The Nutrients You NeedThe Nutrients You Need

Chapter 2Chapter 2

The Six Main NutrientsThe Six Main Nutrients

CarbohydratesCarbohydrates FatsFats ProteinsProteins VitaminsVitamins MineralsMinerals WaterWater

CarbohydratesCarbohydrates

The body’s main source of energy.The body’s main source of energy.

You may know them as STARCHES and You may know them as STARCHES and SUGARSSUGARS

If you don’t eat enough carbs, the body will If you don’t eat enough carbs, the body will use other energy-producing nutrients for use other energy-producing nutrients for energy. Which causes those nutrients from energy. Which causes those nutrients from doing their specialized jobs.doing their specialized jobs.

Depending on their source, Depending on their source, carbs fall into one of two carbs fall into one of two

categories…categories…

Complex and SimpleComplex and Simple

Complex CarbohydratesComplex CarbohydratesStarches and Dietary FiberStarches and Dietary Fiber

StarchesStarches

Foods high in starch are usually Foods high in starch are usually good sources of proteins, good sources of proteins, vitamins, minerals, and dietary vitamins, minerals, and dietary fiber.fiber.

Dietary FiberDietary Fiber

Insoluble FiberInsoluble Fiber

Does not dissolve in Does not dissolve in water, it absorbs water, it absorbs water.water.

Promotes regular Promotes regular bowel movementsbowel movements

Prevents constipationPrevents constipation Sources: Fruit and Sources: Fruit and

Vegetable Skins, Vegetable Skins, Whole-wheat, wheat Whole-wheat, wheat bran products.bran products.

Soluble FiberSoluble Fiber

Dissolves in WaterDissolves in Water May reduce blood May reduce blood

cholesterol levelcholesterol level Sources: Fruits, Sources: Fruits,

Vegetables, Dry Vegetables, Dry Beans, Peas, Lentils, Beans, Peas, Lentils, and Oat Products.and Oat Products.

Simple CarbohydratesSimple Carbohydrates

Simple Carbs, or sugars are known as:Simple Carbs, or sugars are known as:

FRUCTOSE - found in fruitsFRUCTOSE - found in fruits

MALTOSE - found in grain productsMALTOSE - found in grain products

LACTOSE - found in dairy products.LACTOSE - found in dairy products.

ProteinsProteins

Proteins are used mainly to help the Proteins are used mainly to help the body grow and repair worn-out or body grow and repair worn-out or damaged parts.damaged parts.

Your hair, eyes, skin, muscles and Your hair, eyes, skin, muscles and bones are made of proteins. By eating bones are made of proteins. By eating protein, you keep them in good protein, you keep them in good condition.condition.

Proteins are made of chains of chemical Proteins are made of chains of chemical building blocks called amino acidsbuilding blocks called amino acids

ProteinsProteins Complete ProteinsComplete Proteins

Proteins that supply Proteins that supply all nine essential all nine essential amino acids.amino acids.

Such as: Meat, Such as: Meat, Poultry, Fish, Eggs, Poultry, Fish, Eggs, Dairy Products, and Dairy Products, and Soy Products.Soy Products.

Incomplete Incomplete ProteinsProteins

Are proteins that are Are proteins that are lacking one or lacking one or more essential more essential amino acid.amino acid.

FatsFats

Fat is found mainly in vegetable oilsFat is found mainly in vegetable oils Fats promote healthy skin, normal Fats promote healthy skin, normal

cell growth and carry vitamins, A, D, cell growth and carry vitamins, A, D, E, and K to wherever they are E, and K to wherever they are needed. needed.

Provide a reserve supply of Provide a reserve supply of energyenergy.. Act as cushion to protect your heart, Act as cushion to protect your heart,

liver and other vital organs.liver and other vital organs. Add flavor to foodAdd flavor to food

So what’s wrong with fat?So what’s wrong with fat?

Americans eat way too much!Americans eat way too much!

Too much increases the risk of illness Too much increases the risk of illness such as such as heart diseaseheart disease and and cancer.cancer.

Fats have twice as many calories per Fats have twice as many calories per gram as carbohydrates or proteins.gram as carbohydrates or proteins.

CholesterolCholesterol

Cholesterol is not fat. Rather it is a Cholesterol is not fat. Rather it is a fat-like substance present in all body fat-like substance present in all body cells that is needed for many cells that is needed for many essential body processes.essential body processes.

Contributes to the digestion of fat Contributes to the digestion of fat and the skin’s production of Vitamin and the skin’s production of Vitamin D.D.

2 Kinds of Lipoproteins2 Kinds of Lipoproteins

LDLLDL““bad cholesterol”bad cholesterol”

If too much LDL If too much LDL cholesterol is cholesterol is circulating, it builds circulating, it builds up and increases up and increases the risk of heart the risk of heart disease or stroke.disease or stroke.

HDLHDL““good cholesterol”good cholesterol”

Picks up excess Picks up excess cholesterol and cholesterol and takes it to liver.takes it to liver.

Saturated fatty acidsSaturated fatty acids

Raise level of LDL cholesterolRaise level of LDL cholesterol

Foods high in saturated fatty acids:Foods high in saturated fatty acids: MeatMeat Poultry skinPoultry skin Whole-milkWhole-milk Dairy productsDairy products

Polyunsaturated fatty acidsPolyunsaturated fatty acids

Lower cholesterol levelsLower cholesterol levels

SourcesSources Vegetable OilsVegetable Oils

Corn OilCorn Oil Soybean OilSoybean Oil

Monounsaturated fatty Monounsaturated fatty acidsacids

Lower LDL cholesterolLower LDL cholesterol Raise HDL cholesterolRaise HDL cholesterol Foods:Foods:

OlivesOlives Olive OilOlive Oil AvocadosAvocados PeanutsPeanuts

Trans FatTrans Fat

Produced when food processors turn Produced when food processors turn liquid fats into solids to lengthen a liquid fats into solids to lengthen a product’s shelf life.product’s shelf life.

Increase cholesterol productionIncrease cholesterol production

VitaminsVitamins

Keep your body’s tissues healthy and Keep your body’s tissues healthy and its many systems working properlyits many systems working properly

Where do we get Vitamins?Where do we get Vitamins?

Fruits and VeggiesFruits and Veggies MilkMilk Whole-grain productsWhole-grain products

VITAMINSVITAMINS

Water SolubleWater Soluble

Dissolve in water and Dissolve in water and pass easily thru pass easily thru bloodstream in the bloodstream in the process of digestionprocess of digestion

Vitamin C and the Vitamin C and the

8 B Vitamins8 B Vitamins

Fat-SolubleFat-Soluble

Absorbed and Absorbed and transported by fat.transported by fat.

Vitamins A, D, E, KVitamins A, D, E, K

MineralsMinerals

Major Minerals-Major Minerals- Needed in large amounts Needed in large amounts

calcium, phosphorus, magnesiumcalcium, phosphorus, magnesium

ElectrolytesElectrolytes- Maintain body’s fluid balance- Maintain body’s fluid balance

potassium, sodium, chloridepotassium, sodium, chloride

Trace Minerals-Trace Minerals- Needed in small amounts Needed in small amounts

iron, copper, zinciron, copper, zinc

WaterWater

50-60% of your body is water!50-60% of your body is water!

Your body uses 2 to 3 quarts of water a Your body uses 2 to 3 quarts of water a day… make sure you replace it!day… make sure you replace it!

Experts say you need at least 8 glass Experts say you need at least 8 glass water a day!water a day!