Nutrients

  1. Giving Your body what it needs
  2. Roles of nutrients
  3. Energy source
  4. To heal, and build and repair tissue
  5. To sustain growth
  6. To help transport oxygen to cells
  7. To regulate body function
  8. Nutrients that Provide energy
  9. Energy in food comes from 3 sources
  10. Carbohydrates (4 calories)
  11. Fats (9 calories)
  12. Proteins (4 calories)
  13. Carbohydrates
  14. Are starches and sugars found in foods, which provide your body’s main source of energy
  15. Experts recommend getting 45% to 65% of your daily calories form carbohydrates
  16. Types of Carbohydrates
  17. Simple
  18. Are sugars
  19. Which occur naturally in fruits, dairy products, honey and maple syrup
  20. Complex
  21. Starches
  22. Are long chains of sugars linked together
  23. Common sources include grains, grain products, bean, some vegetables
  24. Fiber
  25. A tough complex carbohydrate that the body cannot digest
  26. Helps with digestion
  27. Can reduce the risk of cancer, heart disease and type 2 diabetes.
  28. Should eat 20 to 35 grams a day of fiber
  29. Good sources
  30. Grains, nuts, seeds, and legumes
  31. Role of Carbohydrates
  32. Your body turns carbs into simple sugar, also known as glucose, which is used and stored as energy
  33. Proteins
  34. Are nutrients the body uses to build and maintain its cells and tissues.
  35. They are made up of amino acids
  36. Types of Proteins
  37. Incomplete Proteins
  38. The body uses about 20 amino acids that are found in food
  39. You produce all but 9 of the amino acids needed
  40. These are called essential amino acids
  41. Complete Proteins
  42. Usually from animal sources
  43. Contain all essential amino acids
  44. Role of Proteins
  45. Proteins are the basic building material of all your body cells
  46. The Protein hemoglobin in your red blood cells carries oxygen to all your body cells
  47. Proteins may also function as hormones
  48. Teens boys ages 14 to 18 should consume about 52 grams
  49. Teen girls ages 14 to 18 need 46 grams a day
  50. Fats
  51. 2 Types of Fats
  52. Unsaturated
  53. Ex: vegetable oils, nuts and seeds
  54. Eating unsaturated fats in moderate amount may lower your risk of heart disease
  55. Saturated
  56. Found mostly in animals based foods such as meat and many dairy products
  57. Causes heart disease
  58. Trans Fats
  59. Formed by a process called hydrogenation, which causes vegetable oil to harden which makes the fat more saturated
  60. Ex: sticks of margarine, packaged baked goods, cookies and crackers
  61. They can raise your blood cholesterol level
  62. Trans fats now should be listed on food labels
  63. Roles of Fats
  64. Fats provide energy
  65. Important in brain development, blood clotting and controlling inflammation
  66. Maintain skin and hair
  67. Help absorb vitamins in the body
  68. Calories not used are stored as fats
  69. Too much fat increases cholesterol, a waxy fatlike substance in your blood
  70. Other Types of Nutrients
  71. Vitamins
  72. Are compounds found in food that help regulate many body processes
  73. Water soluable vitamin C, folic acid, B vitamins they do not store in the body
  74. Fat soluble vitamins A, D, E, and K
  75. Minerals
  76. Elements found in food that are used by the body
  77. Must get them from food
  78. Calcium helps prevent osteoporosis a condition in which the bones become fragile and break easily
  79. Water
  80. Functions
  81. Moving food through the digestive system
  82. Digesting carbs and protein and aiding other chemical reaction in the body
  83. Transporting nutrients and removing wastes
  84. Storing and releasing heat
  85. Cooling the body through perspiration
  86. Cushioning the eyes, brain, and spinal cord
  87. Lubricating the joints
  88. Girls need about 9 cups
  89. Boys need about 13 cups