Basic Nutrients

1. Basic Nutrients Lesson 1

2. What is nutrition? • Nutrition-thesum of the processes by which humans, animals, and plants consume and use food. • Nutrient-a substance in food that helps with body processes • There are 6 categories of nutrients

3. Water • The most important of all nutrients • Body depends on water to carry out all of its normal functions. • Makes up 55%-60% of body weight in females, and 65%-75% in males

4. Functions of Water • Carries nutrients to all parts of the body & helps remove wastes • Acts as a lubricant in body and joints • Provides a protective layer during pregnancy • Released, usually by sweating, to prevent the body temperature from rising too high • Necessary for normal kidney function

5. Sources of water Meat = ½ water Bread = 1/3 water Lettuce = 95% water Green Beans = 89% water Fruits = 80% water Vegetables = 80%water Milk = 87% water *recommended eight 8-ounce glasses a day

6. 3 Sources of Energy • Protein • Carbohydrates • Fats Calorie = Calorie is a unit of measurement for energy. One calorie is formally defined as the amount of energy required to raise one cubic centimeter of water by one degree Centigrade.

7. Protein • *Essential nutrient • *Every cell in the body contains protein (from which all body material is built) • *Made up of amino acids • *Body needs 20 amino acids to function properly • *Body makes 11 and 9 must be taken in through diet(essential amino acids))

8. Functions of Protein • Form new tissue • Repair injured body tissue • Regulate acids and bases • Transport oxygen and nutrients in the blood • Necessary for blood clotting • Necessary for making antibodies which help fight infections • Provides 4 calories per gram.

9. Sources of Protein Complete Protein Incomplete Protein (All of essential amino acids are referred to as complete proteins) ☺Meat ☺Eggs ☺Fish ☺Poultry ☺Dairy Products ☺Soybeans (Other foods contain most, but not all essential amino acids; these are referred to as incomplete proteins) ☺Rice ☺Wheat ☺Legumes (anything in a pod) ☺Nuts

10. Recommended amounts of Protein Adult = 12-15% caloric intake (60 grams) *The body cannot store protein, therefore it must be consumed on a daily basis. Excess protein is either turned into fat for energy storage or burned for energy needs *Americans consume more protein than RDA because of all the meat we eat *Eat less meat. It is not necessary to eat meat every day. Meat is also a major source of excess fat-a risk factor for heart disease, cancer, and stroke *Eat more whole grain foods. These are good sources of protein, and they contain complex carbohydrates (starch and fiber), and minimal fat.

11. Carbohydrates (Sugar, Starch, Fiber) • The body’s main source of energy (glucose) can be divided into two main categories: simple carbs and complex carbs

12. Carbohydrates Simple Carbs Complex Carbs • Enters bloodstream rapidly and provides quick energy • Sugars both natural and processed (always end in ‘ose’): • Glucose: body’s main source of fuel (energy) • Fructose: sugars from fruit and honey • Sucrose: table sugar (empty calories) • Lactose: sugar from milk • Glycogen-stored glucose ( in liver and muscles) • Body needs extra for energy • Starch- found in veggies and whole grains • Main source of energy • Fiber: • Soluble • Insoluble

13. Insoluble Fiber • They are indigestible (i.e. plant substances which are difficult for humans to digest) • Complex carbs that have no energy value, but provide roughage or bulk necessary to maintain a healthy and regular digestive tract (prevents constipation, greater feeling of satiety) • Good sources: fruits, veggies, and some grains

14. Soluble Fiber • Fibers are digestible and may play a role in decreasing cholesterol levels in the blood by binding to it and excreting it through the feces. • Foods high in soluble fiber include certain brans, legumes, barley, etc.

15. Insoluble Vs Soluble Fiber • Insoluble fiber • Prevents constipation • Binds with water to help clean out the intestines • Soluble fiber • Helps reduce cholesterol and prevent heart disease

16. Recommended Amounts • 55%-65% of daily calorie intake • Eating a diet high in complex carbs can actually help you lose weight • Contain the same # of calories per gram (4) as proteins, yet contain less fat.

17. Dr. Oz on Poop Poop

18. Fats • Most concentrated source of energy • Provides 9 calories per gram of fat • Performs some very important body functions • Choose sensibly

19. Functions of Fat: • Major fuel for muscles • Helps maintain body temp • Support vital organs (protects from injury) • Regulates the use of cholesterol • Transport fat soluble vitamins through the body to the digestive system • Provides concentrated source of energy

20. Types of Fat • Saturated • Unsaturated • Trans Fatty Acids • Dietary cholesterol

22. Saturated Fats • Foods high in saturated fats tend to raise blood cholesterol • Foods include: cheese, whole milk, cream, butter, regular ice cream, fatty fresh and processed meats, the skin of chicken, palm oil, coconut oil etc BAD FATS!!!

23. Cholesterol • Cholesterol-a fat-like substance made by the body and found in certain foods • If found in foods, it’s called dietary cholesterol • Found in foods of animal origin • Blood cholesterol is a combination of dietary cholesterol and cholesterol produced by the body • Can be lowered by eating fewer saturated fats

24. Unsaturated Fats • Do not raise blood cholesterol • Found in veggie oils, most nuts, olives, avocados, fatty fish (salmon) • Mostly found in plant sources. • Include monounsaturated andpolyunsaturated fats Good Fats!!!

25. Trans Fatty Acids • Raise blood cholesterol • Foods: partially hydrogenated vegetable oils, (margarines and shortenings. • Hydrogenation-taking a liquid oil and processing it into a solid fat. • Commercially fried foods and some bakery foods Very Bad Fats!!!!

26. Vitamins • Essential non-caloric nutrients • Found in plants and animals • Required amounts are very small • Provide no energy to the body directly • Help unleash energy stored in carbs, proteins, and fats • Two groups: • Fat soluble • Water Soluble

27. Vitamins Fat soluble Water Soluble • Vit A, D, E, K • Stored in body so not necessary to consume daily • Can reach a toxic level • Not stored in body and can be taken on a daily basis • Vit B1, B2, B3, B6, B12, Folate, Biotin, Pantothenic Acid, C

28. Functions of vitamins • Assist in processing of other nutrients • Assist in formation of blood cells • Assist in formation of hormones • Assist enzymes in carrying out their various function • Found in natural foods • More processed less vitamins

29. Sources of vitamins • All natural and fresh foods that we eat (fruits, veggies, meats, dairy products) Recommended Amounts • 1/8 teaspoon • Deficiency in the various vitamins can lead to: lack of tooth, muscle and bone growth; lack of energy, loss of appetite, poor complexion, decreased vision or blindness.

30. Minerals • Are inorganic substances which perform many different functions throughout the body. • Although only required in very small amounts, they are vital for life. • Nutrient that regulates many chemical reactions in the body Major minerals: • Calcium • Iron

31. Calcium • Major for strong bones and teeth. • Major source milk (should drink Low-fat) • Other sources: natural cheeses, soy-based w/added calcium, tofu if made w/calcium sulfate, and dark green leafy veggies. Lack of Calcium results in osteoporosis: crippling disease with loss of bone density. More prevalent in women.

32. Iron Part of hemoglobin, the oxygen carrying red blood cell. A deficiency often leads to anemia. Symptoms of anemia: • weakness, pale skin, headaches, and tiredness

33. Sources of Iron • Shell fish (shrimp, clams, mussels) • Lean meats • Turkey dark meat • Sardines • Spinach • Cooked dry beans • Enriched whole grain bread

34. Mini-review • Answer the following questions and give them to the teacher to be graded. • Name the 2 categoriesof protein. • How many amino acids are essential? • Name three sources that are considered complete proteins. • Which type of carbohydrate enters the blood stream rapidly and provides quick energy? • What is the main purpose of insoluble fiber and how does it get accomplished? • Where do unsaturated fats come from? • What is the processed called that makes vegetable oils into solid fats? • What are the two categories of vitamins?