6 Essential Nutrients

1. 6 Essential Nutrients

2. Nutrition Review • Why are Nutrients Important? • Help you stay healthy, brain function, skeleton moving, heart beating • Need 50 nutrients to keep body Alive • 6 Main Nutrients what are they?

3. The Doctors • Watch Video

4. Carbohydrates • Major source of human energy • Easily digested • Cheaper source of energy than fats or proteins • Made of carbon, hydrogen and oxygen • Main dietary sources: bread, pasta, crackers, cereals, potatoes, corn, peas, fruits, sugar, and syrups • Carbohydrates should make up 40% - 50% of the daily diet

5. Complex vs Simple • Complex carbohydrates • high-fiber foods, which improve your digestion. • They help stabilize the blood sugar, keep your energy at an even level, and help you feel satisfied longer after your meal. • Simple carbohydrates • can alter your mood, lead to cravings and compulsive eating, cause wide swings in your blood-sugar levels, and cause weight gain in most people. • In addition, a high consumption of sugar can lead to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets. • Dr. Oz

6. Examples of complex Bread Prunes Water Cress Oat bran Apricots, Zucchini Oatmeal Pears Asparagus Plums Artichokes Museli Strawberries Okra Wild rice Oranges Cabbage Brown rice Yams Celery Multi-grain bread Carrots Potatoes Dill Pickles Yogurt Spinach Whole Barley Grapefruit Turnip Greens Buckwheat Apples Lettuce

7. Dietary Fiber • Form of Carb with NO energy Non-Digestible plant material 2 Kinds??? Insoluble Does not dissolve in water, like a sponge Promotes regular BM Helps constipation Decrease Risk of Colon Cancer

8. Soluble Fiber • Dissolves in water • Fiber increase the thickness of stomach contents • Reduce Blood Cholesterol • E.g. Oatmeal

9. How much Fiber?? • 25 grams a day women • 38 grams men • Foods High in fiber? • Chili, beans, whole wheat, veggies • If you eat lots of fiber also lots of water to move it through

10. Examples of SIMPLE Table sugar Corn syrup Fruit juice Candy Cake Bread made with white flour Pasta made with white flour Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc. Candy All baked goods made with white flour Most packaged cereals

11. Simple Carbs • Eating too much can lead to weight gain

12. Protein • Basic components of all body cells • Essential for building and repairing tissue, regulating body functions, and providing energy and heat • Made of carbon, hydrogen, oxygen, nitrogen, and some also contain sulfur, phosphorus, iron and iodine

13. Protein Proteins are made up of 22 building blocks called amino acids: •  Complete proteins: contain 9 of the amino acids that are essential to life. Found in meats, fish, milk, cheeses, eggs. Your body can’t make these. They must come from food • Incomplete proteins: contain any of the remaining thirteen amino acids and some of the nine essential amino acids. Found in vegetable foods such as cereals, soybeans, dry beans, peas, and peanuts.

14. Protein Proteins can only do their job if you consume enough carbs and fats for your energy needs. If not, the body uses proteins for energy instead of for building and repairing. • Daily diet should consist of 10% - 15% protein • Most Canadians eat more than they need. The excess is stored as fat

15. Vitamins • Vitamins are important for metabolism, tissue building, and regulating body processes • Vitamins allow the body to use the energy provided by carbohydrates, fats and proteins • Only small amounts of vitamins are required; a well balanced diet usually supplies adequate amounts

16. Vitamins • Vitamins are classified as one of two types: •  Water soluble: dissolve in water, are easily destroyed by cooking, air and light (vitamin C and B complex) • Fat soluble: dissolve in fat, can be stored in the body, are not easily destroyed by cooking, air and light, (Vitamins A,D,E,K)

17. Minerals • Non-living substances that help body work properly • Sometimes become part of body tissues • Minerals regulate body fluids, assist in various body functions, contribute to growth, and aid in building tissues • Calcium, Chromium, Iron

18. Water • Essential for life • Makes up > amount of body weight • Important for everything…digestion, metabolism, skin, detox, hydrate, energy • makes up most of the blood plasma, helps body tissues absorb nutrients, and helps move waste material through the body. • The average person needs 6 to 8 glasses of water each day

19. FATS • Provide the most concentrated form of energy but are a more expensive source of energy than carbohydrates • Made of carbon, hydrogen, and oxygen but contain more oxygen than carbohydrates • Maintain body temperature by providing insulation; cushion organs and bones; aid in the absorption of fat soluble vitamins; provide flavor to meals • Fats promote healthy skin and normal cell growth. • Fats carry vitamins A,D,E and K to wherever they are needed

20. FATS • Two classifications of fats: •   Saturated: fats that are solid at room temperature (shortening). Raise the level of “bad” cholesterol in the blood stream • Unsaturated: fats that are liquid or soft at room temperature (oils). Help lower cholesterol levels • Cholesterol: a fatty substance found in body cells and animal fats and also manufactured by the liver. An excess can contribute to atherosclerosis (hardening of the arteries) • Main dietary sources: butter, margarine, oils, cream, fatty meats, cheeses, and egg yolk • Daily diet should consist of no more than 25% - 30% fat.

21. Know the effects of Poor Nutrition in reading • We are so lucky for all of our abundant food • Health= greatly deteriorated in those that can’t afford to eat • Lack of Vitamin D= Weak bones or muscle weakness or spas • Very hard to focus without breakfast studies show it helps focus • Poor nutrition not just for those that have no money= bad food chocies..McDonalds…

22. How much Nutrients do you need? • The Doctors • Everyone differs • Athletes= greater • Pregnant women