Nutrients

1. Nutrients

2. The focus of Culinary Arts and Nutrition I: Food Groups • Grains • Vegetables • Fruits • Dairy • Protein Foods The focus of Culinary Arts and Nutrition II: The Nutrients • Carbohydrates • Fats • Protein • Vitamins • Minerals • Water Each nutrient serves a specific function in the body. A nutrient is a source of nourishment needed by any living form to sustain life.

3. Vocabulary: Nutrition vs. Nutrient • Nutrition • the study of how the body uses food. • Nutrients • a substance found in food that the body needs to regulate body functions such as breathing and metabolism, promote growth, build and repair body tissues, and obtain energy

4. Vocabulary:Calorie • Calorie • A unit of heat equal to the amount of heat needed to raise the temperature of 1,000 grams of water by one degree Celsius. • This unit is used as a measure of the energy released by food as it is digested by the human body. • Also called kilocalorie, large calorie. *Three nutrients provide energy (calories), three do not.

5. Energy provided by fats: • 1 gram = 9 calories Fats (lipids) Examples of how the body uses Fats: Provides energy Aids in vitamin absorption Helps insulation Examples of foods containing fats : Saturated: Butter, Oils, Hydrogenated Oils Meat Milk and cheese Eggs Most processed foods Some seeds and nuts (Brazilnuts, Macadamia) Unsaturated: Some seeds and nuts (natural peanut butter, almonds) Fish Avocados Issues associated with a fat deficiency (not enough): Heart problems Vitamin deficiencies Low energy level Hunger Emotional issues (depressions, stress) Issues associated with an excess (too much) of fats: Heart disease Obesity Certain types of cancer

6. Energy provided by carbohydrates: • 1 gram = 4 calories Carbohydrates Examples of how the body uses Carbohydrates: Provides energy Helps with digestions and waste elimination Examples of foods containing carbohydrates : Less healthy choices: Grains: • white bread • pasta made from white flour • Donuts, pastries Fruits: • cantaloupe • raisin Vegetables: • white potatoes • corn Healthier choices: Grains: • whole wheat bread • whole grain pasta • brown rice • buckwheat • bulgur (cracked wheat) • millet • wild rice • popcorn • quinoa Fruits • apples • berries • grapefruit Vegetables • kale • spinach Issues associated with an excess (too much) of carbohydrates: Weight gain / Obesity Blood sugar issues GI distress Issues associated with a carbohydrate deficiency (not enough): dizziness, headaches, weakness, fatigue, nutrient deficiencies, nausea, diarrhea, mental fatigue, bad breath

7. Energy provided by proteins: • 1 gram = 4 calories Proteins Examples of how the body uses proteins: Builds, maintains, and replaces the tissues. Hormone regulation. Regulate cell division. Contribute to a healthy immune system. Examples of foods high in protein: Beef Tofu Soy beans Eggs Cheese Pork Nuts and Seeds Chicken Fish Issues associated with an excess (too much) of proteins.: Digestive issues Cancer Heart disease Liver or kidney problems Weight gain Issues associated with a protein deficiency (not enough): Fatigue Hair and skin issues Weight loss Decreased immunity

8. Energy provided by vitamins: • 1 gram = 0 calories Vitamins Examples of how the body uses vitamins: Supports energy metabolism Helps the body use other nutrients Helps maintain healthy skin, eyes, bones & blood Examples of foods containing certain vitamins: B6 – fortified cereals, organ meats B12 – fish, poultry C – kiwis, oranges, strawberries K – broccoli, brussels sprouts, spinach Folic Acid – dark green leafy vegetables Potassium – bananas, soybeans, sweet potatoes Fat soluble: A D E K All other vitamins are water soluble Issues associated with an excess (too much) of vitamins : Excess rarely happens from eating food. If it happens, it is usually from taking too many supplements Heart and liver problems Upset stomach Diarrhea Issues associated with a vitamin deficiency (not enough): Increased risk of heart disease, cancer, and poor bone health

9. Energy provided by minerals • 1 gram = 0 calories Minerals Examples of how the body uses minerals: Helps the body work properly, often working with vitamins ; metabolism, regulate heartbeat, help red blood cells Most become part of your body structure - calcium = teeth and bones Examples of foods containing certain minerals : Calcium – milk, cheese, dark leafy vegetable, dried beans Iron– beef, whole grains, nuts, peas Magnesium – green leafy vegetables, whole grains, legumes, seeds Issues associated with a mineral deficiency (not enough): Weak bones and teeth Fatigue Nausea Overall poor physical health Issues associated with an excess (too much) of minerals: Upset stomach Nausea Excess calcium deposits Headache

10. Energy provided by water: • 1 gram = 0 calories Water Examples of how the body uses water: Water keeps every part of your body functioning properly. Water regulates body temperature and eliminates waste products. Water forms the basic structure of all cells and organs. Water acts as a lubricant during digestion Examples of foods containing water : Watermelon Zucchini Spinach Grapefruit Cantaloupe Bananas Celery Pain low-fat yogurt Issues associated with a water deficiency (not enough): Dehydration Trouble controlling body temperature Kidney issues Constipation Issues associated with an excess (too much) of water.: Water intoxication