Nutrition You will be able to: Explain what carbohydrates, fats and proteins are Provide examples of fats, carbs and proteins Fill in your notes with the correct terms

Nutrients Provide energy, build, repair, and maintain body tissue, and regulate body process

Carbohydrates Are the body’s sources of energy . Carbs include sugars, starches and fiber. Some food sources are: Fruits Milk Grains Vegetables Seeds & Nuts Pasta Candy

Fiber is the part of fruits, vegetables, grains and beans that your body cannot digest. It helps to move waste through your digestive system. It helps prevent constipation. Fiber may help protect you from cancer disease. Fiber-rich foods are bulky; tending to be lower in fat and calories. Some food sources are: Vegetables Fruit Whole grains breads Brown rice Oatmeal Popcorn  

Fats do not dissolve in water. They are also called lipids. Fats can be saturated or unsaturated. Fats high in saturated fatty acids are usually solid or semisolid at room temperature. Some food sources for saturated fats are: Animal fats Palm and coconut oil Egg yolk Dairy Unsaturated fatty acids are liquid or oils at room temperatures. Some food sources for unsaturated fats are: Fish oils Vegetable fats Olive oil Corn

Fats Continued Fats are an important source of calories. Fats carry fat soluble vitamins A, D, E, and K in the blood. Without fats, our bodies could not use these nutrients. Fats provide essential fatty acids, such as linoleic acid. This is essential for growth and healthy skin. Fats add flavor to food and take longer to digest than carbohydrates and proteins. Other food sources of fats are: Chocolate Seed & nuts Egg yolks Ice cream Fried foods Ranch dressing and other sauces Butter and margarine

Cholesterol Is a fat-like substance found in certain foods. The body also makes it. It is used to produce certain hormones, vitamin D, and to help the liver make bile acids that aid in digestion. Dietary cholesterol is present only in foods of animal origin: Meat Poultry Fish Eggs Dairy The following foods are cholesterol-free: Fruits Vegetables Grains Beans/legumes Some people make too much cholesterol. High blood cholesterol is a major risk factor for heart disease. Limiting cholesterol intake may reduce the risk for these diseases.

Proteins Are for necessary for life. They are chains of building blocks called amino acids. There are 20 different amino acids. Your body can make all but 9 amino acids. So these 9 essential amino acids must come from your food. Proteins are used for building/maintaining body tissues. Proteins are also found in enzymes, hormones, and antibodies which help regulate body processes.

Animal proteins Animal proteins are complete proteins Some animal food sources for protein are: Fish Meat Poultry Eggs Milk

Plant Proteins Some incomplete plant protein food sources are: Legumes/beans Seeds Nuts Plant protein plus animal proteins make complete protein foods. Some combinations are: Legumes + seeds or nuts Legumes + grains any plants protein + dairy/eggs

Vitamins Are needed in small amounts. They help regulate many body processes. They work with enzymes to help digestion, absorption, metabolism, and use of other nutrients. WATER-SOLUBLE VITAMINS are B and C. They dissolve in water, so they are not stored in the body The excess is excreted in urine. So you need these everyday. Some food sources are: Fruit Vegetables Grains   FAT-SOLUBLE VITAMINS are A, D, E and K. They are absorbed and transported by fats. Excess buildup can be toxic. Some food sources are: Dark green leafy vegetables Milk Eggs/beef

Minerals Are inorganic substances that the body can’t make. They act as a catalyst, speeding up body processes. We only need small amounts of minerals in our diets. Some of the important minerals needed are sodium, chlorine, and potassium.

Water Is the body’s most essential nutrient. Water carries nutrients and waste from the cells. Water lubricates your joints and mucous membranes. It helps you swallow and digest foods, absorb nutrients, and eliminate waste; keeps body cool and prevents buildup of internal heat.

Closing Write down everything you ate yesterday; cross off anything that is fried, processed (including white bread), candy or sweets Circle all vegetables, fruits and meats Look through your textbook and list the nutrients you received from you meals/snacks yesterday