There are six classes of nutrients. These classes are the substances in food that provide nourishment.

carbohydrates There are six classes of nutrients. These classes are the substances in food that provide nourishment. fats proteins minerals water vitamins

The nutrients in foods satisfy three basic needs. They are... • Supply energy for cells • New tissue growth and repair • Regulates metabolism food energy

Carbohydrates • The primary fuel for muscles; __ calories/gram • The body’s most efficient energy source; the most important nutrient for athletic performance!!!!! • ______% of total calorie intake

Types Of Carbohydrates Simple ( Sugars) Complex( starch; fiber)

Complex Carbohydrates • energy stored as glycogen in the liver and muscle cells. • bread, cereal, rice, beans, pasta, vegetables

Simple Carbohydrates Most simple carbs are high in sugar, fat and have only small amounts of vitamins and minerals. What are these foods? However, fruit is a simple carb; low in calorie content, rich in nutrients and fat free.

lipids Fats and Lipids lipids • Sustain prolonged exercise. They are a concentrated energy source. • Fats are __ calories/ gram. Therefore, they take longer to digest and metabolize. • Fats make up___% of caloric intake. lipids lipids lipids

Fats and Lipids... Essential for growth, healthy skin and hair Insulate and protect organs against trauma and exposure to cold Absorb and transport fat soluble vitamins Unsaturated and saturated.

FATS • Types of FatsNot all fats are created equal. Saturated fats, which are generally solid at room temperature, are the least healthy and tend to increase the level of cholesterol in your blood. Foods that contain saturated fat include butter, cheese, some margarines, shortening, tropical oils such as coconut and palm oil and the fats in meat and poultry skin, so you should try to limit your consumption of those oils and foods.

FATS • Unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. There are two types of unsaturated fat - monounsaturated fat and polyunsaturated fat. Monounsaturated fats have been shown to raise the level of HDL, the 'good' cholesterol that protects against heart attacks, in the blood, so in moderation they can be part of a healthy diet. Olive and canola oils, peanut butter and nuts are particularly high in monounsaturated fats. The American Heart Association (AHA) recommends that you limit calories from monounsaturated fat to no more than 15% of your total calorie intake.

FATS • Although polyunsaturated fats come from plants and fish, but they may be more likely to form free radicals and lead to tissue damage. Good sources of polyunsaturated fats include most other vegetable oils and high-fat fish such as salmon and tuna. The AHA also recommends that saturated and polyunsaturated fats should make up less than 10 percent of your calorie intake.

Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain unsaturated fats called trans-fatty acids. Trans-fatty acids may raise blood cholesterol levels, although not as much as saturated fat.

Unsaturated Saturated Olive oil Canola Oil Nuts Avocados Olives Seeds Increase cholesterol and heart disease. Found in most foods in varying amounts. Should make up only 10% of your diet. FATS

Proteins Major structural component of all body tissue 4 calories/gram Required for tissue growth and repair of muscles, ligaments and tendons. Very little energy is derived from protein. 12%-15% of total calorie intake

Proteins • Proteins are made up amino acids. • 20 amino acids • Essential amino acids contain all 20 of the amino acids. • 11 amino acids are essential, which means they can be made by the body • The other 9 have to be obtained by food. • A complete protein contains all 9 of the essential amino acids that need to be obtained from food. • An incomplete protein contains only some of the 9

Good Sources of Protein • Beef, poultry, pork and lamb • Fish and shellfish • Dairy products, including cottage cheese, cheese, yogurt and milk • Eggs, egg whites or egg substitutes • Dry beans, peas, oats and legumes • Tofu and soy products • Nuts and seeds

Vitamins Vitamins are body process regulators. They do not provide energy. Vitamins are grouped into two categories. A one a day vitamin is sufficient. Water Soluble Fat soluble vitamins consist of vitamins A, E, D and K. They are dissolved in fats and stored in the body until needed. The water soluble vitamins are B and C complex. They aren’t stored in the body and should be supplied in the diet each day. Fat Soluble

Antioxidants Antioxidants prevent premature aging, cancers and heart disease Vitamin C . Beta Carotene Beta Carotene is a plant pigment found in dark green, deep yellow and orange fruits and vegetables. Vitamin C is found in fruits and vegetables. Vitamin E Vitamin E is found in vegetable oils, fruits and vegetables and whole grains.

More than 20 mineral elements need to be supplied by the diet. Minerals are needed for a variety of jobs: Minerals

Major Role • Strong bones and teeth • Muscle contraction • Blood clotting • Nerve function Calcium • Dairy Products • Milk • Yogurt • Cheese Reliable Sources

Reliable Sources • Liver • Red meats • Enriched breads and cereals Formation of hemoglobin( carries oxygen in the red blood cells.) This aides in the body retrieving energy from carbs, fats and proteins. Iron Major Role

Deficiencies Iron Calcium Iron deficiency anemia. In anemia the oxygen-carrying ability of the red blood cells is reduced so that muscles can’t retain enough oxygen to generate energy. An anemic person feels tired and weak. Osteoporosis ( decrease in bone density.) This is more common in women than in men, especially after menopause. Exercise causes calcium to be retained in bones, so physical activity is beneficial.

Water Our most essential nutrient 60% of our body weight Needed for energy production Maintains proper cell environment Sweating prevents body from overheating Average adult requires a minimum of eight to ten glasses a day

Fiber! • At your last health checkup, your doctor may have recommended that you include lots of fiber in your diet. There's good reason to eat a fiber-rich diet - not only does fiber help to prevent constipation and improve bowel regularity, but now researchers report that a high-fiber diet can reduce cardiovascular risk, cholesterol and blood pressure. • Researchers from the U.S. Food and Drug Administration (FDA) studied a group of 68 adults. Each of the adults consumed a high-fiber diet (of four or more servings of fiber a day) for one month, and then consumed a control diet that was low in fat and cholesterol for one month. Weight, blood pressure and cholesterol were monitored before, during and after the study

Fiber!! • The high-fiber diet reduced total cholesterol and reduced the study participants' risk of cardiovascular disease by about 4%, compared to the low-fat, low-cholesterol diet. Both diets reduced blood pressure slightly, and participants rated both diets similarly in terms of taste.

Are you ready to include more fiber-rich foods in your diet? Fresh fruits and vegetables such as apples and potatoes with skin are a good source of fiber, as are whole grains such as cereals, oats and beans. Check food labels for fiber content - the United States Department of Agriculture recommends between 20 and 35 grams of fiber each day, which you can get by eating by the Food Guide Pyramid guidelines. Increase your fiber intake gradually and drink plenty of water because adding lots of fiber to your diet too rapidly can cause bloating and gas.

Fiber!! • Good sources of soluble fiber include: • Oat bran (although many commercial oat bran muffins and waffles actually have little fiber) • Oatmeal • Beans and legumes • Peas • Carrots • Sweet potatoes • Rice bran • Barley • Citrus fruits • Strawberries • Bananas

Fiber!! • Good sources of non-soluble fiber include: • Whole-wheat breads • Wheat cereal • Wheat bran • Rice (except for white rice) • Barley • Cabbage • Beets • Brussels sprouts • Turnips • Cauliflower • Fruits and vegetables with skin

Nutrient Dense Misc. Terms Nutrient dense: high in vitamins, minerals, proteins and low calories Empty Calorie Foods Empty calorie foods: soda, chips, coffee, cookies and sweets Fortified Fortified: added vitamins

There are six classes of nutrients. These classes are the substances in food that provide nourishment.