N UTRIENTS

C ARBOHYDRATES Def- Starches and sugars found in food The body’s preferred source of energy 4 calories per gram Should make up 40-50% of daily calories Main dietary sources: bread, pasta, crackers, cereals, potatoes, corn, peas, fruit, sugar and syrups

R OLE OF C ARBOHYDRATES Must be converted to glucose (a simple sugar in the body) before can be used by the body If carbohydrates not used, then they are stored at glycogen (starch-like substance) in the liver and muscles When consume more than need or the body can store as glycogen, the extra carbohydrates are stored at adipose tissue (body fat)

S IMPLE VS. C OMPLEX C ARBOHYDRATES Simple Carbohydrates- sugars Found in fruits, some vegetables, and milk Fructose- fruit Sucrose- table sugar Lactose- milk Maltose- grain Complex Carbohydrates- starches your body breaks down and converts into sugar (glucose) Found in rice, other grains, seeds, nuts, legumes, potatoes

P ROTEINS Def- nutrients that help build and maintain body tissues Basic component of all body cells Essential for building and repairing tissue 4 calories per gram Should make up 10-15% of total calories Helps regulate body functions because muscle, bone, connective tissue, teeth, skin, blood, and vital organs all contain proteins

W HERE DO PROTEINS COME FROM ? Made of 22 building blocks called amino acids (substances that make up proteins) Body makes all but 9 amino acids so they need to come from our diet These 9 are called the essential amino acids

C OMPLETE VS. INCOMPLETE PROTEINS Complete Proteins- foods that contain all 9 essential amino acids Fish, meat, poultry, eggs, milk, cheese, yogurt, and soybean products Incomplete Proteins-foods that lack some of the 9 Foods from the seeds of plants such as nuts, whole grains, cereals, soybeans, dry beans, peas, and peanuts

F ATS Def- a type of a lipid- a fatty substance that does not dissolve in water Made of fatty acids 9 calories per gram Should make up NO MORE than 25-30% of total calories Main dietary sources: fatty meats, butter, margarine, cooking oil, cream, whole milk, egg yolks, cheese, and most salad dressings

T WO M AIN T YPES OF F ATS Saturated Animals fats, coconut oil Fats in feed, pork, egg yolks, and dairy foods are higher in saturated fatty acids than fats in chicken and fish Usually solid or semi-solid at room temperature Unsaturated Vegetable fats such as olive, canola, soybean, corn, and cottonseed oils Liquid at room temperature

R OLES OF F ATS Carry vitamins A, D, E, and K into your blood and serve as a source for linoleic acid, which is an acid not made in the body, but is essential for growth and healthy skin Add flavor to food to help satisfy hunger Surrounds and cushions vital organs Body insulation

Vitamins Def- substances that help regulate body’s functions including digestion, absorption, and metabolism Known as a micronutrient- only small amounts needed Organic (living) substances that are essential for life Out of 13 vitamins only one –Vitamin D- is produced by the body- essential to get rest from food Main dietary sources: fruits, vegetables, and whole-grains

Water-Soluble vs. Fat-Soluble Water-Soluble Dissolve in water Need to be replenished everyday Excess amounts excreted through urine Include Vitamin C and eight vitamins in the Vitamin B complex Fat-Soluble Dissolved and transported in fat Stored in body’s fatty tissue, liver and kidneys until needed Includes Vitamin A, D, E, and K

M INERALS Inorganic substances that the body cannot make, but regulate many of the body’s processes Known as a micronutrient- only small amounts needed Strengthen muscles, bones, and teeth Trace minerals- the ones body needs in small amounts – iron, iodine, and copper Main dietary sources: milk, meat, fish, vegetables, fruits, and dry beans Sodium and Potassium Help maintain balance of fluid within body cells

C ALCIUM : A N I MPORTANT M INERAL Helps develop and maintain bone strength Aids in muscle contraction, blood clotting, and proper functioning of the nervous system Why important? Takes it from the bones and gives to muscles, blood, and nerves thus weakening bone structure Main dietary source: milk and dairy products, leafy green vegetables, and canned salmon

W ATER Nutrient that makes up the greatest percentage in the body (2/3 of total body weight) Found in all body tissues- essential to survival Function: carries nutrients to and transports waste from your cells Helps break down food (saliva) Helps your body cool down(perspiration) Drink 6-8 cups daily (about 2 liters) Main dietary source: water, fruits, fruit juices, celery, milk and cabbage