Post on 04-Jan-2016
NutrientsMrs. Horton
What are nutrients?
Chemical substances from food Body uses to function properly
How does the body use nutrients?
1. Body digests food2. Bloodstream absorbs nutrients3. Bloodstream carries nutrients to cells
Cells use nutrients to maintain and regulate body processes and to promote growth
How are nutrients related to nutrition?
Nutrition—the science of how nutrients support the body
Nutrients that keep body working are divided into 6 major classes:› Carbohydrates› Proteins› Fats› Minerals› Vitamins› Water
Each nutrient performs a special function in the body!
Carbohydrates
Major sources of energy in your diet 3 types
› Sugars—simple carbohydrate› Starches—complex carbohydrate› Fiber—complex carbohydrate
Your body changes sugars and starches into energy
Sugars
Found in foods such as:› Milk› Fruits› Candy› Cookies
Your body can use some right away—others are broken down into simpler sugars
Starches
Found in foods such as:› Cereals› Breads› Rice› Pasta› Starchy vegetables
Before your body can use starches for energy, it must convert into simple sugars (occurs during digestion)
Fiber
Your body can’t digest fiber Provides roughage for your body
(stimulates normal activity of intestines)
Fiber moves through your body and helps get rid of solid waste
Carbohydrates
When you eat more carbs than your body can use, some are changed to glycogen
Glycogen—used for “quick energy”› Example: running to catch bus
When body does not use carbs as glycogen, they are changed to fat (stored in body)
Proteins
Found in all cells Needed for growth, repair, and
maintenance of body tissues Made up of amino acids (building blocks
for cells) Needed for chemical balance in body Builds antibodies to fight infections Two classes of proteins:
› Complete proteins› Incomplete proteins
Proteins Complete proteins—provides all amino
acids body needs› meat, poultry, fish, milk, cheese, and eggs
Incomplete proteins– provides some, but not all amino acids› dried beans, peas, and nuts
Diets low in protein:› Poor muscle tone› Lack of energy› Reduced resistance to disease
Fats
Concentrated sources of food energy Provide more than 2 times as much
energy as carbs or proteins Stored beneath skin to:
› Insulate body Shock Temperature changes
› Cushions organs Divided into 2 classes—saturated and
unsaturated fats
Fats
Meat and butter (animal sources)=higher saturated fat
Corn oil or soybean oil (plant sources)=higher unsaturated fat
Cholesterol
Body provides all the cholesterol it needs› Uses include:
Making sex hormones Making vitamin D
You add more cholesterol by your diet Saturated fats and cholesterol (dietary)
raise blood cholesterol levels
Minerals
Inorganic substances needed for building tissues and regulating body functions
Do not provide body with energy
› Calcium› Phosphorus› Fluorine› Iodine› Iron› Sodium› Zinc
Vitamins
Organic substances needed in small amounts for normal growth and maintenance of good health
Most vitamin needs can be met by eating a variety of foods
2 groups› Fat-soluble =A, D, E, K› Water-soluble = B & C
Vitamin A FAT SOLUBLE Needed for:
› Good vision› Normal growth› Healthy skin
Good sources include:› Liver› Whole and fortified milk products › Fish oils› Foods that are rich in carotene
Orange fruits and vegetables Dark green vegetables
Vitamin D FAT SOLUBLE Works with phosphorus and calcium to:
› Maintain bones and teeth Often called the “sunshine vitamin”
› Body makes Vitamin D when exposed sunlight
Eggs, butter, fish liver oils, fortified milk› All reliable sources of Vitamin D
Fortified—nutrients have been added to a food to improve nutritional value
Vitamin E FAT SOLUBLE Main function is to act as an
antioxidant Protects blood cells and cells in lungs
from oxygen damage Found in:
› Vegetable oils› Whole grain cereals› Liver› Green leafy vegetables
Vitamin K
FAT SOLUBLE Needed for proper blood clotting Digestive tract makes about ½ of
needed vitamin K Found in:
› Spinach› Cabbage› Eggs› Liver
B Vitamins WATER SOLUBLE Thiamin—helps obtain energy from food
› Promotes appetite› Good digestion
Riboflavin—helps obtain energy from food › healthy skin› normal vision
Niacin-- helps obtain energy from food › Healthy skin› Good digestion› Proper functioning of nervous system
Vitamin C
WATER SOLUBLE Helps hold body cells together Keeps blood vessels strong Found in:
› Citrus fruits› Strawberries› Cantaloupe› Peppers› Broccoli› Tomatoes
Water
Water is one of the most important nutrients
Water helps carry nutrients to cells and waste from cells
Aids in digestion and regulates body temperature
You should drink 6-8 glasses each day
Nutrients Eat a well-balanced diet Drink more water Limit caffeinated beverages Limit sugary drinks
www.myplate.gov
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