2.  Give you energy  Build and repair body cells  Regulate body processes

3.  To use nutrients, your body must digest the food  Digestion is the breaking down of food  After digestion, nutrients are absorbed into bloodstream

4.  Mouth – saliva starts to break down food chemically, chewing breaks it down physically  Esophagus – carries food to stomach  Stomach – gastric juices break down food chemically  Small Intestine – digestive juices produced in the liver, pancreas, and small intestine fully break down food.  Liver – nutrients are taken to liver, where they are ready to use and then transported into bloodstream to cells  Large Intestine – waste material, such as fiber, moves into here or colon and water, potassium, and sodium are removed and rest is eliminated from the body.

5.  Serves as the body’s main energy source  Two types ◦ Simple ◦ Complex  Simple are sugars and complex are starches and fiber ◦ Sugar is a simple that is digested quickly and made of one or two sugar units ◦ Starch is made of many sugar units attached together ◦ Fiber come from plant material that cannot be digested

6.  Provides energy  Gives food flavor and texture  Healthy skin and normal growth  Transport some vitamins  Mixture of saturated and unsaturated fatty acids  3 types of fats ◦ Saturated ◦ Unsaturated ◦ Trans Fats

7.  Solid at room temp.  Come from animal sources and tropical oils: coconut, palm, and palm kernel  Tend to raise the cholesterol level

8.  Liquid at room temp.  Vegetable oils  Nuts, olives, and avocados  Help lower the cholesterol level in blood  Omega-3 fatty acid which is good for heart

9.  Hydrogenated or processed to be firm  Stick margarine  Hydrogenation forms trans fats  Some processed foods, such as some cookies, have trans fat  Raise blood cholesterol

10.  Fat-like substance found in body cells  Helps carry out many body processes  High levels linked to heart disease

11.  Substances body uses to build new cells and repair injured ones  Needed for growth and fighting diseases  Energy if you don’t enough carbs and fat  Made up of amino acids  Of the 22 amino acid, 9 are essential, which means they must come from food  Your body can make the other 13  If you consume enough calories, any excess protein breaks down and is stored as fat

12.  Two types  Complete have all nine essential amino acids. ◦ Foods from soybeans and from animal sources provide these proteins  Incomplete lack one or more essential amino acid ◦ Eating a variety of food from plant sources can provide all the essential amino acids you need

13.  Water is a nutrient  Every body cell contain water  Carries nutrients, helps regulate body temp., and helps perform life-supporting functions  Also helps digestive process by eliminating waste  Lose water everyday by breathing, sweating, and body waste  Teen girls need about 78 ounces a day and teen boys need 112 ounces a day

14.  Vitamins are nutrients  Needed in small amounts  Do not provide energy, but body cannot produce it without them  Regulate body processes and help other nutrients do their work  Two types ◦ Water-soluble ◦ Fat-soluble

15.  Dissolve in water  Most cannot be stored by body  Gets rid of extra in urine ◦ Thiamin ◦ Riboflavin ◦ Niacin ◦ Vitamin B6 ◦ Vitamin B12 ◦ Folate (folic acid) ◦ Vitamin C

16.  Dissolve in fat-both in foods and in body  Stores extra in body and in liver  Body pulls some out of storage when needed  Excess amounts can become harmful ◦ Vitamin A ◦ Vitamin D ◦ Vitamin E ◦ Vitamin K

17.  Uses for many processes  Regulate body process  Some become part of you body in the form of cells, fluids, muscles, teeth, and bones  Work together

18.  Bones grow with the help of calcium, phosphorus, and magnesium  Body constantly removes and replaces the calcium stored in bones  After age 30 to 35 more calcium is taken away and bones gradually lose strength  Losing too much can lead to osteoporosis, a condition that causes bones to weaken and break easily  Calcium needs highest during teen years

19.  Iron helps red blood cells carry oxygen to all cells  If you do not get enough, you may develop anemia  Anemia is a condition in which the blood does not have enough red blood cells to carry oxygen to cells that make energy  Anemia can make you feel tired and weak  Females require more iron than males

20.  Calories are not a food ingredient or a nutrient  It is a unit that measures energy from food and energy used by the body  Everyone needs them to live  Get the right number from foods that have the right nutrients for your health  You can use extra through more physical activity

21.  Three nutrients provide energy: carbs, proteins, and fats  Other nutrients do not (water, vitamins, and minerals)  Different foods supply different amounts  One gram of carbs or protein has 4 calories  One gram of fat has 9  Teens should get 45% to 65% of calories from carbs and 10% to 35% from proteins  Fats should compromise 25% to 35% with no more than 10% from saturated fats  Eat as little trans fats as possible

22.  How much energy you need depends on how much you use  Speed at which your body uses energy is called you basal metabolic rate (BMR)  A person with high BMR uses more calories  BMR differs depending on body build and size, age, gender, and genetic make-up  Muscle uses more energy than fat  Teens use more because they are growing

23.  The Recommended Dietary Allowances (RDAs) give advice about daily nutrient needs for most healthy people.  They are part of the Dietary Reference Intake (DRIs)  One new study in nutrition science is phytonutrients, or natural chemicals found in plants  Getting too few nutrients can lead to nutrient deficiency  A nutrient deficiency is one form of malnutrition or poor nutrition ◦ Cause by health problems that keep the body from using nutrients or food shortages or poverty

24.  Too much of some nutrients over time can be harmful  Extra energy from carbs, proteins, and fats turn to body fat  Too much fat increases risk of heart disease  Excess of fat-soluble vitamins can build up in the body  Excess water-soluble pas out of body as waste, however too much Vitamin C can cause diarrhea  Excess vitamins usually come from supplements

25.  A dietary supplement contains nutrients or other food substances that add to your diet  May be sold as pills, capsules, liquids, or powders.  Ask doctor before taking supplements  High doses can be harmful