1. Six Classes of Nutrients Nutrition Unit Lesson 2

2. What Is Nutrition? The study of what people eat and of eating habits and how these affect health status Nutrient = substance in food that helps with the body processes, growth and repair of cells, and provides energy.  Calorie: unit of energy produced by food; used by the body

3. Six Classes of Nutrients Proteins Carbohydrates Fats Vitamins Minerals Water

4. Proteins Needed for:  Growth  To build, repair, and maintain body tissues  Regulate body processes  Supply energy Help body maintain strength; resist infection 1 gram of protein = 4 calories Protein deficiency may stunt growth or affect tissue and mental development Excess protein is stored as fat or burned as energy

5. Proteins Two kinds:  Complete protein – contains all essential amino acids Amino acids = building blocks of protein Examples: meat, fish, poultry, milk, yogurt, eggs  Incomplete protein – from plant sources that does not contain all of the essential amino acids Examples: grains, legumes, nuts and seeds

6. Carbohydrates Main source of energy for the body Includes sugars, starches, and fiber Supply 4 grams of energy per gram of food Excess carbs are stored as fat Includes:  Vegetables, beans, potatoes, pasta, breads, rice, bran, popcorn, and fruit

7. Carbohydrates Two types:  Simple carbohydrates – sugars that enter the bloodstream rapidly; provide quick energy Examples: fruits, honey, milk, processed sugar, cakes, candy, ketchup, spaghetti sauce, and soda pop Provide calories, but few vitamins and minerals  Complex carbohydrates – starches and fiber Most of the calories in diet are complex carbs Examples: grains (breads/pasta), vegetables Starch: food substance made and stored in plants – provide long-lasting energy

8. Carbohydrates Fiber  Part of grains and plant foods that cannot be digested – also called roughage  Helps move food through digestive system  Helps prevent constipation and other intestinal problems  Foods with fiber make you feel full  Reduces blood cholesterol level and risk of developing heart disease  Includes wheat, bran, cereals, fruit, and vegetables

9. Fats Provides energy; helps body store and use vitamins One gram of fat = nine calories of energy Store and transport fat-soluble vitamins  Fat-soluble vitamin – dissolves in fat; can be stored in the body (ex.: vitamins A, D, E, and K) Surround and cushion internal organs Give taste and texture to food Need fat to maintain body heat, store and use vitamins, maintain energy reserve, build brain cells/nerve tissues

10. Fats Two Types  Saturated fat – comes from dairy products, solid vegetable fat, and meat and poultry Usually solid in form Contribute to person’s cholesterol in blood  Cholesterol = fat-like substance made by the body and found in certain foods  Can be lowered by eating fewer saturated fats (healthy levels lower the risk of heart disease and some cancers)  Unsaturated fat – obtained from plant products and fish Usually liquid  Polyunsaturated fat – sunflower, corn, and soybean oils  Monounsaturated fat – olive and canola oils

11. Vitamins Helps body use carbs, proteins, and fats Two types:  Fat-soluble (A, D, E, and K)  Water-soluble – dissolves in water; cannot be stored by the body in significant amounts Examples: B complex, C

12. Minerals Regulates chemical reactions in the body Two types:  Macro: required in amounts greater than 100 milligrams Examples – calcium, sodium  Trace: needed in very small amounts; just as important as macro minerals Examples – iron, zinc

13. Water Involved with all body processes, makes up basic part of blood, regulates body temperature, helps waste removal, cushions spinal cord and joints Makes up approx. 70% of body mass Can survive only a few days without water  Dehydration: water content of body has dropped to an extremely low level Caused by a lack of water intake, dry environment, fever, vomiting, diarrhea, hot weather, exercise Important to drink 6-8 12 oz. or more glasses of water a day  Don’t substitute pop and caffeinated drinks – act as diuretics (product that increases the amount of urine excreted)

14. Signs of Dehydration Dizziness Fatigue Weakness Dry mouth Flushed skin Headache Blurred vision Difficulty swallowing Dry, hot skin Rapid pulse Frequent need to urinate