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Maximizing Energy Through Nutrition

Learn about energy-promoting nutrients like carbohydrates, fat, and protein, essential for daily tasks. Discover how to achieve balanced intake for better health and vitality.

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Maximizing Energy Through Nutrition

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  1. NUTRITION: Nutrients That Promote Energy Ms. Mai Lawndale High School

  2. Nutrition • Nutrition is the process in which our body takes in and uses food • Nutrients are foods that promote good nutrition • There are 6 types of nutrients: carbohydrates, fat, protein, vitamins, minerals, and water

  3. Energy Nutrients • Carbohydrates, fat, and protein provide energy to perform daily tasks • Calorie is a measurement of the energy that you release when you use up carbohydrates, fat, and protein

  4. 1. Carbohydrates • Sugar and starches are carbohydrates found in food to supply the body’s main source of energy • Carbohydrates should be 60% of your daily caloric intake • There are two types of carbohydrates; simple and complex carbohydrates

  5. Simple Carbohydrates • Simple carbohydrates are sugars that are easy for the body to process • For example… • Fructose and Glucose (fruits and veggies) • Lactose (milk) • Sucrose (sugar cane and sugar beets)

  6. Types of Sugars • Sucrose (table sugar) is the most common form of sugar • Glucose is the most important types of sugar because it goes into the bloodstream to provide energy • Other sugars are converted to glucose in the body so that they can also be used • The sugar that is not used is converted to glycogen (starch stored in the muscle, liver, or as body fat)

  7. Complex Carbohydrates • Lots of glucose bonded together make up complex carbohydrates • In order for complex carbohydrates to be digested, it must be broken down • Therefore, complex carbohydrates provide energy over a long period of time • Examples: bread, cereal, pasta, potato

  8. Dietary Fiber • Another form of complex carbohydrates derived from non-digestible parts of plants are called dietary fiber • Insoluble dietary fibers absorbs water (whole grain, seeds of fruits and veggies) • Soluble dietary fibers combine with water to remove waste from our body (oat bran, barley, beans, apples, carrots)

  9. Various Forms of Sugar

  10. 2. Fat (Lipid) • Fat is the most concentrated form of energy • You only need small daily intakes because it provides twice the energy of carbohydrates • Fats are digested slower because it does not dissolve so it makes you feel full • Fat should be 25-30% of our daily caloric intake, but in the US it is about 40%

  11. %Fat in Common Foods

  12. 2 Types of Fat • Saturated Fat – solid at room temperature and leads to heart disease and obesity (butter, shortening, animal fat, cookies, pastries, whipped toppings) • Unsaturated Fat – liquid at room temperature (olive oil, fish oil, vegetable oil)

  13. Cholesterol • Cholesterol is a waxy-fat like substance produced by the liver in your body • Cholesterol can also be found in any foods from animals • High cholesterol leads to heart and artery disease because it reduces blood flow

  14. 2 Types of Cholesterol • LDL –“bad” cholesterol that deposits fat on the walls of blood vessels • HDL –“good” cholesterol from cells which converts back to liver and intestines to be excreted • Low fat diets can lower LDL while exercise can raise HDL

  15. 3. Protein • Protein is found in every cell like the muscle, skin, and organs • Our bodies need protein to build and repair body tissues • Lots of amino acids bond together to make protein

  16. Essential Amino Acids • There are a total of 20 different types of amino acids • 9 amino acids found in foods are essential to our bodies • The other 11 amino acids are produced in our bodies

  17. Complete versus Incomplete Protein • Complete protein contains all essential amino acids (poultry, eggs, fish, milk) • Incomplete protein lacks a few of the 9 essential amino acids (vegetables, grains, peas, beans, peanuts)

  18. Protein Requirement • Our bodies need all 9 essential amino acids in balanced amounts • Too little or too much will limit our body’s productivity • Eating a complete protein foods, or a variety of incomplete protein foods can helps us get our daily protein needs

  19. Protein Needs • If you eat too much protein, your body will break it down and store it as fat • If you eat too little protein, your body will use its own protein (muscle and organs) therefore weakening your body • EAT ALL FOODS IN MODERATION!!!

  20. Strategies for Low Fat Diets • Bake and steam foods • Eat more poultry and fish • Take skin off of poultry • Use nonfat or low-fat dairy products • Use herbs, spices, and lemon juice to season foods instead of butter and cream • Use margarine and oils instead of butter

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