A substance contained in food and used in the body. Nutrients A substance contained in food and used in the body.

The Six Nutrients Carbohydrate Protein Fat Vitamin Mineral Water

Why Do We Need Nutrients? Energy Build and/or maintain tissues

Calorie vs. Gram Calorie 3,500 calories = 1 lb. of fat A calorie is a measurement of energy that the body can store or burn. 3,500 calories = 1 lb. of fat Recommended Daily Allowance (RDA) Males 10-18 = 2,500 – 3,000 Females 10-18 = 2,200 Adults = 2,000 – 2,500 Gram A gram is a measurement of weight.

Carbohydrate Broken down into starches and sugars Provides the body with most of its energy 55% of your daily diet 4 calories per gram

Simple Vs. Complex Carbohydrates Simple (sugar) Can easily be broken down by the body. Can be found naturally in foods or added. Examples: Fruits & Vegetables (fructose) Milk (lactose) Whole Grains (maltose) Table sugar (sucrose) Complex (starch) More difficult for the body to breakdown. Examples: Rice Pasta Tubers

Protein Broken down into amino acids Needed to build/ maintain/repair muscle tissue 15% of your daily diet 4 calories per gram

Amino Acids There are 20 different amino acids Your body makes 11 amino acids The other 9 amino acids are called essential amino acids because it is essential that you get them from the foods that you eat.

Complete Vs. Incomplete Proteins Foods that contain all the essential amino acids Examples: fish, poultry, egg, soy bean Incomplete Foods that contain some but not all essential amino acids Examples: nuts, seeds

Fat Can be broken down into good fat and bad fat Most concentrated form of energy Carries vitamins to your blood, adds flavor to your food, satisfies hunger, insulates your body from hot and/or cold 30% of your daily diet 9 calories per gram

Bad Fat Saturated Fat Solid or semi-solid at room temperature Animal and tropical oils are high in saturated fat Increases risk of heart disease

Good Fat Unsaturated Fat Liquid or oil at room temperature Vegetable oils Decreases risk of heart disease

Vitamin Water Soluble Fat Soluble C and B group Stored and broken down in water If you don’t use… you lose! Fat Soluble A, D, E and K Stored and broken down in fatty tissue

Mineral Macro-minerals Trace Minerals The body needs large amounts Calcium Sodium Potassium Trace Minerals The body needs small amounts Iron Fluoride

Water Makes up blood, urine & sweat Keeps joints lubricated Keeps things moving in your digestive tract

Hydrating Everyday your body loses 2-3 quarts of water Replace the water by drinking 6-8 cups of water Drinking non/low-fat milk, eating fresh fruits and vegetables Check your urine…it should look more like lemonade then apple juice

Fiber The part of the plant that humans cannot digest. Assists in digestion Ways to add fiber to your diet: Eat fresh fruit Eat lightly cooked veggies Eat dried fruits or granola Eat more whole wheat or whole grains Eat more popcorn