NUTRITION: Nutrients That Promote Energy

Ms. MaiLawndale High School

NutritionNutrition is the process in which our body takes in and uses food

Nutrients are foods that promote good nutrition

There are 6 types of nutrients: carbohydrates, fat, protein, vitamins, minerals, and water

Energy Nutrients

Carbohydrates, fat, and protein provide energy to perform daily tasks

Calorie is a measurement of the energy that you release when you use up carbohydrates, fat, and protein

1. CarbohydratesSugar and starches are carbohydrates found in food to supply the body’s main source of energy

Carbohydrates should be 60% of your daily caloric intake

There are two types of carbohydrates; simple and complex carbohydrates

Simple CarbohydratesSimple carbohydrates are sugars that are easy for the body to process

For example…Fructose and Glucose (fruits and veggies)Lactose (milk)Sucrose (sugar cane and sugar beets)

Types of SugarsSucrose (table sugar) is the most common form of sugarGlucose is the most important types of sugar because it goes into the bloodstream to provide energyOther sugars are converted to glucose in the body so that they can also be usedThe sugar that is not used is converted to glycogen (starch stored in the muscle, liver, or as body fat)

Complex CarbohydratesLots of glucose bonded together make up complex carbohydrates

In order for complex carbohydrates to be digested, it must be broken downTherefore, complex carbohydrates provide energy over a long period of timeExamples: bread, cereal, pasta, potato

Dietary FiberAnother form of complex carbohydrates derived from non-digestible parts of plants are called dietary fiber

Insoluble dietary fibers absorbs water (whole grain, seeds of fruits and veggies)Soluble dietary fibers combine with water to remove waste from our body (oat bran, barley, beans, apples, carrots)

Various Forms of SugarForm of Sugar Food It Is Found In

Brown Sugar Crystals of molasses syrup

Powdered Sugar

Finely ground sucrose

Corn Syrup Liquid made from cornstarch

Dextrose Glucose or glucose and water

High Fructose CS

Syrup make from cornstarch

Honey Mixture of fructose, glucose, and water

Maltose Formed in the breakdown of starch

Maple Sugar Sap of sugar maple trees

Molasses Residue from processing sugarcanes

Raw Sugar Residue from evaporating sugarcane juice

2. Fat (Lipid)Fat is the most concentrated form of energy

You only need small daily intakes because it provides twice the energy of carbohydratesFats are digested slower because it does not dissolve so it makes you feel fullFat should be 25-30% of our daily caloric intake, but in the US it is about 40%

%Fat in Common FoodsFOOD % of Calories from Fat

Cheese Pizza 25%

Cakes 30%

Cookies 40%

French Fries 48%

Donuts 50%

Hamburgers 65%

Eggs 70%

Avocado 90%

Butter 100%

Salad/Cooking Oil 100%

2 Types of FatSaturated Fat – solid at room temperature and leads to heart disease and obesity (butter, shortening, animal fat, cookies, pastries, whipped toppings)

Unsaturated Fat – liquid at room temperature (olive oil, fish oil, vegetable oil)

CholesterolCholesterol is a waxy-fat like substance produced by the liver in your body

Cholesterol can also be found in any foods from animals

High cholesterol leads to heart and artery disease because it reduces blood flow

2 Types of CholesterolLDL – “bad” cholesterol that deposits fat on the walls of blood vessels

HDL – “good” cholesterol from cells which converts back to liver and intestines to be excreted

Low fat diets can lower LDL while exercise can raise HDL

3. ProteinProtein is found in every cell like the muscle, skin, and organs

Our bodies need protein to build and repair body tissues

Lots of amino acids bond together to make protein

Essential Amino AcidsThere are a total of 20 different types of amino acids

9 amino acids found in foods are essential to our bodies

The other 11 amino acids are produced in our bodies

Complete versus Incomplete Protein

Complete protein contains all essential amino acids (poultry, eggs, fish, milk)

Incomplete protein lacks a few of the 9 essential amino acids (vegetables, grains, peas, beans, peanuts)

Protein RequirementOur bodies need all 9 essential amino acids in balanced amounts

Too little or too much will limit our body’s productivity

Eating a complete protein foods, or a variety of incomplete protein foods can helps us get our daily protein needs

Protein NeedsIf you eat too much protein, your body will break it down and store it as fat

If you eat too little protein, your body will use its own protein (muscle and organs) therefore weakening your bodyEAT ALL FOODS IN MODERATION!!!

Strategies for Low Fat Diets

Bake and steam foodsEat more poultry and fishTake skin off of poultryUse nonfat or low-fat dairy productsUse herbs, spices, and lemon juice to season foods instead of butter and creamUse margarine and oils instead of butter