1. ESSENTIAL NUTRIENTS PART 1 (CARBS, PROTEINS, AND FATS)

3. ESSENTIAL NUTRIENTS PART 1 Target: I will be able to List the 6 essential nutrients and the daily percentages required for good health and Know the difference between healthy (unsaturated) and unhealthy (saturated) fats Pg. 59 Essential Nutrients: Nutrients that the body cannot synthesize (make) on its own or make enough of; so it must be provided by the diet. There are 6 Essential Nutrients

4. Some are macro-nutrients: nutrients needed in large amounts (Carbs, Proteins, Lipids) Some are micro-nutrients: nuttiness needed in small amounts (Vitamins and Minerals)

5. Carbohydrates: The most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar), and the body uses this sugar for energy for your cells, tissues, and organs 4 calories for each gram 55- 60% of our diet should come from carbohydrates Glucose not used is stored in the liver as glycogen (starch) Carbs not used by the body are converted to adipose tissue (fat)

6. Types: 1. Simple carbohydrate: sugar naturally found in fruits and vegetables; made of just one or two sugar molecules (monosaccharides/disaccharides). They are the quickest source of energy (rapidly digested) Also in sweetened products- candy, cookies, soft drinks, and desserts

7. 2. Complex carbohydrates- made from two or more simple sugars (polysaccharide) Starches found in grains, seeds, nuts, legumes (beans), and tubers (potatoes). During digestion starches breakdown into sugars They take longer to digest

8. 3. Dietary Fiber: tough stringy part of vegetables, fruits, and grains that aids in digestion Moves waste through your digestive system Prevents constipation, appendicitis and some intestinal problems Make you feel fuller for longer Low in fat and calories Recommended: 25 grams per day

9. Proteins: Nutrients that help build and maintain body tissues. 4 calories for each gram 15 to 20% of our diet should come from proteins Excessive protein calories are converted to fat for storage

10. Made up of chains of amino acids Your body can make all but 9 amino acids which are called essential amino acids; you must get these from the foods you eat. Pg. 61

11. Complete Protein: Foods with all nine essential amino acids necessary for humans or other animals. Examples: Dairy, Soybeans, Meat, Eggs, Buckwheat, Hempseed, Chia, and Quinoa

12. Incomplete Protein: foods which lack some of the essential amino acids Ex: Plants sources such as legumes, nuts, whole grains, and seeds

13. Fats: A lipid that does not dissolve in water aka insoluble Most concentrated form of energy 9 calories per gram Made of fatty acids Types: Saturated Fats: fatty acid which holds all the hydrogen atoms it can Solid or semi-solid at room temperature Found in Animal Fats (butter, meat, egg yolks) and in tropical oils (coconut and palm). Unhealthy fat because it increases cholesterol levels in the blood, and can lead to heart disease

14. Unsaturated fats- fats missing one or more hydrogen atoms Most are vegetable fats Generally liquid at room temperature Healthy fat- it reduces bad cholesterol levels in the body All about Fat!!

15. The Role of Fats Carry vitamins A,D,E, and K into your blood Source of linoleic acid (needed for growth and healthy skin) Adds flavor to food and satisfy hunger (not appetite) Needed to protect organs

16. American Heart Association recommends below 30% of your daily calories should come from fat ant not more than 10% of it be saturated. Cholesterol: a fatlike substance produced in the liver of all animals

17. Assists in the production of sex hormones, vitamin D when exposed to sunlight, and is a protective covering on nerves High cholesterol levels in the blood is a major cause of heart and circulatory diseases Summary :

18. CARBS, PROTEINS, AND FATS OH MY! Pg. 58 Put down 3 post it notes On the top write the 3 (of the 6) Essential Nutrients that we discussed today. On the underside of the post it note write the definition and recommended % of daily calories On notebook paper below, draw a picture to represent what it is/what it does.

19. CONTRASTING CARBS, PROTEINS, AND FATS Pg. 60 Divide the page in three sections. In one section draw a picture to remind you of the difference between simple vs. complex carbs In the second draw a picture to remind you of the difference between complete vs. incomplete proteins In the last section, draw a picture to remind you of the difference between saturated vs. unsaturated fats. *Use a minimum of 4 colors