1 Nutrients and Energy Chapter 5

2 Nutrients for Wellness More than 40 different nutrients Grouped in 6 categories: Carbohydrates Fats Proteins Vitamins Minerals Water

3 What Nutrients Do for You? 1 - Gives you energy1 - Gives you energy Carbs, fats, protein supply energy for daily activities 2 – build and repair your body2 – build and repair your body Proteins promote growth, build new body tissue, repair worn out cells If carbs/fats are in short supply used protein for energy but then they can’t perform their specialized job

4 3 – keep your body processes going3 – keep your body processes going Vitamins/minerals provide “spark” to keep body’s systems running smoothly Don’t provide energy or build tissue Regulates these processes Water is a nutrient that is essential Helps digestion, transports nutrients, wastes, regulates body temperature

5 Nutrients work together to promote good health One nutrient is missing, other nutrients may not be able to do their job See page 79 for digestion process

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7 Getting Enough Nutrients Body needs different amounts of each nutrients Need large amounts of carbs, proteins, fats, and water Smaller amounts of vitamins and minerals How much you need depends: Age, size, gender, activity level

8 Digestion Mouth – saliva breaks down food, chewing even more so Esophagus – carries food to stomach, wavelike movements Stomach –gastric juices further break down food, food is thick liquid called chyme

9 Small intestine –fully breaks down food, nutrients absorbed into bloodstream through lining Liver – nutrients transported in bloodstream to cells throughout body Large intestine – (colon) waste mater, fiber, moves out of body, water, potassium and sodium is removed from waste

10 Nutrient Advice RDA – recommended dietary allowances Daily amount of a nutrient that will meet needs of nearly all healthy people of a specific age/gender Upper level reference is the maximum amount that probably won’t be harmful

11 Dietary reference intakes –Used by health professionals –Upper level and RDA Daily values – daily nutrient amounts used in food labeling Don’t take into account age/gender

12 Getting Too Few Nutrients Nutrient deficiency –Shortage of a nutrient Result in poor health Lack of energy

13 Malnutrition Serious health problems caused by a continuing lack of nutrients Or the poor absorption or use of nutrients Result of food shortage/poverty Or poor eating habits

14 Getting Too Many Nutrients Eating too much fat can lead to heart disease or other health problems Excess amounts of certain vitamins/minerals can seriously harm your body Vitamin A can damage your liver

15 Energy & Calories Calories Units to measure energy Calories aren’t nutrients Measure energy from carbs, fats, proteins

16 Carbs/proteins = 4 calories per gram Fats = 9 calories per gram 45 – 65% of calories should be from carbs 20 – 35% from fats 10 – 35% from proteins

17 Energy for Body Processes BMR- basal metabolic rate Amount of energy used for body functions Human body uses 1200 calories or more a day for basic living processes Some have more energy for metabolism than others

18 Metabolism affected by age, gender, physical activity

19 Energy for Physical Activity Any activity used energy or burns calories Longer and more intense workout more calories are used

20 More About Nutrients Study of food and its nutrients is a relatively new science Still a lot to learn People learning how nutrients promote wellness, enhance performance, and prevent certain health problems

21 Summary Nutrients work together to give you energy, build and repair your body, and keep your body processes running smoothly Your body needs enough of each nutrient to keep you healthy and help you grow

22 Carbohydrates, fats, and proteins provide the energy needed for body processes and physical activity. Scientists are still learning about the many health benefits provided by nutrients.