Essential Nutrients

Six Essential Nutrients 1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. Fiber 7. Water

Carbohydrates What are they? – The basic building block of every carbohydrate is a sugar molecule, made up of carbon, hydrogen, and oxygen. – 4 calories per gram Function: source of energy

2 Types of Carbohydrates Simple Carbohydrates – Simple carbohydrates are made up of one or two sugar molecules linked together – 4 calories per gram – Examples: glucose, fructose, and natural fruit sugar

What does 200 calories look like? CELERY 1425 grams= 50 ounces or 3 POUNDS CELERY 1425 grams= 50 ounces or 3 POUNDS CARROTS 570 grams= 20 ounces 1.5 POUNDS CARROTS 570 grams= 20 ounces 1.5 POUNDS AVOCADO 125 grams= 4 ounces AVOCADO 125 grams= 4 ounces DORITOS 41 grams= 2 ounces SNICKERS 41 grams= 2 ounces

2 Types of Carbohydrates Complex Carbohydrates – are chains of three or more single sugar molecules – Takes a longer time for your body to break them down – Stay full longer – Includes fiber – Examples Whole grain products, vegetables

Protein What is it? – Chains of amino acids Functions: builds and repairs bones, muscles, cartilage, skin, and blood 4 calories per gram Example: meat

Fat What is it? – Chain of fatty acids Function – source of energy, help maintain body temperature, and protect body tissues and organs 9 Calories per gram

Healthy Fat Monounsaturated Monounsaturated fat tends to lower LDL cholesterol (the "bad" cholesterol). found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado. Polyunsaturated Polyunsaturated Fat tends to lower blood cholesterol levels. found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed).

Unhealthy Fats Saturated increase blood cholesterol levels solid at room temperature found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils Butter is high in saturated fat, while margarine tends to have more unsaturated fat. Trans raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease, stroke, and developing type 2 diabetes.

Cholesterol – a fatlike substance in the liver of all animals and therefore found only in foods of animal origin. Bad-LDL It can elevate blood cholesterol levels which can be a major risk factor for heart and circulatory diseases. – Good-HDL – It helps in the production of sex hormones and vitamin D (in the presence of sunlight) and of the protective shield around nerve fibers.

Vitamins They are compounds that help regulate many vital body processes. (such as: digestion, absorption, and metabolism of other nutrients.)

Vitamins Vitamins Amount of Intake for Women Amount of Intake for Men Types of Food that contain it Vitamin A700 mcg-3000mcg900 mcg-3000mcgYellow, orange, and dark green vegetables, eggs, fish Vitamin B1 Thiamin1.1 mg1.2 mg Vitamin B2 Riboflavin 1.1 mg1.3 mgWild rice, pasta, whole grains Vitamin B3 Niacin14 mg- 35mg16 mg- 35 mgBread, yeast, nuts seeds, dried fruit Vitamin B61.3 mg- 100 mg Cereals, brown rice, brown bread Vitamin B122.4 mcg Meat, poultry, fish,eggs Folate400 mcg-1000mcg Brussel sprouts, broccoli, yeast, fruit juices, oranges

Vitamins Amount of Intake for Women Amount of Intake for Men Types of Food that contain it Biotin30 mcg Whole grain products, egg yolks, bran cereals Vitamin C75 mg- 2000mg90 mg mgFruits, vegetables Kiwi, Brussel sprouts Vitamin D5 mcg- 50 mcg Dairy products, fish, egg yolks Vitamin E15 mg mg Nuts, seeds, avocado, egg yolk, whole grains Vitamin K90 mcg120 mcgBroccoli, green leafy vegetables

Minerals Daily Intake Amount for Women Daily Intake Amount for Men Boron20 mg Calcium mg Chromium25 mcg35 mcg Copper900 mcg- 10,000 mcg Fluoride3 mg- 10 mg4 mg- 10 mg Iodine150 mcg mcg150 mcg – 1000 mcg Iron18 mg- 45 mg8 mg -45 mg

Calcium---30 years old Calcium - Gives structure to your bones and helps develop and maintain bone strength. (If you don’t get enough calcium during your teen years your bones will lack density and in later life you may suffer from osteoporosis.)

Iron Iron - During the teen growing years iron is important to help the hemoglobin in your blood (hemoglobin carries oxygen throughout the body.) Without iron you would feel fatigue and have little endurance.

Minerals cont. MineralsDaily Intake Amount for Women Daily Intake Amount for Men Magnesium310 mg- 350 mg350 mg- 400 mg Phosphorus700 mg mg Selenium55 mcg- 400 mcg Zinc8 mg- 40 mg11 mg- 40 mg

Water Recommended Daily Intake – 60 percent of your body weight in ounces – Examples 120lbs – 120 x.6 = 72 ounces

WHY DO WE NEED ALL OUR ESSENTIAL NUTRITENTS?

If we don’t……. Weak immune system increased susceptibility to disease impaired physical and mental development reduced productivity

Unit 2 Vocabulary SEDENTARY- involving little physical activity. APPETITE- the psychological desire for food.. EATING DISORDERS- extreme, harmful eating behaviors that can cause serious illness or even death. BODY IMAGE- the way you see your body NUTRIENTS- substances in food that your body needs to grow, to repair itself, and to supply you with energy. CALORIES- a unit of heat used to measure the energy your body uses and the energy it receives from food. MY PLATE- icon chosen as an easy way to remind people to be mindful of what they put on their plate. METABOLISM- the process by which the body breaks down substances and gets energy from food. NUTRITION- the process by which your body takes in and uses food. VEGETARIAN- a person who eats mostly plant-based foods.

Vocabulary unit 2 VEGAN- a person who eats only plant-based foods. NUTRIENT DENSE- foods that have a high ratio of nutrients to calories. OBESE- having an excess of body fat. FAD DIETS- weight loss plans that tend to be popular for only a short time. OSTEOPOROSIS- a condition in which the bones become fragile and break easily.