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Nutrients

Nutrients. Complete Protein . Contains ALL amino acids needed by the body. Complete Protein Functions. Build and repair cells Make enzymes, hormones, antibodies Help transport iron and oxygen Provide energy (12% of daily calories). Incomplete Protein.

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Nutrients

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  1. Nutrients

  2. Complete Protein • Contains ALL amino acids needed by the body

  3. Complete Protein Functions • Build and repair cells • Make enzymes, hormones, antibodies • Help transport iron and oxygen • Provide energy (12% of daily calories)

  4. Incomplete Protein • Contains some of the amino acids needed by the body; needs to be eaten in combinations to make a complete protein

  5. Starch – Complex Carbohydrate • Carb that needs to be broken down (into glucose) for the body to use

  6. Complex Carb Functions • Main source of energy (50% of daily calories) • Spare proteins to do its jobs

  7. Sugar – Simple Carbohydrate • Does not need to be broken down for the body to use • Quick energy boost followed by energy low (10% daily calories) • Natural and refined

  8. Fiber • Tough walls of plants • Found only in PLANT foods • NOT digested but broken down

  9. Fiber • Add bulk to promote good digestion • Help eliminate waste and soften stools • Prevent constipation • Tone digestive tract • Makes you feel full

  10. Saturated Fat • Solid fat at room temp • Mainly from animal foods

  11. Saturated Fat • Hold in body heat • Shock absorber • Carries vitamins A,D,E,K • Formation of body cells • 10% of daily calories

  12. Unsaturated Fat • Liquid at room temp • From plant resources • Jobs same as saturated but don’t carry cholesterol

  13. Cholesterol • White, waxy fat made by the body and part of every cell • Only in ANIMAL foods • Body does not need extra because body makes enough • Extra causes clogged arteries and high blood pressure • Needed to make sex hormones and bile acids

  14. Water • Liquid part of 75% of body • Need to consume 2-3 qts/day

  15. Water • Part of every cell • Aid in chemical reactions • Transport nutrients and wastes • Lubricate surfaces • Regulate body temps

  16. IRON • Mineral • Helps make hemoglobin to carry oxygen throughout body • Absorbed better when taken with vit C

  17. CALCIUM • Mineral in largest quantity in body • Transmits nerve impulses • Helps muscles contract • Build bones • Aids blood clotting

  18. VITAMIN A • Fat-soluble vitamin stored in body fat • Keep skin and hair healthy • Keep eye, lung, intestine moist • Prevent night blindness • Help bones develop

  19. VITAMIN D • Fat-soluble vitamin stored in body fat • Known as the sunshine vitamin because is made in skin after 20 minutes of intense sunshine • Controls level of calcium in bloodstream

  20. VITAMIN C • Water-soluble vitamin; NOT stored in body so needed daily

  21. VITAMIN C • Strengthens cell walls • Helps immune system • Guards cells from “bad” cells

  22. ANTIOXIDANTS • Substances or nutrients that prevent damage to our body • Guards cells from “bad” cells • Helps prevent cancer, heart disease, stroke, diabetes, macular degeneration • Eat a variety of different colored fruits and veggies, especially purple, red, and dark green • Eat whole grains especially oatmeal and flax • Drink tea

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