Nutrition for Health LHS

What are nutrients? Chemical substances in food that helps maintain the body Some supply energy while others repair and build tissue You need over 50 for good health No food provides all the nutrients needed for the body

6 Nutrients Protein Carbohydrates Vitamins Minerals Fats Water

Carbohydrates Comes from: Sources Sugars - simple Starches - complex Fiber Sources Vegetables Legumes (peas, beans) Pasta Seeds Nuts Fruit

Carbohydrates and What they do for us Primary source for the body’s energy Helps digest fat Used for growth and maintenance Rich in fiber; helps prevent cancer and intestinal problems

How much is needed daily 55-65% of your calories should come from carbohydrates (mainly complex) Too many carbs makes one fat

Protein Animal (complete protein) = meat, fish, poultry, milk and milk products, eggs Plant (incomplete protein) = dried beans, peas, legumes (nuts) Incomplete proteins need to be combined to make a complete protein (beans and rice) (peanuts and bread) Proteins are made from amino acids which are found completely in animal sources or in combination with incomplete sources

Protein and What it does for us Protein is found in EVERY cell Provides amino acids which are essential for growth, maintenance and repair of tissue Regulates body processes (fluid balance) Can be used for energy if carbohydrates and fat are not available

Amount of Protein needed 10-15% of caloric intake per day Not enough Protein = Kwashiorkor

Fat (Lipids) Visible sources (40%) Invisible sources Butter/margarine Salad dressings Oils and shortening Invisible sources Eggs Cream Baked products Avocados

Fats and What they do for us Provide energy Carry fat soluble vitamins Needed for healthy skin Provides protection to organs Helps to regulate body temperature

Amount of Fat needed No more than 30% of daily calories

Vitamins Fat-soluble sources Water-soluble sources Liver, eggs, dark green leafy and bright veg., squash, cantaloupe, sun, milk Water-soluble sources Fruits, breads, meat,

Fat-soluble vitamins A, D, E, & K stored in fat in the body A -- for vision D -- comes from sun needed for bones E -- found in fatty food is an antioxidant K -- needed for clotting blood

Water-soluble vitamins B -- found in bread and pasta vegetables Lots of B vitamins (riboflavin, niacin, thiamin, B6, B 12) -- needed for digestion and absorption of all nutrients C -- found in citrus foods, strawberries, peppers, etc.; helps clot blood; antioxidant! Excess is carried out of the body

Vitamins can only come from a well rounded diet Too little looks like this Beriberi lack of vitamin B Pellagra lack of B Rickets lack of D

Vitamins can only come from a well rounded diet (cont.) Night blindness lack of vitamin A Scurvy lack of vitamin C

Our body can not manufacture these Minerals 4% of our body weight Our body can not manufacture these Calcium Iodine Sodium Chlorine Potassium

Calcium found in milk and milk products Needed for bones and teeth Clots blood Too little calcium: Normal bone----------osteoporosis

Iodine and sodium found in table salt Needed for thyroid regulation and of electrolytes Too little iodine or too much causes goiter

Water Must have water to function Most essential nutrient 75% body weight is water We can live 1 month without food but we can only live a few days without water

Water (cont.) Sources = all the food groups Fruit, vegetables, milk = 75% Meat and poultry = 50% Grains 5-35% Water = 100%

Water and What it does for our body Aids in digestion Chemical reactions within our body rely on water Lubricates joints and cells Regulates body temperature

How much we need a day We use about 10 cups of water a day Require 8 glasses of fluid per day to supply enough for most people. Some need more.