6 Nutrients

NUTRITION

Our Body is Like a Car

Cars

What's the purpose of a car? What does the car need to move? Are there different types of fuel? What is the motor of the car? Do cars come in all shapes and sizes? Are cars different colors? Do cars ever break down?

Body’s

What's the purpose of a body? What does the body need to move? Are there different types of fuel? What is the motor of the body? Do bodies come in all shapes and sizes? Are bodies different colors? Do bodies ever break down?

Fuel

Grains

Low Grade Grains: Croissant, donuts

Medium Grade Grains: White bread, white rice

High Grade Grains: Whole wheat bread, whole grain, brown rice

There is no such thing as a bad food!!!

6 Basic Nutrients to high grade fuel Carbohydrates Water Minerals Protein Fat Vitamins

1. Carbohydrates

What are carbohydrates?The body’s main source of

ENERGY

How much do we need?

50-60% of our daily intake should come from carbohydrates

Carbohydrates

Like gasoline for a car: Our brain and nerves use glucose as fuel,

glucose comes from carbohydrates

2 Types of Carbohydrates

Simple Carbohydrates

Function: Provide quick energy

Complex Carbohydrates

Function: Provide long-term energy

Simple Carbohydrates

Function: provide quick energy Break down quickly Lack other nutrients and fiber

Complex Carbohydrates

Function: Provide lasting energy

Breaks down slowly

Fiber

What is it? A complex carbohydrate that is not digested by

the body Functions

Acts like a scrub brush as it

passes through the intestines Helps eliminate solid waste

2. Fats

What are fats?

• The body’s main form of stored energy

Functions of Fat Insulate the body Cushions & protects organs Transports vitamins Adds flavor to foods

Fats aren’t all bad!

Fats keep our skin soft! deliver fat-soluble vitamins! Great source of energizing fuel!

Healthy Fats Vs. Unhealthy Fats

Unsaturated: Plant and fish

sources Liquid at room

temperature Fish Vegetable oils Nuts

Saturated: Animal sources Solid at room temperature

Butter Beef Fat Cheese Milk Ice cream Mayonnaise Creamy salad dressing

Healthy Fats Less Healthy Fats

Time Out: Trans Fats

Trans fats are made by a chemical process called partial hydrogenation.

Largely artificial fats. A small amount of trans fats occur naturally in meat and

dairy products.

Liquid vegetable oil (an otherwise healthy monounsaturated fat) is packed with hydrogen atoms and converted into a solid fat. This made what seemed an ideal fat for the food industry to work with because of its high melting point, its creamy, smooth texture and its reusability in deep-fat frying.

How much fat do we need?

About 30% of our daily intake should come from fats

Fat is an important nutrient!

We just need to be careful with the types of fats we eat.

3. Protein

What are proteins?The worker molecules

inside all cells

Function of proteins Support the growth of the

body Build and repair muscles

& tissues Provide energy as a last

resort

How much protein do we need?

Only 10-15% of our daily intake should come from protein

Most Americans consume too much protein

What are proteins made of?

Amino Acids The building blocks

of protein

9 Essential Amino Acids = the amino acids that the body can NOT make

*It’s essential that our diet provides these

2 Types of Proteins

Incomplete Proteins

These come from foods that are missing 1 or more of the 9 essential amino acids

Complete Proteins

These foods do contain the 9 essential amino acids

Incomplete Proteins

Complete Proteins

4. Vitamins

What are vitamins?

Critical nutrients needed in very small

amounts in our diet

Functions Regulate body

functions

2 Classifications of Vitamins

Water-Soluble

Absorbed directly into the blood stream

Body does NOT store them Need to eat these

vitamins frequently

Fat-Soluble

NOT directly absorbed into the bloodstream

Stored in the liver and fatty tissues Need to eat every

couple of weeksSoluble = able to dissolve

Water Soluble B Vitamins- essential for

healing body, and helps body get energy enriched grains, pork and fruits

and vegetables

Water Soluble Vitamin C- Essential for the

formation of collagen; needed for absorption of iron, some proteins and folic acid; aids in metabolism of amino acids and calcium; stops internal bleeding; maintains hard bones and teeth; promotes stamina; holds body cells together prevents infections, colds, fatigue and stress; reduces allergies; heals wounds and burns.

Citrus fruits, berries, green and leafy vegetable, tomatoes, cauliflower, potatoes, sweet potatoes

Fat Soluble

Vitamin- A Promotes skeletal growth, normal tooth structure, healthy mucous membranes, healthy skin, eyes and hair; essential for night vision.

 NATURAL SOURCES: Fish liver oils, liver, carrots, green and yellow vegetables, dairy products.

Fat Soluble

Vitamin D – Promotes bone and tooth development and normal growth; aids utilization of phosphorus and calcium; maintains nervous system and heart action; prevents rickets.

Natural sources: egg yolk, fish oil, the sun

Fat Soluble

Vitamin E – Regulates menstrual cycle; prevents loss of other vitamins; aids blood flow to heart; lowers blood cholesterol and fatty acids; vital to cell health; regulates protein and calcium metabolism. 

NATURAL SOURCES: Green leafy vegetables, nuts, whole grains, eggs.

Vitamin K – necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.

Natural sources: dark green veggies, kiwi

5. Minerals

What are minerals?Natural elements needed in

small amounts

Functions Regulate body processes Help form healthy bones &

muscles

Types of Minerals

Calcium- Builds bones and teeth; aids in proper function of muscles, heart, nerves, and iron utilization; helps blood coagulation; regulates the passage of nutrients in and out of cells; relieves pain and cramps; eases insomnia. dairy, green veggies

Minerals

Phosphorus- healthy gums and teeth, growth of cells dairy, meat

Minerals

Sodium- water regulation, stabilizing irregular heartbeats, vital for nerve stimulation Salt

Minerals

Chlorine- helps digestion, creates limberness in the body Table salt

Iron- Present in all cells; one of the constituents of hemoglobin which carries oxygen to the tissues by blood circulation meat, green veggies

Minerals

Magnesium- forms hard tooth enamel and fights tooth decay; aids in converting blood sugar into energy; helps regulate body temperature; aids nerve function and bone growth; promotes absorption and metabolism of other minerals; prevents calcium deposits in the bladder, heart attacks, depression, polio.  NATURAL

RESOURCES: Nuts, figs, seeds, dark-green vegetables, wheat bran, avocados, bananas.

Minerals

Iodine- Aids thyroid gland and prevents goiter; helps burn fat; converts carotene into Vitamin A; aids absorption of carbohydrates from small intestine; promotes growth; regulates energy production; maintains hair, nails skin and teeth.  NATURAL

SOURCES: Kelp, seafood, vegetables.

Minerals Contribute to to many functions in the body

Function Minerals

Ion Balance in the Cells Sodium, potassium, chloride

Cell Metabolism Calcium, phosphorus, magnesium

Bone Health Calcium, phosphorus, fluoride, magnesium

Growth and Development Calcium, phosphorus, zinc

Blood Formation and Clotting Iron, copper, calcium

Nerve Implusles Sodium, potassium, chloride, calcium

Antioxidant defenses Selenium, zinc, copper, magnesium

6. Water

What is water?The body’s most

indispensable nutrient

Functions Carries nutrients to all

parts of the body Helps the body get rid of

waste Lubricates and

cushions joints Regulates body

temperature

Drink 8 glasses of water daily!

Dehydration

Loss of water from body tissues

We lose 2-3 quarts a day (8-12 cups)

When exercising drink ½ cup every 10-15 minutes

What will good nutrition do for YOU? Give you energy Keep you healthy Help you grow