In order to survive, the human body needs the nutrients found in food. These nutrients, which perform a number of life- sustaining functions in the body, are divided into 6 main categories: carbohydrates, proteins, fats, vitamins, minerals and water. Each has a unique function in the normal growth and repair of the body.

I. Carbohydrates - Contain 4 calories per gram -Made up of carbon, oxygen, and hydrogen. -Carbs are starches, and sugars found in food. *Two types of carbs: 1. Simple 2. Complex -Simple Carbohydrates * Sugars found naturally in fruit, some veggies, milk. 1.Fructose –Fruit 2. Lactose-milk 3. Maltose-grain 4. Sucrose-table sugar=found in candy, cookies, pop, etc.

Complex Carbohydrates -Starches found in rice, grain, seeds, nuts, legumes ( peas and beans), tubers (potatoes and yams). -Chemically more complex. Made of many sugar molecules linked together. -Role of carbohydrates: *Body converts carbs into glucose (simple sugar, body’s chief fuel). *Glucose not used immediately is stored in liver and muscles as glycogen. Later, if more glucose is needed, stored glycogen will convert back into glucose.

Role of Carbohydrates Cont to 65 percent of daily calories should come from complex carbohydrates. - Fiber: special form of complex carbs – also known as roughage, Cellulose is the main component. -Cannot be digested and used for energy. -Performs a vital function in digestion. -Helps move waste through digestive tract. -Helps prevent constipation, appendicitis and other intestinal problems. - Recommended to eat at least 25 grams daily.

II. Proteins -Provide 4 calories per gram. -Helps build and maintain tissues in the body. -Proteins are made of chains of building blocks = called amino acids. Body produces 9 of the 20 needed.

III. Complete & Incomplete Proteins -Foods are categorized depending on which amino acids they contain. * Complete Proteins: -meat, fish, poultry, eggs, milk, cheese, yogurt, soybean. *Incomplete Proteins: -foods lacking some of the essential amino acids = foods derived from plants. -legumes, nuts, whole grains, seeds. -eating various incomplete proteins yields the equivalent of a complete protein (peanut butter sandwich)

Role of Proteins -New proteins form constantly to replace damaged or wore out body cells. -Proteins in enzymes, hormones, and antibodies help regulate body processes. IV. Fats -Lipids= fatty substance that does not dissolve in water. Missing 1 or more pair of hydrogen atoms. -Classified as saturated of unsaturated *Saturated= animal fats & tropical oils. Fats in beef, chicken, pork, egg yolk, and dairy.

Fats Continued -Saturated Fat: * Solid or semi solid at room temperature. * High intake of saturated fats increases risk of heart disease. -Unsaturated Fats: *Vegetable fats= oils, olive, canola, corn, cotton seed. -become liquid at room temperature. -associated with a reduced risk of heart disease.

Role of Fats -Provide 9 calories per gram. -Important to many health functions: *Carry vitamins A D E K in the blood. * Source of linoleic acid = important to growth & health skin. *Adds flavor to food and satisfies hunger=takes longer to digest than carbs or proteins. * Cushions vital organs. *Teen girls need 2200 calories/day-no more than 66 grams of daily fat. *Teen boys need 2800 calories/day-no more than 84 grams of daily fat.

V. Cholesterol -Comes from animal products. *Body needs small amounts= makes its own. *Too much leads to high risk of heart disease.