Nutrition

Nutrients A nutrient is a chemical substance in foods that:  builds, repairs, and maintains body tissues  regulates body processes  provides energy (measured in calories)

CARBOHYDRATES

Carbohydrates A chemical composed of one or more simple sugars. A chemical composed of one or more simple sugars. Carbohydrates can be sugars or starches Carbohydrates can be sugars or starches

Carbohydrates Simple Enters the blood stream rapidly and provides short-term energy. Examples: Sugar, enriched flour (white bread), fruit, desserts, and soda. Complex Provides long-lasting energy. Examples: Starches such as rice, pasta, cereal, bread, and vegetables.

Fiber Found in carbohydrates Found in carbohydrates Helps your digestive system to stay healthy by moving other digested food through your intestines. Helps your digestive system to stay healthy by moving other digested food through your intestines.

Role of Carbohydrates Main source of energy for your body Main source of energy for your body Helps to burn fat Helps to burn fat Fiber – moves digested food through intestines decreased risk of colon cancer Fiber – moves digested food through intestines decreased risk of colon cancer

PROTEIN

Protein Made up of chains of building blocks called amino acids Made up of chains of building blocks called amino acids 22 amino acids 22 amino acids 14 made by body 14 made by body 8 must come from food 8 must come from food Examples: meat, poultry, fish, dairy products, beans, nuts, and eggs. Examples: meat, poultry, fish, dairy products, beans, nuts, and eggs.

Role of Protein Build, maintain, and repair tissues and cells Build, maintain, and repair tissues and cells Help body break down and use nutrients for energy Help body break down and use nutrients for energy Protect the body from germs that cause sickness Protect the body from germs that cause sickness

FAT

Fat An energy-storage nutrient that helps the body store some vitamins An energy-storage nutrient that helps the body store some vitamins

Fat Saturated Usually solid at room temp. Too much increases blood cholesterol Examples: meat, dairy products, and coconut and palm oils Unsaturated Usually liquid at room temp. A better choice than saturated Examples: olive, peanut, canola, sunflower, corn, and soybean oils

Role of Fat Transports fat-soluble vitamins Transports fat-soluble vitamins Makes hormones Makes hormones Regulates body functions Regulates body functions Protects the body from temp. change Protects the body from temp. change Cushions the organs Cushions the organs

VITAMINS

Vitamins Organic compounds that control many body functions Organic compounds that control many body functions Fat-soluble – in the presence of fat, they dissolve Fat-soluble – in the presence of fat, they dissolve Examples: A, D, E, K Examples: A, D, E, K Water-soluble – in the presence of water they dissolve Water-soluble – in the presence of water they dissolve Examples: B and C Examples: B and C

MINERALS

Minerals Elements essential for good health Elements essential for good health Examples: calcium, iron, potassium, sodium, etc. Examples: calcium, iron, potassium, sodium, etc.

WATER

Water The most important nutrient The most important nutrient Sources – drinking water, fruits and vegetables, soup, fruit juices, and milk Sources – drinking water, fruits and vegetables, soup, fruit juices, and milk

Role of Water Regulates body temp and blood volume Regulates body temp and blood volume Removes waste Removes waste Cushions joints, eyes, spinal cord, and in pregnancy, the amniotic sac Cushions joints, eyes, spinal cord, and in pregnancy, the amniotic sac Helps dissolve some vitamins and minerals Helps dissolve some vitamins and minerals

Interesting Facts about H2O If it were possible to drain all the water from a 160-pound man, his dehydrated body would weigh only 64 pounds. If it were possible to drain all the water from a 160-pound man, his dehydrated body would weigh only 64 pounds. A chicken is about 3/4 water, and a pineapple is about 4/5 water A chicken is about 3/4 water, and a pineapple is about 4/5 water Humans take in over 16,000 gallons of water during their lifetimes, with an average of 2.5 quarts a day Humans take in over 16,000 gallons of water during their lifetimes, with an average of 2.5 quarts a day

Homemade Sports Drink Makes about 2 quarts 4 Tbsp. sugar 4 Tbsp. sugar ¼ tsp. salt ¼ tsp. salt ¼ cup boiling water ¼ cup boiling water ¼ cup orange juice (not concentrate) or 2 Tbsp. lemon juice ¼ cup orange juice (not concentrate) or 2 Tbsp. lemon juice 3 ¾ cups cold water 3 ¾ cups cold waterDirections: In the bottom of a pitcher, dissolve the sugar and salt in the boiling water Add the juice and remaining water; chill Quench the thirst! Nutrition Information: Total Calories: 200 Calories per 8 oz: 50 Carbohydrate: 12 g Sodium: 110 mg Potassium: 30mg