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Chapter 12 – Part 2 Nutrition Basics
Essential Nutrients and Nutritional Guidelines 1
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What is a Nutrient? A nutrient is a chemical substance in food that helps maintain the body. You need over 50 nutrients, which can be divided into six groups. Water Carbohydrates Lipids (Fats) Proteins Vitamins Minerals
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Nutrients have three general functions in your body.
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The Six Classifications of Nutrients
Water Carbohydrates Fats Protein Vitamins Minerals Sugars Starches Cellulose 5
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These Three Nutrients Have Calories
*Carbohydrates *Fats *Proteins 6
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What is the Definition of a Calorie?
The unit used to measure the energy value of food. 7
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The Energy-Yielding Nutrients
Carbohydrate Fat Protein
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Non-Energy Nutrients Vitamins Minerals Water
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Variables which affect nutrient needs:
1. Age 2. Gender 3. Activity level 4. Climate 5. Health 6. State of nutrition 10
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1. Carbohydrates 11
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Function Supplies energy Provides fiber Help the body digest fats 12
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Sources Sugars: honey, jam, molasses, candy, table sugar
Fiber: fruits, vegetables, whole grains Starch: breads, cereals, pasta 13
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2. Vitamins 14
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Vitamins are divided into
Function Vitamins are divided into two main groups. 15
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are stored in fatty tissues of the body
Fat-soluble vitamins dissolve in fats are stored in fatty tissues of the body 5.01C Nutrients
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Water-soluble vitamins dissolve in water are not stored in the body
5.01C Nutrients
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3. Minerals 4.01C Nutrients 18 18
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Used in minute amounts only.
Become part of the body’s bones, tissues, and fluids. 5.01C Nutrients
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4. Fats 20
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Function Supply energy Carry fat-soluble vitamins Insulate the body
Protect organs Provide essential fatty acids 21
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Sources Types of Fats Saturated: dairy products, meats, lard, coconut and palm oils Unsaturated: fish, nuts, vegetable oils 22
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Cholesterol The fat-like substance found in body cells. This substance clogs arteries. 23
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5. Proteins 24
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Functions Builds and repairs muscles and cell tissues
Helps the body make important substances Regulates body processes Supplies energy 25
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Sources Complete proteins:
dairy products, eggs, fish, meat and poultry. Incomplete proteins: beans, grains and nuts. 26
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6. Water 27
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Function Aids in digestion Aids in cell growth and maintenance
Facilitates chemical reactions Lubricates joints and cells Regulates body temperature 28
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Sources Liquids Food Breakdown of energy nutrients 29
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Dietary Guidelines for Americans
AIM FOR FITNESS . . . Aim for a healthy weight. Be physically active each day.
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BUILD A HEALTHY BASE . . . Let the Pyramid guide your food choices. Choose a variety of grains daily, especially whole grains. Choose a variety of fruits and vegetables daily. Keep food safe to eat.
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CHOOSE SENSIBLY . . . ♦Choose a diet that is low in saturated fat
and cholesterol and moderate in total fat. ♦Choose beverages and foods to moderate your intake of sugars. ♦Choose and prepare foods with less salt. ♦If you drink alcoholic beverages, do so in moderation.
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Food For Thought Avoid excesses of some vitamins and minerals.
To promote good nutrition and maintain good health: Eat a variety of foods from the food guide pyramid. Drink plenty of water Daily exercise Seek the advice of a physician or dietician before taking supplements 4.01C Nutrients 33
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