Simple Understanding of Nutrition (Senior Health Class)

1. Simple Understanding of Nutrition(Senior Health Class) By: Amy Allen

2. Six basic nutrients? • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water

3. ENERGY NUTRIENTS Carbohydrates (4 calories per gram) Fats (9 calories) Proteins (4 calories)

4. Carbohydrates • Primary energy source • 55-65% of caloric intake • Make half your grains whole!

5. CARBOHYDRATES Grains, rice and cereals are good sources of whole grain foods

6. Types of Carbohydrates • Simple sugars are monosaccharide's • fructose, glucose, galactose • Candy, fruits, soda, honey Disaccharides: • sucrose, maltose, and lactose. Complex carbohydrates: polysaccharides • rice, cereals, vegetables, starches, and flour. What Are whole grains?

7. Functions of PROTEIN • Supports growth, maintenance, and repairs our bodies • Assists in building antibodies, and enzymes • Maintains electrolytes and acid/balance • Provides energy • Made up of amino acids • If food contains all amino acids it’s a complete protein EGGS/SOY

8. EGGS ARE A COMPLETE PROTEIN

9. Proteins continued • 10-20% of diet • Egg whites are the most digestible protein • Average person need .8 g of protein per kg of body weight

10. Dr. Says: High protein diets are unnecessary and can be dangerous. NOATKINS!

11. FATS Also known as lipids Provide insulation Assist in transportation of vitamins

12. Types of Fats Saturated • stimulate deposit of cholesterol on artery walls • increase blood cholesterol  • cheese, beef, milk (and other animal products), • (partially hydrogenated oils=trans fat) • Trans fat are the worse fat • Unsaturated fats are much healthier • nuts, seeds, and plant oils (canola, vegetable, olive). Unsaturated

13. Cholesterol Only found in animal products Food can have saturated fat with no cholesterol (coconut oil) LDL=low density lipoprotein HDL=High density lipoprotein Smoking increase LDL’s Exercising increases HDL’s

14. FAT SOLUBLE VITAMINS A D E K

15. Vitamin A Function: Bone remodeling Making bones larger DR SAY’s: Carrots are an excellent source of Vitamin A

16. VITAMIN A Orange/dark green vegetables fortified milk and liver are good sources

17. VITAMIN D Function Bone density Sources Milk Shrimp Salmon

18. VITAMIN D Daily exposure to the sun is a good source of Vitamin D

19. Vitamin E Function Acts as an antioxidant Helps prevent cancer Sources Plant and veggie oils Grains Nuts

20. VITAMIN K Function Helps blood clotting Sources Green leafy vegetables Spinach Lettuce

21. Water Soluble Vitamins C B

22. Vitamin C Function: acts as immunity builds collagen antioxidant Source: fruits (citrus) dark green veggies

23. B Vitamins • Functions • 8 B Vitamins assist in energy metabolism • Assist enzymes with chemical reactions • Sources include grains, dried beans, and peas

24. Minerals • Can’t be destroyed • Trace minerals are found in body • Iron, manganese, copper, iodine • Major minerals (ones we need lots of) • Calcium Phosphorous Minerals assist other organs and tissues

25. Water Cleans, cools, and lubricates. Helps in transporting blood, lymph and urine.

26. THE END