Good Food Sense… nutrition

Good Food Sense Nutrients are molecules that provide the body with energy and materials for growth. Three kinds of nutrients you eat are called fats, proteins, and carbohydrates—terms you may have already heard. Think about what they may mean. 1. Write a brief description of what you think fats, proteins, and carbohydrates are. 2. Which of these three nutrients do you think should make up the largest part of your diet? Which should make up the smallest part? Arrange the three nutrients in order starting from the one that you should eat the most to the one that you should eat the least. 3. Why might it be unwise to eat too much of the nutrient you listed last?

Section Outline A. Food and Energy B. Nutrients 1. Water 2. Carbohydrates 3. Fats 4. Proteins 5. Vitamins 6. Minerals C. Balancing the Diet

Nutrition Concept Map Nutrients include Carbohydrates include are made of are made using include include Simple Complex such as such as Sugars Starches

Carbohydrates Most foods contain carbohydrates which the body breaks down into simple sugars. Major source of energy for the body Two Types: Simple Carbohydrates- contained in refined sugars, but also in Milk. Complex Carbohydrates- these are also called starches (include grain products, pastas, bread)

Nutrition Concept Map Nutrients include Carbohydrates Fats include are made of are made using include include Simple Complex such as such as Fatty Acids Glycerol Sugars Starches

FATS Fats are a major source of fuel energy for the body and aids in the absorption of fat soluble vitamins and contained in cell membranes. Major Types: Fatty Acids Saturated ( Butter) Monounsaturated (Olive Oil) Polyunsaturated (margarine) Glycerol Binds fatty acids

Nutrition Concept Map Nutrients include Carbohydrates Fats Proteins are made of are made using include include Simple Complex Amino Acids such as such as Fatty Acids Glycerol Sugars Starches

Proteins Proteins are part of every cell, tissue, organ of our bodies. Body proteins are constantly broken down and replaced. There are 20 different amino acids that will combine to form all kinds of different proteins. Essential Amino Acids can not be made by our bodies and must be in our diet. Daily Intake: Women 13-70+ = 46 g/day Men 13- 70+ = 52-56 g/day

Nutrition Concept Map Nutrients include Carbohydrates Fats Proteins Vitamins include are made of are made using include include Simple Complex Amino Acids such as such as Fatty Acids Glycerol Sugars Starches Fat-soluble Water-soluble

Vitamins Vitamins are essential micronutrients your body needs in small amounts. Vitamins are divided into two groups: Fat Soluble – stored in the liver and fatty tissues and are eliminated much more slowly Water soluble- need regular replacement in the body

Fat Soluble Vitamins

Types of Vitamins Vitamin A (retinol) D (calciferol) E (tocopherol) K B1 (thiamine) B2 (riboflavin) Sources Yellow, orange, and dark green vegetables; dairy products Fish oils, eggs; made by skin when exposed to sunlight; added to dairy products Green leafy vegetables, seeds, vegetable oils Green leafy vegetables; made by bacteria that live in human intestine Whole grains, pork, legumes, milk Dairy products, meats, vegetables, whole-grain cereal Function Important for growth of skin cells; important for night vision Promotes bone growth; increases calcium and phosphorus absorption Antioxidant; prevents cellular damage Needed for normal blood clotting Normal metabolism of carbohydrates Normal growth; part of electron transport chain; energy metabolism

Types of Vitamins Vitamin Niacin B6 (pyridoxine) Pantothenic acid Folic acid B12 (cyanocobalamin) Sources Liver, milk, whole grains, nuts, meats, legumes Whole grains, meats, vegetables Meats, dairy, whole grains Legumes, nuts, green leafy vegetables, oranges, broccoli, peas, fortified bread and cereal Meats, eggs, dairy products, enriched cereals Function Important in energy metabolism Important for amino acid metabolism Needed for energy metabolism Coenzyme involved in nucleic acid metabolism; prevents neural-tube defects in developing fetuses Coenzyme in nucleic acid metabolism; maturation of red blood cells

Types of Vitamins Vitamin C (ascorbic acid) Biotin Choline Sources Citrus fruits, tomatoes, red or green peppers, broccoli, cabbage, strawberries Legumes, vegetables, meat Egg yolk, liver, grains, legumes Function Maintenance of cartilage and bone; antioxidant; improves iron absorption; important for healthy gums, tissue repair, and wound healing Coenzyme in synthesis of fat; glycogen formation; amino acid metabolism Required for phospholipids and neurotransmitters

Nutrition Concept Map Nutrients include Carbohydrates Fats Proteins Vitamins Minerals include are made of are made using include include Simple Complex Amino Acids Calcium Iron such as such as Fatty Acids Glycerol Sugars Starches Fat-soluble Water-soluble

Minerals Minerals are elements that originate in the Earth and cannot be made by living organisms. Most of the minerals we need come from plant material or indirectly from animals. Your body uses minerals for many different jobs, including building bones, making hormones and regulating your heartbeat.

Body only needs small amounts: Macrominerals Minerals your body needs in larger amounts: Calcium Phosphorus Sodium Potassium Magnesium Chloride Sulfur Trace Minerals Body only needs small amounts: Iron Manganese Copper Iodine Zinc Cobalt Fluoride Selenium

Types of Minerals Mineral Calcium Phosphorus Potassium Chlorine Sodium Magnesium Iron Fluorine Iodine Zinc Sources Diary products; salmon; sardines; kale; tofu; collard greens; legumes Dairy products; meats; poultry; grains Meats; dairy products; many fruits and vegetables; grains Table salt; processed foods Whole grains; green leafy vegetables Meats; eggs; legumes; whole grains; green leafy vegetables; dried fruit Fluoridated drinking water; tea; seafood Seafood; dairy products; iodized salt Meats; seafood; grains Function Bone and tooth formation; blood clotting; nerve and muscle function Bone and tooth formation; acid-base balance Acid-base balance; body water balance; nerve function Acid-base balance; formation of gastric juice Activation of enzymes in protein synthesis Component of hemoglobin and of electron carriers used in energy metabolism Maintenance of tooth structure; maintenance of bone structure Component of thyroid hormones Component of certain digestive enzymes