1. Nutrition
Lesson 1: Nutrients

2. Nutrition THE SCIENCE OF HOW THE FOODS THAT WE EAT AFFECT OUR BODIES
SUSTAINS LIFE, PROMOTES HEALTH, AND PREVENTS DISEASE
LIFELONG EATING HABITS ARE OFTEN ESTABLISHED IN CHILDHOOD
EFFECTS CHANCES OF CHRONIC DISEASE

3. Nutrients Nutrients are the chemicals in food that the body needs.
Carbohydrates
Lipids
Proteins
Vitamins
Minerals
Water
Nutrients
Nutrition refers to all of the body’s functions that are related to food. Good nutrition is a vital part of wellness.
Nutrients are the chemicals in food that the body needs. Nutrients give the body energy; enable it to grow, maintain, and repair itself; and help different systems in the body work properly. Therefore, good nutrition promotes health and reduces the risk of diseases, such as heart disease, high blood pressure, diabetes, osteoporosis, and cancer. The six types of nutrients are:
Carbohydrates
Lipids
Proteins
Vitamins
Minerals
Water

4. Carbohydrates Carbohydrates are the body’s main source of energy.
Simple carbohydrates are sugars. Eating items packed with simple carbohydrates is not good because they are usually high in calories and low in other nutrients.
Complex carbohydrates are starches. A healthy diet typically includes a large amount of starches because such foods are typically high in other nutrients.
40-60% of your calories
Carbohydrates
Carbohydrates are the body’s main source of energy. Forty-five to sixty-five percent of a person’s diet should come from carbohydrates. The two types of carbohydrates are simple and complex.
Simple carbohydrates are sugars. Fruits and milk contain sugar in small amounts. Candy, soft drinks, baked goods, and jellies contain large amounts of sugar. Eating items packed with simple carbohydrates is not good because they are usually high in calories and low in other nutrients.
Complex carbohydrates are starches. They are found in bread, cereal, rice, pasta, vegetables, fruits, dry beans, and nuts. A healthy diet typically includes a large amount of starches because such foods are typically high in other nutrients.

5. Carbohydrates
Complex carbs: Carbs found in whole, unprocessed foods, including fruits, vegetables, legumes and whole grains.
Reduce risk of chronic disease
Promote healthier digestive system
Reduce swelling
Fiber is a substance your body cant digest.
Simple carbs: Sugars and starches that have been refined and stripped of their natural fiber and nutrients
Contribute to overeating
Increase heart disease risk and obesity
Risk type 2 diabetes
Sugar can be addictive
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6. Fiber
Although fiber is not actually a nutrient, it is another important part of a healthy diet.
Fiber is a mixture of plant materials that remains undigested and is not absorbed by the body.
Fiber helps the digestive system work well and helps to lower cholesterol.
Fiber
Although fiber is not actually a nutrient, it is another important part of a healthy diet. Fiber is a mixture of plant materials that remains undigested and is not absorbed by the body. It helps the digestive system work well. It may also help lower cholesterol, a fat-like substance. Fiber is found in whole-grain bread, cereal, rice, pasta, vegetables, fruits, dry beans, and nuts.

7. Lipids (Fats)
Lipids, also known as fats, are important because they enable the body to grow, regulates temperature, and act as a backup energy source % of diet.
Saturated fats are solid at room temperature.
Trans fats are also solid at room temperature, but they are formed when liquid oil is made into solid fat.
Unsaturated fats are liquid at room temperature.
Cholesterol is a fat-like substance that the body needs.
Lipids
Lipids, also known as fats, are important because they enable the body to grow and give it energy. They also insulate people from heat and cold and cushion their organs and bones. In addition, fats store certain vitamins and carry them to cells. Twenty to thirty-five percent or less of a person’s diet should come from fats. There are several types of fats, including saturated, trans, and unsaturated.
Saturated fats are solid at room temperature. Animal products, such as meat, poultry, eggs, milk, cheese, and butter contain saturated fats. Too much saturated fat in the diet can lead to heart disease.
Trans fats are also solid at room temperature, but they are formed when liquid oil is made into solid fat. Margarine and shortening contain trans fats. Too much trans fat in the diet can also lead to heart disease.
Unsaturated fats are liquid at room temperature. Vegetable oils and nuts contain unsaturated fats.
While some fat in a person’s diet is important, most people eat more fats, especially saturated fats, than they need. This extra fat is stored in the body and can lead to heath problems, such as obesity, heart disease, high blood pressure, diabetes, and cancer.
Cholesterol is a fat-like substance that the body needs. The body makes all the cholesterol it needs. However, animal products, such as meat, poultry, shellfish, eggs, milk, cheese, and butter, also contain cholesterol. Like fat, too much cholesterol can lead to heart disease.

8. Cholesterol Fatlike substance found in some foods Not a fat
Waxy substance that is part of every cell
Found in food of animal sources
Body produces it own cholesterol

9. Saturated Fat Bad fats Solid at room temperature.
Found in butter, margarine, meats, poultry, and some dairy products.

10. Trans Fat
The manufactured form of trans fat, known as partially hydrogenated oil
Found in a variety of food products, including:
Baked goods. Most cakes, cookies, pie crusts and crackers contain shortening, which is usually made from partially hydrogenated vegetable oil.
raise your bad cholesterol levels and lower your good cholesterol levels.
Increases your risk of developing heart disease, stroke, and type 2 diabetes.
Trans fat can make food taste good, last longer on grocery-store shelves, and more hazardous for your heart.

12. Unsaturated Fats Good fats
Fats are typically liquid at room temperature.
Found in vegetable oils, nuts, olives, and avocados.
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13. Protein
The body uses proteins to build, maintain, and repair cells. Proteins also give the body energy % of diet.
Complete proteins contain (essential amino acids) all of the building blocks the body needs to use them.
Meat, poultry, fish, eggs, and dairy
Incomplete proteins lack one or more of the building blocks the body needs to use them.
Plant sources: dry beans and peas, nuts, and grain.
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Proteins
The body uses proteins to build, maintain, and repair cells. Proteins also give the body energy. Ten to twenty percent of a person’s diet should come from protein. The two types of proteins are complete and incomplete.
Complete proteins contain all of the building blocks the body needs to use them. Complete proteins are found in animal sources, such as meat, poultry, fish, eggs, milk, and cheese.
Incomplete proteins lack one or more of the building blocks the body needs to use them. However, eating certain combinations of incomplete proteins in one meal or snack makes a complete protein. Incomplete proteins are found in plant sources, such as bread, cereal, rice, pasta, vegetables, dry beans, and nuts.

14. Vitamins
Vitamins help the body function properly. They also build, maintain, and repair cells. Needed in small amounts.
Fat-soluble vitamins mix with fat and can be stored in the body. These vitamins are A, D, E, and K.
Water-soluble vitamins mix with water and cannot be stored in the body so its important your food includes them. These vitamins are vitamin C and the B vitamins, which include B6, B12, thiamin, riboflavin, and niacin.
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Vitamins
Vitamins help the body function properly. They also build, maintain, and repair cells. The two types of vitamins are fat-soluble and water-soluble.
Fat-soluble vitamins mix with fat and can be stored in the body. These vitamins are A, D, E, and K.
Water-soluble vitamins mix with water and cannot be stored in the body. Therefore, people must eat food each day that contains these vitamins. Water-soluble vitamins are vitamin C and the B vitamins, which include B6, B12, thiamin, riboflavin, and niacin.

15. Minerals
Minerals help the body function properly. They also build, maintain, and repair cells.
“team players” work with other nutrients to regulate body process.
Some minerals are calcium, phosphorus, iron, potassium, sodium, and magnesium.
Minerals
Minerals help the body function properly. They also build, maintain, and repair cells. Some minerals are calcium, phosphorus, iron, potassium, sodium, and magnesium.

16. Vitamins vs Minerals
Vitamins are organic and can be broken down by heat, air, or acid. 
They are obtained from living organisms: animals, plants or substances that were once alive.
Minerals are inorganic and hold on to their chemical structure.
That means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume

17. Water Water: Water is a nutrient that is essential for life.
Carries nutrients to cells
Carries wastes from cells
Helps digestion and supplies moisture for organs
People should drink six to eight glasses of water a day.
Water
Water is a nutrient that is essential for life. The body can live a long time without many other nutrients, but only a few days without water. All of the body’s tissues contain water. Water carries nutrients to cells and wastes from cells. It also helps the body function properly. Nearly all the food people eat contains water. People should drink six to eight glasses of water a day.