LHS

Nutrition for Health

What are nutrients?

• Chemical substances in food that helps maintain the body

• Some supply energy while others repair and build tissue

• You need over 50 for good health

• No food provides all the nutrients needed for the body

6 Nutrients

• Protein

• Carbohydrates

• Vitamins

• Minerals

• Fats

• Water

Carbohydrates

• Comes from:– Sugars - simple– Starches - complex– Fiber

• Sources – Vegetables– Legumes (peas, beans)– Pasta– Seeds– Nuts– Fruit

Carbohydrates and What they do for us

Primary source for the body’s energy

• Helps digest fat

• Used for growth and maintenance

• Rich in fiber; helps prevent cancer and intestinal problems

How much is needed daily

• 55-65% of your calories should come from carbohydrates (mainly complex)

• Too many carbs makes one fat

Protein

• Animal (complete protein) = meat, fish, poultry, milk and milk products, eggs

• Plant (incomplete protein) = dried beans, peas, legumes (nuts)

• Incomplete proteins need to be combined to make a complete protein (beans and rice) (peanuts and bread)

Proteins are made from amino acids which are found completely in animal sources or

in combination with incomplete sources

Protein and What it does for us

• Protein is found in EVERY cell

• Provides amino acids which are essential for growth, maintenance and repair of tissue

• Regulates body processes (fluid balance)

• Can be used for energy if carbohydrates and fat are not available

Amount of Protein needed

• 10-15% of caloric intake per day

• Not enough Protein = Kwashiorkor

Fat (Lipids)

• Visible sources (40%)– Butter/margarine– Salad dressings– Oils and shortening

• Invisible sources– Eggs– Cream– Baked products– Avocados

Fats andWhat they do for us

• Provide energy

• Carry fat soluble vitamins

• Needed for healthy skin

• Provides protection to organs

• Helps to regulate body temperature

Amount of Fat needed

• No more than 30% of daily calories

Vitamins

• Fat-soluble sources– Liver, eggs, dark green leafy and bright veg.,

squash, cantaloupe, sun, milk

• Water-soluble sources– Fruits, breads, meat,

Fat-soluble vitamins

• A, D, E, & K stored in fat in the body

• A -- for vision

• D -- comes from sun needed for bones

• E -- found in fatty food is an antioxidant

• K -- needed for clotting blood

Water-soluble vitamins

• B -- found in bread and pasta vegetables

• Lots of B vitamins (riboflavin, niacin, thiamin, B6, B 12) -- needed for digestion and absorption of all nutrients

• C -- found in citrus foods, strawberries, peppers, etc.; helps clot blood; antioxidant!

• Excess is carried out of the body

• Too little looks like this

Vitamins can only come from a well rounded diet

Beriberi lack of vitamin B

Pellagra lack of B Rickets lack of D

Vitamins can only come from a well rounded diet (cont.)

Scurvy lack of vitamin C

Night blindness lack of vitamin A

Minerals4% of our body weight

Our body can not manufacture these

• Calcium

• Iodine

• Sodium

• Chlorine

• Potassium

Calcium found in milk and milk products

• Needed for bones and teeth

• Clots blood

• Too little calcium:

Normal bone----------osteoporosis

Iodine and sodium found in table salt

• Needed for thyroid regulation and of electrolytes

• Too little iodine or too much causes goiter

Water

• Must have water to function

• Most essential nutrient

• 75% body weight is water

• We can live 1 month without food

but we can only live a few days without water

Water (cont.)

• Sources = all the food groups– Fruit, vegetables, milk = 75%

– Meat and poultry = 50%

– Grains 5-35%

– Water = 100%

Water and What it does for our body

• Aids in digestion

• Chemical reactions within our body rely on water

• Lubricates joints and cells

• Regulates body temperature

How much we need a day

• We use about 10 cups of water a day

• Require 8 glasses of fluid per day to supply enough for most people. Some need more.