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Nutrients for Health

Nutrients for Health. Nutrients. Substances in food that your body needs to grow, have energy, and stay healthy 50+ known nutrients Grouped into 6 categories Nutrition – scientific study of nutrients and what they do for the body. 6 Types. Carbohydrates Proteins Fats Vitamins Minerals

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Nutrients for Health

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  1. Nutrients for Health

  2. Nutrients • Substances in food that your body needs to grow, have energy, and stay healthy • 50+ known nutrients • Grouped into 6 categories • Nutrition – scientific study of nutrients and what they do for the body

  3. 6 Types • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water • Cats • Wait • Very • Patiently • ForMice

  4. Carbohydrates • Job is to provide energy • Starches – complex carbs • Rice, pasta, bread, potatoes, beans and corn • Sugars – simple carbs • Naturally in many products and added to food

  5. Proteins • Job is to repair body cells and tissues • Made of amino acids • Complete – provides all 9 essential • Any animal based proteins • Incomplete – missing one or more of the essential • Any plant based proteins

  6. Fats (Lipids) • Job is to keep skin healthy, promote normal growth, provide protection, transport nutrients, build cell membranes, and supply energy • Saturated fats – solid at room temperature • Animal products, certain oils • Too much can increase risk for heart attack/stroke • Unsaturated fats – liquid at room temp • Plant sources • Cholesterol – found in animal products (friends with saturated fats)

  7. Vitamins • Job is to help regulate body functions, fight infection, help with minerals • Water soluble – carried by water (C and B vitamins) • Replace everyday • Fat soluble – carried and stored in fat (A,D,E,K) • Not needed everyday

  8. Vitamins, cont. • C – improve the immune system strength • Source: citrus fruits • B Vitamins – multiple types, have multiple uses, most help control metabolism and help the nervous system strength • Source: grain products • A – prevent night blindness, help with production of beta carotene • Source: orange and dark green veggies

  9. Vitamins, cont. • D – assist with calcium, help with mental health • Source: “sunshine vitamin”, fortified milk, egg yolk • E – help with skin, hair, and nails, an antioxidant • Source: oils, fish • K – helps your blood to clot • Source: Dark green veggies

  10. Minerals • Job is to strengthen bones and teeth, keep blood and organs functioning properly, work with vitamins • Most common: • Major: Calcium, Phosphorus, Magnesium • Trace: iodine, fluoride • Electrolytes: potassium, sodium, chloride • Reminder: if you see it on the periodic table, it is a mineral

  11. Water • Job is to keep your body hydrated, provide protection of the joints and organs, carry nutrients, remove waste, control body temp • 90% of your body • Be sure to take in ½ your body weight in ounces each day • Dehydration – lack of water • Extreme headaches, tiredness, interrupts thoughts

  12. Nutrient Deficiency • Shortage of nutrients • Starts out not serious but can end up very serious • Very common in the US even when we have plenty of food • Key is to eat a variety!

  13. Energy and Calories • Digestion must take place to convert food into fuel • Digestion begins with your eyes • Calories – units for measuring energy • Used to measure food energy • Used to measure activity • Calories based on your age, gender, and activity level (varies from person to person all throughout the lifespan)

  14. Sources for Calories • Fats, Carbohydrates, and Proteins • NOT Vitamins, Minerals, Water, or Fiber • Most energy needs should come from carbs, then proteins, then fats • Nutrient Dense – amount of nutrients in relation to the amount of calories • Dense – high in nutrients, low in calories (fruits and veggies, whole grains) • Not dense – high in calories, low in nutrients (candy, pop, chips) • YOU ARE WHAT YOU EAT

  15. Guidelines for Healthy Eating Chapter 23

  16. MyPlate • Newest edition developed in 2010 by the USDA • A reminder to Americans to consider each meal and what they put on their plate • Tougher regulations for schools, hospitals, and nursing home facilities • Remember: Make half your plate fruits and vegetables, choose lean meats, choose whole grains, and don’t forget the dairy!

  17. www.choosemyplate.gov

  18. Dietary Guidelines for Americans • New publication every 5 years • Aim for Fitness, Build a Healthy Base, and Choose Sensibly • Pg 372-376

  19. How does one decide what to eat? • Needs – physical, mental, social • Geography • Religion/culture • Family/friends • Media • Technology

  20. Individual Needs • Medical conditions • Food sensitivities/allergies • Vegetarians • Athletes

  21. Steps to Success • Plan out your snacks • Avoid most vending machines • Be mindful and consider options at fast food places • Consider your water intake

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