Carbohydrates are easily broken down and used as the body's main fuel source 2 Types: simple & complex Simple carbs = sugars: the quickest source of energy Found in sugar, syrup, honey, jam, juice, soda, candy Complex carbs = starch: longer lasting source of energy, high in vitamins & minerals Found in green veggies, whole grains, potatoes, corn, pumpkin, beans, lentils Rich in fiber: an indigestible form of carb that eliminates waste *Eat more complex carbs than simple

PROTEINS USDA recommends 10% - 35% of calories in the human diet come from protein. The typical American diet contains more protein than is necessary Proteins are used to produce new tissues for growth and tissue repair, and regulate and maintain body functions Proteins may be used as a source of energy when carbohydrates are not available found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes With a balanced diet it is possible for vegetarians/vegans to get enough protein in their diet

LIPIDS/FATS Fats are an important component of our diet, and at least a minimum intake is essential. However, many problems are associated with excessive intake. They provide about 42 percent of the calories in the average American diet. A diet that is 20–25 percent of total calories from fat is recommended 2 Types: Saturated = BAD fats: solid at room temperature, found in meats and dairy foods Unsaturated: GOOD fats: 2 types – monounsaturated & polyunsaturated, liquid at room temperature, found in oils (olive, canola, corn, vegetable), avocados, nuts *try to make most of your fats unsaturated Avoid trans fats & hydrogenated oils: processed fats, worst types of fats for your health

MICRONUTRIENTS Required by humans in small quantities for growth, metabolism, & overall well-being Must obtain mainly through your diet 2 types Vitamins Minerals

VITAMINS & MINERALS Primarily found in vegetables & fruits When intake is inadequate, deficiency disorders are the consequence. Although vitamins and minerals are only present and required in small quantities, compared to the macronutrients, they are as vital to health Vitamins: vitamin A, B vitamins, vitamin C, vitamin D, vitamin E, folic acid, vitamin K Minerals: copper, iodine, iron, manganese, selenium, zinc, calcium, magnesium, potassium and sodium

HOW DO I GET ENOUGH VITAMINS & MINERALS? VARIETY & BALANCE No single food contains all of the vitamins and minerals we need and, therefore, a balanced and varied diet is necessary for an adequate intake Need to eat a wide variety of vegetables & fruits (different colors), different types of protein foods, whole grains, & some dairy or soy products to get all your vitamins & minerals

NUTRIENT DENSITY a measure of the nutrients provided per calorie of food, ratio of nutrients to energy Nutrient density is a way of evaluating the nutritional quality of a food by comparing the amount of nutrients supplied in relation to the amount of calories supplied Why is an apple a better choice than a bag of pretzels? They have roughly the same number of calories, but nutrients count, too. The apple provides fiber, vitamin C and potassium for an equal number of calories. Therefore, the apple has a higher nutrient density Which is more nutrient dense?: serving of watermelon or 12 oz soft drink Both have 150 calories. However, the watermelon is more nutrient dense, because it has vitamin C and fiber. The soft drink contains only simple sugars or "empty calories.“ Foods that supply generous amounts of one or more nutrients compared to the number of calories they supply are called nutrient dense Foods that don’t supply generous nutrients compared to the number of calories they supply are called empty calories (energy dense)

MOST NUTRIENT DENSE FOODS You only get so many calories per day so in order to get all your nutrients make sure to include nutrient dense foods as part of your diet! Add some of the most nutrient-dense foods to your diet: *dark green veggies: -Spinach-Berries: blueberries, raspberries, blackberries -Broccoli-Seeds: flax, hemp, chia -Kale-Nuts -Bok Choy-Lemons -Collard Greens-Dark chocolate -Sweet potatoes-Beans -Garlic -Eggs -Salmon-Yogurt (low fat/unsweetened): try sweetening with honey, cinnamon, and/or berries

READING A FOOD LABEL *Also read the ingredients list: Less ingredients = more natural = more healthy More ingredients = more processed = less healthy *the less steps your food goes through from its source to your mouth the healthier it is **IDEAL DIET = eating a varied/balanced diet of unprocessed/organic foods: “CLEAN EATING”