Giving Your Body What it Needs Everything we eat contains nutrients. The body uses nutrients in many ways:  As an energy source  To heal, build, and repair tissue  To sustain growth  To help transport oxygen to cells  To regulate body functions There are 6 different types of nutrients.

1. Carbohydrates Starches & sugars found in foods, which provide your body’s main source of energy % daily calories should come from carbohydrates 1g = 4 calories Role of Carbohydrates:  Body breaks them down to simplest form, glucose. Glucose is the main fuel for the body’s tissues  Glucose can be stored in the body’s tissue & used later.

Simple Carbohydrates Sugars that provide quick energy  Fructose (found in fruits)  Lactose (found in milk)  Naturally occur in honey & maple syrup  Added to cold cereals, bread, bakery products

Complex Carbohydrates Long chains of sugars linked together  Take longer to break down = longer source of energy  Found in breads, pastas, beans, & root vegetables (potatoes)

Fiber Tough, complex carbohydrate that the body cannot digest Moves waste through the digestive system Helps you to feel full Reduce risk of cancer, heart disease & Type 2 Diabetes Need grams/day

2. Protein Nutrients the body uses to build & maintain its cells & tissues 10-15% daily calories should come from protein 1g = 4 calories

Amino Acids Amino acids are the building blocks that make up proteins  9 are considered essential—your body cannot produce them & must get them from food  11 are considered nonessential because the body can produce them Complete Proteins contain all of the 9 essential amino acids  Found in animal sources (meat, eggs, dairy) and from soy Incomplete Proteins are missing 1 or more essential amino acids  Plant sources (grains, nuts, seeds, legumes) are usually missing 1 amino acid

Role of Proteins Basic building materials of all body cells Protein helps body grow Maintains muscles, ligaments, tendons Carries oxygen (Hemoglobin in red blood cells) Can be used as an energy source, but doesn’t provide it quickly or easily Act as hormones to regulate body systems

3. Fats Source of stored energy Helps body store & use vitamins Maintain body heat Important for brain development, blood clotting, & controlling inflammation Maintain healthy skin & hair Transports Fat-soluble vitamins through blood 1 g fat = 9 calories < 30% calories should come from fats Calories body does not used is stored as body fat. Too much can lead to  unhealthy weight gain & obesity  High Cholesterol & heart disease  Type 2 Diabetes

Unsaturated Fats “Good” fatty acids Found in seafood, vegetable oils, nuts & seeds Eating in moderate amounts can lower your risk of heart disease

Saturated Fats Found in animal sources such as meat & dairy Usually room temp. Also found in palm, coconut & palm kernel oils Too much causes liver to produce cholesterol Increases risk of heart disease

Trans Fats Formed by process of hydrogenation— causing vegetable oil to harden & increases saturated fat content Found in stick margarine, snack food, baked goods Raises total cholesterol level

Cholesterol Waxy, fat-like substance Used to create cell walls, hormones & vitamin D Too much builds up on insides of arteries This raises risk of heart disease

4. Vitamins Compounds found in food that help regulate body processes Help the body use carbohydrates, fats & proteins

Vitamins… Fat-Soluble Vitamins  Vitamins A, D, E, K  Stored in body fat for later use  Can be harmful if taken in large doses Water-Soluble Vitamins  Vitamins B complex, C & Folic Acid  Dissolve in water & pass easily into bloodstream  Unused amounts removed by kidneys

5. Minerals Elements found in food that are used by the body Regulate chemical reactions in the body Build tissue Macro-Nutrients  Calcium  Phosphorus  Potassium  Sodium  Magnesium Micro-Nutrients  Copper  Iron  Zinc

6. Water Essential for all body processes Moves food through digestive system Digestion of carbohydrates & proteins Aids in chemical reactions of the body Transports nutrients Removes waste Stores & releases heat Cools body through perspiration (sweating) Cushions eyes, brain & spinal cord Lubricates joints