Nutrition

NutrientsA nutrient is a chemical A nutrient is a chemical substance in foods that:substance in foods that:builds, repairs, and maintains builds, repairs, and maintains body tissuesbody tissuesregulates body processesregulates body processesprovides energy (measured in provides energy (measured in calories)calories)

CARBOHYDRATES

CarbohydratesA chemical composed of one A chemical composed of one

or more simple sugars.or more simple sugars.Carbohydrates can be sugars Carbohydrates can be sugars or starchesor starches

CarbohydratesSimpleSimple

Enters the blood Enters the blood stream rapidly and stream rapidly and provides short-provides short-term energy.term energy.

Examples: Sugar, Examples: Sugar, enriched flour enriched flour (white bread), fruit, (white bread), fruit, desserts, and soda.desserts, and soda.

ComplexComplex Provides long-Provides long-

lasting energy.lasting energy. Examples: Examples:

Starches such as Starches such as rice, pasta, cereal, rice, pasta, cereal, bread, and bread, and vegetables.vegetables.

Fiber Found in carbohydratesFound in carbohydrates Helps your digestive system to Helps your digestive system to

stay healthy by moving other stay healthy by moving other digested food through your digested food through your intestines.intestines.

Role of Carbohydrates

Main source of energy for your Main source of energy for your bodybody

Helps to burn fatHelps to burn fat Fiber – moves digested food Fiber – moves digested food

through intestines through intestines decreased risk of colon cancerdecreased risk of colon cancer

PROTEIN

Protein Made up of chains of building Made up of chains of building

blocks called blocks called amino acidsamino acids 22 amino acids22 amino acids

14 made by body14 made by body8 must come from food8 must come from food

Examples: meat, poultry, fish, Examples: meat, poultry, fish, dairy products, beans, nuts, dairy products, beans, nuts, and eggs.and eggs.

Role of Protein Build, maintain, and repair tissues Build, maintain, and repair tissues

and cellsand cells Help body break down and use Help body break down and use

nutrients for energynutrients for energy Protect the body from germs that Protect the body from germs that

cause sicknesscause sickness

FAT

Fat An energy-storage nutrient that An energy-storage nutrient that

helps the body store some helps the body store some vitaminsvitamins

FatSaturatedSaturated

Usually solid at Usually solid at room temp.room temp.

Too much Too much increases blood increases blood cholesterolcholesterol

Examples: meat, Examples: meat, dairy products, and dairy products, and coconut and palm coconut and palm oilsoils

UnsaturatedUnsaturated Usually liquid at Usually liquid at

room temp.room temp. A better choice A better choice

than saturatedthan saturated Examples: olive, Examples: olive,

peanut, canola, peanut, canola, sunflower, corn, sunflower, corn, and soybean oilsand soybean oils

Role of Fat Transports fat-soluble vitaminsTransports fat-soluble vitamins Makes hormonesMakes hormones Regulates body functionsRegulates body functions Protects the body from temp. Protects the body from temp.

changechange Cushions the organsCushions the organs

VITAMINS

Vitamins Organic compounds that control Organic compounds that control

many body functionsmany body functions Fat-soluble – in the presence of Fat-soluble – in the presence of

fat, they dissolvefat, they dissolve Examples: A, D, E, KExamples: A, D, E, K

Water-soluble – in the presence of Water-soluble – in the presence of water they dissolvewater they dissolve Examples: B and CExamples: B and C

MINERALS

Minerals Elements essential for good healthElements essential for good health Examples: calcium, iron, Examples: calcium, iron,

potassium, sodium, etc.potassium, sodium, etc.

WATER

Water The most important nutrientThe most important nutrient Sources – drinking water, fruits and Sources – drinking water, fruits and

vegetables, soup, fruit juices, and vegetables, soup, fruit juices, and milkmilk

Role of Water Regulates body temp and blood Regulates body temp and blood

volumevolume Removes wasteRemoves waste Cushions joints, eyes, spinal cord, Cushions joints, eyes, spinal cord,

and in pregnancy, the amniotic sacand in pregnancy, the amniotic sac Helps dissolve some vitamins and Helps dissolve some vitamins and

mineralsminerals

Interesting Facts about H2O

If it were possible to drain all the If it were possible to drain all the water from a 160-pound man, his water from a 160-pound man, his dehydrated body would weigh only dehydrated body would weigh only 64 pounds.64 pounds.

A chicken is about 3/4 water, and a A chicken is about 3/4 water, and a pineapple is about 4/5 waterpineapple is about 4/5 water

Humans take in over 16,000 gallons Humans take in over 16,000 gallons of water during their lifetimes, with of water during their lifetimes, with an average of 2.5 quarts a dayan average of 2.5 quarts a day

Homemade Sports Drink

Makes about 2 quarts 4 Tbsp. sugar4 Tbsp. sugar ¼ tsp. salt¼ tsp. salt ¼ cup boiling water¼ cup boiling water ¼ cup orange juice (not concentrate) or 2 Tbsp. lemon juice¼ cup orange juice (not concentrate) or 2 Tbsp. lemon juice 3 ¾ cups cold water3 ¾ cups cold water

Directions:Directions:

In the bottom of a pitcher, dissolve the sugar and salt in the In the bottom of a pitcher, dissolve the sugar and salt in the boiling waterboiling water

Add the juice and remaining water; chillAdd the juice and remaining water; chill

Quench the thirst!Quench the thirst!

Nutrition Information:Nutrition Information:

Total Calories: 200Total Calories: 200

Calories per 8 oz: 50Calories per 8 oz: 50

Carbohydrate: 12 gCarbohydrate: 12 g

Sodium: 110 mgSodium: 110 mg

Potassium: 30mgPotassium: 30mg