Health 9/17/18

Nutrients for Health Nutrients: are substances in foods that your body needs in order to grow, have energy, and stay healthy. There are 6 categories of nutrients

6 Categories of Nutrients Carbohydrates: are the starches and sugars that provide energy. There are complex and simple carbohydrates. Starches are complex carbohydrates. Found in foods such as rice, pasta, breads, potatoes, beans, and corn. Sugars are simple carbohydrates. They occur naturally in milk, fruit, and honey. Sugar is also added to many foods.

6 Categories of Nutrients Proteins: are nutrients used to repair body cells and tissues. Are made up of amino acids. Complete proteins contain all the essential amino acids. They are found in foods from animal sources. Ex. meat, dairy products, and eggs. Plants food do lack one or more essential amino acid however eating a variety of plant foods can provide all the essential amino acids. Ex. beans, nuts, and grains.

6 Categories of Nutrients Fats: are nutrients that supply energy levels, keep skin healthy, and promote normal growth. They also transport certain vitamins through the body and help build cell membranes. There are Saturated fats, and Unsaturated fats. Saturated Fats: are fats that are solid at room temperature. Examples are: butter, stick of margarine, fats in meat, poultry, and dairy products. Eating large amounts of foods that are high in saturated fats increase the risk of heart disease. Unsaturated fats: fats that are liquids at room temperature. Come mainly from plant sources. Examples: vegetable oils, nuts, olives, and avocados. Trans fats are unsaturated fats that have been chemically altered to be solid. They are linked to causing heart disease.

6 Categories of Nutrients Water-soluble: includes Vitamin C and Vitamin B. They dissolve in water. Only small amounts of water-soluble store in the body. These must be replaced everyday. Fat-soluble: includes Vitamins A,D,E, and K. Dissolve in fat, and the body can store these vitamins until they are needed. Fruits, vegetables, are the best sources for Vitamins A, and C. Whole-grain and enriched breads and cereals, supply B Vitamins. Milk is a good source of vitamin D and B and riboflavin. Vitamins: are substances that help regulate the body’s functions. Need vitamins to produce energy. To fight infections There are two types of vitamins: There are Water-soluble and fat-soluble.

6 Categories of Nutrients Minerals: are nutrients that strengthen bones and teeth, help keep the heart and other organs working properly. Types of Minerals: Calcium, phosphorus, and magnesium are minerals that help build and renew your bones. Iron is needed for making red blood cells Potassium , sodium, and chloride help maintain the body’s balance of fluids. Milk is a rich source of calcium and phosphorus. Meat, spinach, and other leafy green vegetables, fruits, and dry beans, supply iron. Sodium comes from salt and is found in many packaged foods.

6 Categories of Nutrients Water is a nutrient too Without water your body would not be able to function. Water help with: Digestion carrying nutrients through the body removes waste from the body. Regulates body temperature. You are suppose to drink 8 to 10 glasses of water each day.