Six Basic Nutrients

1. Six Basic Nutrients

2. Michigan Merit • Strand 1: Nutrition and Physical Activity • 1.4: Demonstrate the ability to use information on food labels to choose nutrient dense foods, avoid or limit low nutrient foods, and avoid foods that may impact health conditions.

3. Nutrition The process by which the body takes in & uses food

4. Nutrients: Substances in food that your body needs to function properly, such as growing, in repairing itself, & in having a supply of energy. • Nutrients, found in food, perform a # of life sustaining functions in body. • Helps prevent chronic diseases like heart disease, diabetes, stroke, & certain cancers. • Adolescence and Infancy are the fastest. periods of growth. • Uses more energy from food & has higher nutrient needs than ever before.

5. 6 main categories of nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water

6. 1. Carbohydrates: the starches & sugars found in foods • Body’s chief & preferred source of fuel • Provides 4 calories per gram • Made up of carbon, oxygen, & hydrogen • Examples: potatoes, pasta, bread, fruit,veg. • Recommended: 55%-65% of daily calories come from carbs, mostly complex carbs.

7. Two types of carbohydrates: • 1. Simple carbs: or sugars are present naturally in fruits, some veggies, & milk. • Fructose in fruit • Lactose in milk • Maltose in grain • Sucrose in table sugar • Sugars are also added to many manufactured food products like candy, cookies, & soft drinks

8. Complex Carbohydrates: also called starches • Found in rice, & other grains, seeds, nuts, legumes (dried peas, beans), & tubers (potatoes, yams). • Called complex b/c chemically more complex than simple carbs • Made up of many sugars linked together • During digestion, starches break down into sugar

10. Role of Carbohydrates • Before body can use carbs, must first convert to glucose. • Glucose: simple sugar & body’s chief fuel • Glucose not used right away is stored in liver & muscles as a starch-like substance called glycogen. • Later, when more glucose is needed, the glycogen is converted back to glucose. • Excess is stored as adipose tissue, or body fat.

11. Fiber: found in the tough stringy part of veggies, fruits, grains. Recommended: 25 grams/day • Special form of complex carbohydrates • Cannot be digested & used as energy • Serves vital functions: • Helps move waste thru digestive system • Prevents constipation, appendicitis, intestinal problems. • Eating fiber may lower risk of some cancers & heart disease. • Control diabetes, lowers blood cholesterol, controls blood sugar. • Weight control: adds fullness; tends to be lower in fat & calories.

12. 2. Proteins: Help build & maintain body tissues

13. PROTEINS • Muscles, bone, connective tissue, teeth, skin, blood, & vital organs all contain proteins. • 4 calories per gram (like carbs) • Excess protein calories converted to fat for storage (like carbs & fats) • Proteins are made up of chains or building blocks called amino acids (substances that make up body proteins) that can be arranged in many ways. • Your body can make all but 9 of the 20 different amino acids. These 9 are called essential amino acids, b/c must come from the foods you eat.

14. Two types of proteins: Complete or Incomplete proteins • Complete Proteins: are foods that contain all essential amino acids body needs & in the proper amounts. -Sources include: animal products, such as fish, meat, poultry, eggs, milk, cheese, yogurt, & many soybean products • Incomplete Proteins: foods that lack some of the essential amino acids. • Derived from seeds of plants (legumes, nuts, whole grains, & seeds themselves. • Eating various incomplete protein sources can = complete proteins • Example: legumes with grains

15. 3. Fats • Supply more energy (more than 2x as much) than carbs & proteins. Fats contain 9 calories per gram • Also called lipids (fatty substance that does not dissolve in water) • Like carbs, fats are composed of carbon, hydrogen, & oxygen atoms • Made up of fatty acids • Categorized as saturated or unsaturated, depending on the chemical composition.

16. Saturated Fats: a fatty acid is saturated when the fatty acid holds all the hydrogen atoms it can • Animal fats & tropical oils (coconut, palm); fats in beef, pork, egg yolks, & dairy foods are higher in saturated fatty acids than fats in chicken & fish. • Foods high in saturated fats are usually solid or semi solid at room temp. • High intake of saturated fats associated w/ increased risk of heart disease.

18. Unsaturated Fats: • a fatty acid is unsaturated when it is missing one or more pairs of hydrogen atoms.

19. Unsaturated Fats: • Most vegetable fats, including olive canola, corn, soybean, & cottonseed contain higher proportions of unsaturated fatty acids. • Become liquid/oil at room temp. • Associated w/ lowered risk for heart disease. • Products w/ veg. oils, b/c processing, changes fats characteristics. Hydrogenation: The adding of missing hydrogen atoms-makes them more saturated & firmer in texture. Ex. Margarine. • Recommendation: less than 30% of diet should be from fat & less than 10% from saturated fats.

20. FUNCTIONS • Store energy in form that can be used when body needs it. • Pad & protect organs • Insulate body from cold • Important ingredient of several hormones • Adds flavor & help satify hunger b/c takes longer to digest • Necessary for storage & transport of certain vitamins throughout body • Carry vitamins A,D, K, & E into blood & serve as sources of linoleic acid (essential fatty acid not made in body but essential for growth & healthy skin). • Too much fat is linked to diabetes, heart disease, & other health conditions.

21. Cholesterol: fat like substance produced in liver of all animals, & therefore, found only in foods of animal origin-meats, poultry, fish, eggs, & dairy products. • Body needs some cholesterol but it can make what it needs • Cholesterol is instrumental in: • Production of sex hormones • Vitamin D in presence of sunlight • Protective sheath around nerve fibers • However, elevated blood cholesterol levels in blood increase risk for heart disease, & other circulatory diseases.

22. Good Cholesterol vs. bad • HDL (high density lipids): good cholesterol b/c carries cholesterol from blood stream to liver where it is broken down or used & removed from body. • LDL (low density lipids): carries cholesterol & other fats from digestive system thru blood to body’s cells. If more cholesterol is carried than needed, a build up occurs on walls of arteries. Eventually deposits or plaques build up & clog arteries • Cholesterol should not exceed 300 milligrams/day • Below 200 milligrams per deciliter

23. Raises LDL cholesterol and lowers HDL cholesterol = heart disease Daily less than 300 mg. Visceral fat is fat surrounding your internal organs. Too much lead to heart disease Limit your intake of SATURATED FATS AND TRANSFATS – LINKED TO HEART DISEASE, OBESITY, DIABETES…

24. Good Unsaturated Fats: Polyunsaturated and monounsaturated. Lowers LDL cholesterol and raises HDL cholesterol Limit Saturated and transfats

25. McDonald’s USA - Nutrition Info

26. Daily

27. LABELS • YouTube - Label Reading 101 • YouTube - BAN TRANS FATS! THEY ARE DEADLY!

28. 4. Vitamins: compounds that help regulate many vital body processes, including the digestion, absorption, & metabolism of other nutrients. • Vitamins are known as micronutrients b/c they are needed in small amounts. • Vitamins do not supply calories, but some of them speed up reactions that produce energy in body cells. • Of the 13 vitamins that play a key role in good nutrition, only vitamin D, is manufactured by the body. The rest must come from food.

29. Vitamins: classified into 2 groups: water-soluble & fat-soluble • Water Soluble: dissolve in water & thus pass easily into the bloodsteam in the process of digestion. • Excess amounts excreted in urine • Since these vitamins are not stored in body, need to replenish supply w/ foods you eat. • Foods containing these vitamins need to be cooked carefully so vitamins are not lost. • Adding variety to foods you eat will ensure you get the nutrients you need.

30. Water soluble vitamins: Vitamin C (ascorbic acid) • Role in body: • protects against infection, • helps w/ formation of connective tissue, • helps wounds heal, • maintains elasticity & strength of blood vessels, • promotes healthy teeth & gums. • Food Source: citrus fruits, cantaloupe, tomatoes, cabbage, broccoli, potatoes, peppers • Effects of Deficiency: scurvy (bleeding gums, loose teeth, wounds that don’t heal).

32. Scurvy • http://www.google.com/search?q=scurvy+pictures&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivns&source=lnms&tbm=isch&ei=n-qeTbz7Hsm_gQfvsMC7Dg&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CBIQ_AUoAQ&biw=996&bih=571

33. B1 (thiamine) Role in body: 1. Changes glucose into energy or fat • Helps prevent nervous irritability • Necessary for good appetite • Food Source: whole-grain or enriched cereals, liver, yeast, nuts, legumes, wheat germ • Effects of deficiency: Beriberi (damage to nervous system, heart, & muscles)

34. B2 (riboflavin) • Role in body: • Essential for producing energy from carbs, fats, & proteins • Helps keep skin in healthy condition • Food source: • milk, cheese, eggs, spinach, beef liver Effects of deficiency: skin disorders, sensitive eyes

35. B3 (Niacin) • Role in body: • Maintenance of all body tissues • Helps in energy production • Needed by body to utilize carbohydrates, to synthesize human fat, & for tissue respiration • Food source: • Milk, eggs, poultry, beef, legumes, peanut butter, whole grains, & enriched & fortified grain products Effects of deficiency: Pellagra (diarrhea, skin disorders, depression)

36. B6 (pyroxidine) • Role in body • Essential to amino acid & carbohydrate metabolism: helps turn the amino acid trytophan into serotonin (a messenger to the brain), & niacin • Food Source: • wheat bran & germ, liver meat, whole grains, fish, vegetables Effects of deficiency: skin disorders, anemia

37. Folic Acid (folate) • Role in body: • Necessary for the production of RNA & DNA and normal red blood cells • Reduces risk of birth defects • Food Source: • Nuts & other legumes, green vegetables, orange juice, folic acid-enriched breads & rolls, liver Effects of Deficiency: anemia, diarrhea

38. B12 (colalamin) • Role in body: • Necessary for production of red blood cells & normal growth. • Food Source: • Found in animal products, such as meat, fish, poultry, eggs, milk, other dairy products, some fortified foods. Effects of deficiency: anemia, fatigue

39. Pantothenic Acid • Role in Body: • Functions in breakdown & synthesis of carbohydrates, fats, & proteins • Necessary for synthesis of some of the adrenal hormones. • Food Source: • Milk, cheese, poultry, wheat germ, whole grain cereals & breads, legumes, green vegetables. Effects of deficiency: vomiting, insomnia, fatigue

40. Biotin • Role in body: • Aids in energy metabolism • Food Source: organ meats, poultry, fish, eggs, peas, bananas, melons • Effects of Deficiency: abnormal heart function, skin disorders, loss of appetite

41. Fat Soluble: vitamins that are absorbed & transported by fat. • Vitamins A, D, K, & E • Body obtains vitamins in 2 ways: • Directly from plant eating organisms • By manufacturing it from carotenoids in plants such as beta-carotene (a substance found in carrots, broccoli, spinach, & other vegetables. • *Fat soluble vitamins are stored in the body’s fatty tissue, liver, & kidneys (unlike water soluble which are eliminated through urine). • *Excess build up of these vitamins can have a toxic or other damaging effect on the body. Ex. People who take nutrient supplements w/ very large doses of fat soluble vitamins are vulnerable to these effects.

42. Vitamin A • Role in Body: • Maintenance of epithelial tissue • Strengthens tooth enamel & promotes use of calcium & phosphorus in bone formation • Growth of body cells • Keeps eyes moist • Helps eyes adjust to darkness • Possible aid in cancer protection • Food Source: milk, other dairy products, green vegetables, carrots, deep-orange fruits, liver • Effects of deficiency: night blindness, rough skin, dry eyes, poor growth of bones & teeth.

43. Vitamin D • Role in Body: • Promotes absorption & use of calcium & phosphorus • Essential for normal bone & tooth development • Food Source: fortified milk, eggs, fortified breakfast cereals, sardines, salmon, beef, margarine, produced in the skin upon exposure to ultraviolet rays in sunlight • Effects of deficiency: Rickets in children (bones & teeth do not develop properly)

45. Rickets • http://www.google.com/search?q=rickets+disease&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivnsb&source=lnms&tbm=isch&ei=OOueTd_bPI3egQe19oDWDw&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CAoQ_AUoAQ&biw=996&bih=571

46. Vitamin E • Role in Body: • May relate to transporting oxygen through blood & longevity • May be a protection against red blood cell destruction • Food Source: widely distributed in foods; vegetable oils, legumes, nuts, seeds, & wheat germ • Effects of deficiency: rupture of red blood cells

47. Vitamin K • Role in Body: • Essential for blood clotting • Assists in regulating blood calcium level • Food Source: spinach, broccoli, eggs, liver, cabbage, tomatoes; produced by intestinal bacteria • Effects of deficiency: Hemorrhage, slow clotting of blood

49. 5. Minerals: inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes.. • Minerals are micronutrients (like vitamins) • Despite small amounts needed by body; each serves it’s own unique function in health • Trace minerals are those which your body needs in tiny amounts (iron, iodine, copper) • Teen years, when growth is rapid, iron is especially important.

50. CALCIUM • Role in body: • Helps build & maintain bones & teeth • Nerve & muscle function • Blood clotting • Food source: milk & dairy products, dark green, leafy vegetables, tofu, legumes • Effects of deficiency: rickets in children; osteoporosis in adults