Nutrients and Energy

1. Nutrients and Energy Chapter 5

2. Nutrients for Wellness • More than 40 different nutrients • Grouped in 6 categories: • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

3. What Nutrients Do for You? • 1 - Gives you energy • Carbs, fats, protein supply energy for daily activities • 2 – build and repair your body • Proteins promote growth, build new body tissue, repair worn out cells • If carbs/fats are in short supply used protein for energy but then they can’t perform their specialized job

4. 3 – keep your body processes going • Vitamins/minerals provide “spark” to keep body’s systems running smoothly • Don’t provide energy or build tissue • Regulates these processes • Water is a nutrient that is essential • Helps digestion, transports nutrients, wastes, regulates body temperature

5. Nutrients work together to promote good health • One nutrient is missing, other nutrients may not be able to do their job • See page 79 for digestion process

7. Getting Enough Nutrients • Body needs different amounts of each nutrients • Need large amounts of carbs, proteins, fats, and water • Smaller amounts of vitamins and minerals • How much you need depends: • Age, size, gender, activity level

8. Digestion • Mouth – saliva breaks down food, chewing even more so • Esophagus – carries food to stomach, wavelike movements • Stomach –gastric juices further break down food, food is thick liquid called chyme

9. Small intestine –fully breaks down food, nutrients absorbed into bloodstream through lining • Liver – nutrients transported in bloodstream to cells throughout body • Large intestine – (colon) waste mater, fiber, moves out of body, water, potassium and sodium is removed from waste

10. Nutrient Advice • RDA – recommended dietary allowances • Daily amount of a nutrient that will meet needs of nearly all healthy people of a specific age/gender • Upper level reference is the maximum amount that probably won’t be harmful

11. Dietary reference intakes • Used by health professionals • Upper level and RDA • Daily values – daily nutrient amounts used in food labeling • Don’t take into account age/gender

12. Getting Too Few Nutrients • Nutrient deficiency • Shortage of a nutrient • Result in poor health • Lack of energy

13. Malnutrition • Serious health problems caused by a continuing lack of nutrients • Or the poor absorption or use of nutrients • Result of food shortage/poverty • Or poor eating habits

14. Getting Too Many Nutrients • Eating too much fat can lead to heart disease or other health problems • Excess amounts of certain vitamins/minerals can seriously harm your body • Vitamin A can damage your liver

15. Energy & Calories • Calories • Units to measure energy • Calories aren’t nutrients • Measure energy from carbs, fats, proteins

16. Carbs/proteins = 4 calories per gram • Fats = 9 calories per gram • 45 – 65% of calories should be from carbs • 20 – 35% from fats • 10 – 35% from proteins

17. Energy for Body Processes • BMR- basal metabolic rate • Amount of energy used for body functions • Human body uses 1200 calories or more a day for basic living processes • Some have more energy for metabolism than others

18. Metabolism affected by age, gender, physical activity

19. Energy for Physical Activity • Any activity used energy or burns calories • Longer and more intense workout more calories are used

20. More About Nutrients • Study of food and its nutrients is a relatively new science • Still a lot to learn • People learning how nutrients promote wellness, enhance performance, and prevent certain health problems

21. Summary • Nutrients work together to give you energy, build and repair your body, and keep your body processes running smoothly • Your body needs enough of each nutrient to keep you healthy and help you grow

22. Carbohydrates, fats, and proteins provide the energy needed for body processes and physical activity. • Scientists are still learning about the many health benefits provided by nutrients.