The 6 Basic Nutrients Mrs. Lashmet Health

Carbohydrates Purpose: To provide energy for your body’s needs.

Simple Carbohydrates To provide quick energy to the body. Sugars such as Fructose Lactose Sucrose

Complex Carbohydrates Also known as starches The body must break down the complex carbohydrates into glucose for energy. Long lasting energy

Fiber Is an indigestible complex carbohydrate found in the tough stringy parts of vegetables, fruits, and whole grains.

Why is it important to have fiber in one’s diet? To move waste through the digestive system and prevent constipation. Reducing risk for heart disease. Some fiber has been known to control diabetes by reducing blood glucose levels.

Proteins Are nutrients that build and maintain body cells and tissues Proteins are made up of long strands of amino acids.

Proteins 20 different amino acids The body makes 11 The 9 you can not make are called essential amino acids.

Complete Proteins Contains adequate amounts of ALL 9 ESSENTIAL AMINO ACIDS Animal products such as Fish, meat, poultry, eggs, milk, cheese, yogurt The only plant source that is a complete protein is SOYBEAN

Incomplete Proteins These DO NOT provide all 9 essential amino acids. Vegans need a variety of incomplete proteins. Sources: Beans, peas, nuts, peanut butter

What you need to know about proteins?

Fats Some fat in the diet is necessary for good health. Needed to: Transport fat soluble vitamins Promote healthy skin Keeps you “satisfied” longer

Unsaturated Fats Healthier Raise Liquid

Omega 3’s Fatty ocean fish have this special polyunsaturated fat that protects the body against……… HEART DISEASE EXAMPLES Tuna, Salmon

Saturated Fats These fats are considered bad as they-- RAISE blood cholesterol SOLID at room temperature. Examples: Whole milk, cheese, butter, meats, ice cream

Cholesterol A waxy lipid like substance that circulates in blood. Excess is deposited in the arteries leading to Arthrosclerosis. Food examples: Egg yolks, organ meats, high fat milk products

LDL (Low density Lipoproteins) Lipoproteins are MOLECULES made by the liver that transport cholesterol in the blood. The cholesterol carried by LDL tends to build up on the artery walls. Higher risk for heart disease

HDL (High Density Lipoproteins) These lipoproteins found in the blood transport EXCESS cholesterol back to the LIVER where it can be eliminated. PREVENTS the build up of cholesterol. Increasing physical activity and losing excess weight can increase HDL. GOOD LEVELS OF blood cholesterol

What is cholesterol?

Trans Fatty Acids Foods that are high in Trans Fatty Acids tend to RAISE blood cholesterol. Hydrogenated To extend the “shelf life” of food products. Found in commercially fried foods and bakery items.

Transfats in foods

Vitamins Compounds that help regulate many vital body processes, including digestion, absorption and metabolism of OTHER nutrients.

Water Soluble Need a daily dose The body does not store these vitamins.

Water soluble vitamins Vitamin C Role: Protects against infection Helps heal wounds Strengthens blood vessels Promote healthy gums

Water soluble vitamins Vitamin B Niacin Thiamine Riboflavin Folic acid Essential for producing energy from carbohydrates. Keeps skin and nervous system healthy

Fat Soluble Vitamins These are absorbed, stored and transported in FAT. Excess build up can lead to TOXIC levels in the body.

Fat Soluble Vitamins A,D,E,K All Dogs Eat Kibbles

Fat Soluble Vitamin A Maintains skin tissue Needed for tooth enamel Promotes cell growth Promotes use of calcium

Fat soluble Vitamin D Promotes absorption and use of calcium Essential for bone and tooth development

Fat Soluble Vitamin E Helps with oxygen transport Slows the effects of aging Protects the destruction of RBC’s

Fat soluble Vitamin K Essential for blood clotting

Minerals Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital processes.

Iron Part of the Red Blood Cell oxygen transport system

Calcium Builds bones and teeth Needed for muscular contractions

Sodium Too much can: Increase blood pressure Heart disease Increases the loss of calcium from body

Sodium Too much can: Increase blood pressure Heart disease Increases the loss of calcium from body

Water Transports other nutrients to and carries waste from cells. Lubricates joints and mucous membranes Maintains normal temperature

Water Transports other nutrients to and carries waste from cells. Lubricates joints and mucous membranes Maintains normal temperature

Water Vital to Every Body Function!!! Our Brains are 70-75% water Transports Nutrients to cells Waste from your cells Lubricates joints and mucous membranes Body Temperature Regulation Digestion Nerve Protection Glencoe Health, 2004

Why is water important?

Dehydration Early Signs Severe Signs Fatigue Loss of Appetite Flushed Skin Headache Burning in Stomach Headache Dry Cough Dry Mouth Dark Urine-Most accurate sign Difficulty Swallowing Stumbling Sunken Eyes Muscle Spasm Numb Skin

Water (or lack of) A Diurectic increases the body’s elimination of water. Such foods are those that contain caffiene..Tea, Coffee, Soda, Red Bull Can lead to dehydration.