CH 5 LESSON 2

Nutrients

Six Nutrients

CarbohydratesProteinFatsVitaminsMinerals Water

*each nutrient has a unique part in maintaining the normal growth and body function

CARBOHYDRATES

the starches and sugars present in foodsbody’s preferred source of energy4 calories per gramTwo types of carbs

Simple- sugars, fructose, dextrose Ex: fruits, cookies, donuts, white bread

Complex- Starches Ex: whole grain breads, oats, brown rice

Role of Carbohydrates

body converts carbohydrates into glucose, which is your body’s main source of energy

extra glucose gets stored as glycogen in the liver and muscles

when you need energy the glycogen is converted back into glucose

if you take in more carbohydrates than your body needs or can store, the excess carbs are stored as fat

FIBER- an indigestible complex carbohydrate; found in tough, stringy vegetables, fruits, and whole grains Helps move waste through your body Reduce risk of heart disease; 20-30 grams

Protein

nutrient that help build and maintain body cells and tissues; they are made of long chains of amino acids

Body manufactures all but 8 of the 20 amino acids Those your body can’t manufacture are essential

amino acidsTwo Types of Protein

Complete- contains adequate amounts of all eight essential amino acids Fish, chicken, eggs, milk, cheese

Incomplete- lack one or more of the essential amino acids Beans, nuts, peas, whole grains

Role of Protein

Build new cells and tissues; especially during growth periods

Body replaces worn-out cells by making new ones from protein

Can use protein for energy, not main source4 calories per gram

Fats

some fat in the diet is necessary for good health

Fats are types of Lipids- a fatty substance that does not dissolve in water Fats provide more than twice the energy of carbs or

protein

fat=9 calories per gram

Role of Fats

Concentrated form of energyTransport vitamins A,D,E and K in your

bloodSource of linoleic acid- essential fatty acid

needed for healthy skin and growthHelp satisfy hunger longer than other

foodsNo more than 20-30 percent of your daily

calorie intake should be fats

Fat (cont)

Cholesterol- a waxy lipid like substance that circulates in blood Your body uses the small amount it manufactures

to make cell membranes and nerve tissue Excess blood cholesterol is deposited in arteries,

including those in your heart which increases risk of heart disease

Can reduce risks by eating diets low in saturated fats and cholesterol

Vitamins

compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients

Two Types of Vitamins Fat Soluble- are absorbed, stored, and transported in

fat; body stores these in your fatty tissue, live and kidneys; excess build up can be toxic

Water Soluble- dissolve in water and pass easily into the blood during digestion; the body does not store these; you need to replenish them regularly

Minerals

substances that the body cannot make but that are needed for forming healthy bones, teeth, and for regulating many vital body processes Calcium- builds bones and teeth Phosphorus- gives bones and teeth rigidity;

essential in cell metabolism Magnesium- enzyme activator related to

carbohydrate metabolism; aids in bone growth Iron- part of the red blood cells’ oxygen and carbon

dioxide transport system

Water

Vital to every body function! Transports nutrients and carries wastes from your

cells Lubricates your joints and mucous membranes Drink 8 cups of water a day to maintain health