The Six Nutrients

What is Nutrition? Nutrition—Science or study of food and the ways in which the body uses the food and the study in our food choices, and study of nutrients that foods contain Nutrients—substances your body needs to function properly, grow, repair itself, and supply you with energy

What are the SIX nutrients? Carbohydrates Fats Proteins Minerals Vitamins Water My Very Fat Cat Watches People!

CARBOHYDRATES Function—Gives your body energy. Your body converts carbs into glucose Glucose—body’s chief energy source Glycogen—body’s quick energy reserve..if too much of it in body, your body turns it into body fat

Two Types of Carbs Simple Sugars Complex Carbs Your body burns these off right away Glucose Fructose Lactose Sucrose Food examples?? Your body stores these longer Fiber Provides little energy and cannot be digested Prevents constipation Keeps intestines healthy May help prevent colon and heart disease Food examples?

Too Many Carbs….. Type II Diabetes Gain Weight Obesity

Proteins Nutrients that help build and maintain body tissues (i.e. MUSCLE) Amino acids make up body proteins—20 of them Found in teeth, skin, organs Provide 4 calories per gram

Two Types of Proteins Complete proteins—provide all essential amino acids—found in meat, dairy, eggs Incomplete proteins—does not have all essential amino acids—vegetables, grains

FATS Function: Stores energy in your body Functions Need for body to function properly Gives aroma and texture to foods A lipid that does not dissolve in water

Two Types of Fats Unsaturated Fats Saturated Fats GOOD Fats Unclog your arteries Found in fish, oils, peanut butter, nuts BAD Fats Clog your arteries Found in meat products, fried products, junk food

Trans Fats Very, very, very, very bad!!!!

Too Many Fats… Obesity High Cholesterol Heart Disease Kidney failure

What is Cholesterol? Cholesterol—fatlike substance produced in the liver and found only in foods of animal origin High Density lipoprotein (HDL)—“good” cholesterol, removes cholesterol from the blood, lowers risk of heart disease Low Density Lipoprotein (LDL)—“bad” cholesterol, the higher the level of LDL, the higher your risk of heart disease. Lowering elevated LDL cholesterol can reduce the risk of having a heart attack.

What is your cholesterol level?

Vitamins… Fat Soluble Water Soluble Dissolve in fat tissue Vitamin A—maintains healthy skin and repairs tissues Vitamin D—needed for strong bones E—aids in blood flow K—essential for blood clotting Dissolve in bloodstream B Vitamins—helps body use proteins and fats Vitamin C—helps your immune system Folic Acid—reduces birth defects

Vitamins Food Sources Food Sources Vitamin A—green vegetables Vitamin D—milk and sunlight Vitamin A—milk, spinach Vitamin K—leafy vegetables Vitamin B—meats Vitamin C—citrus fruits Folic Acid—dark leafy vegetables

Too little vitamins… Birth defects Scurvy

Minerals Body does not make these so you need to get the foods. Calcium—builds bone density Iron—carries oxygen in Red Blood Cells Potassium—prevents muscle aches

Too little minerals…. Osteoporosis Muscle cramps Anemia

Water Function: Moves food through digestive system Transports nutrients and removes wastes Cools body through perspiration Lubricates joints

Too little water…. Causes Dehydration Rule of thumb—if you are thirsty you waited too long to take in fluids