Giving Your Body What it Needs

Everything we eat contains nutrients.The body uses nutrients in many ways:

As an energy sourceTo heal, build, and repair tissueTo sustain growthTo help transport oxygen to cellsTo regulate body functions

There are 6 different types of nutrients.

1. Carbohydrates

Starches & sugars found in foods, which provide your body’s main source of energy.

45-65% daily calories should come from carbohydrates

1g = 4 calories

Role of Carbohydrates:Body breaks them

down to simplest form, glucose. Glucose is the main fuel for the body’s tissues

Glucose can be stored in the body’s tissue & used later.

Simple Carbohydrates

Sugars that provide quick energyFructose (found in

fruits)Lactose (found in milk)Naturally occur in

honey & maple syrupAdded to cold cereals,

bread, bakery products

Complex Carbohydrates

Long chains of sugars linked togetherTake longer to break

down = longer source of energy

Found in breads, pastas, beans, & root vegetables (potatoes)

Fiber

Tough, complex carbohydrate that the body cannot digest

Moves waste through the digestive system

Helps you to feel fullReduce risk of cancer,

heart disease & Type 2 Diabetes

Need 20-35 grams/day

2. Protein

Nutrients the body uses to build & maintain its cells & tissues

10-15% daily calories should come from protein

1g = 4 calories

Amino Acids

Amino acids are the building blocks that make up proteins 9 are considered essential

—your body cannot produce them & must get them from food

11 are considered nonessential because the body can produce them

Complete Proteins contain all of the 9 essential amino acids Found in animal sources

(meat, eggs, dairy) and from soy

Incomplete Proteins are missing 1 or more essential amino acids Plant sources (grains,

nuts, seeds, legumes) are usually missing 1 amino acid

Role of Proteins

Basic building materials of all body cellsProtein helps body growMaintains muscles, ligaments, tendonsCarries oxygen (Hemoglobin in red blood

cells)Can be used as an energy source, but

doesn’t provide it quickly or easilyAct as hormones to regulate body systems

3. Fats

Source of stored energyHelps body store & use

vitaminsMaintain body heat Important for brain

development, blood clotting, & controlling inflammation

Maintain healthy skin & hair

Transports Fat-soluble vitamins through blood

1 g fat = 9 calories< 30% calories should

come from fatsCalories body does not

used is stored as body fat.

Too much can lead to unhealthy weight gain &

obesity High Cholesterol & heart

disease Type 2 Diabetes

Unsaturated Fats

“Good” fatty acidsFound in seafood,

vegetable oils, nuts & seeds

Eating in moderate amounts can lower your risk of heart disease

Saturated Fats

Found in animal sources such as meat & dairy

Usually solid @ room temp.

Also found in palm, coconut & palm kernel oils

Too much causes liver to produce cholesterol

Increases risk of heart disease

Trans Fats

Formed by process of hydrogenation—causing vegetable oil to harden & increases saturated fat content

Found in stick margarine, snack food, baked goods

Raises total cholesterol level

Cholesterol

Waxy, fat-like substance

Used to create cell walls, hormones & vitamin D

Too much builds up on insides of arteries

This raises risk of heart disease

4. Vitamins

Compounds found in food that help regulate body processes

Help the body use carbohydrates, fats & proteins

Vitamins…

Fat-Soluble VitaminsVitamins A, D, E, KStored in body fat for

later useCan be harmful if taken

in large doses

Water-Soluble VitaminsVitamins B complex, C

& Folic AcidDissolve in water &

pass easily into bloodstream

Unused amounts removed by kidneys

5. Minerals

Elements found in food that are used by the body

Regulate chemical reactions in the body

Build tissue

Macro-NutrientsCalciumPhosphorusPotassiumSodiumMagnesium

Micro-NutrientsCopper IronZinc

6. Water

Essential for all body processes

Moves food through digestive system

Digestion of carbohydrates & proteins

Aids in chemical reactions of the body

Transports nutrients

Removes wasteStores & releases

heatCools body through

perspiration (sweating)

Cushions eyes, brain & spinal cord

Lubricates joints