6 Main Nutrients Proteins Carbohydrates Fats Vitamins Minerals

6 Main Nutrients • • • Proteins Carbohydrates Fats Vitamins Minerals Water

Protein Defined • Chemical substances that are essential for the growth, development, and repair of all body tissue. • Proteins are broken down inside our bodies to amino acids and nucleic acids, which are both essential in forming the specific proteins we need in our body.

Amino Acid • There are twenty-one natural occurring Amino Acids which our bodies need to form proteins • Our bodies can synthesize several of these Amino Acids • There are 9 you must get from your diet, which we call the Essential Amino Acids

Types of Proteins Complete • Contain all 9 Essential Amino Acids • Found in foods of Animal Origin • Beef, Pork, Fish, Poultry, Sea Food, Eggs, Milk, Cheese, etc… Incomplete • Lack one or more of the 9 Essential Amino Acids • Found in foods of Vegetable, Nut and Seed Origin • Legumes, Nuts, Seeds, Bread, Cereal grains, etc…

Vegetarians vs Vegans • Vegetarian is a blanket term used to describe a person who does not consume meat, poultry, fish, or seafood • Vegan is the strictest sub-category of vegetarians. Vegans do not consume any animal products or by-products. Some go as far as not even consuming honey and yeast. Others do not wear any clothing made from animal products. • They can be supplied with the 9 Essential Amino Acids by combining cereal grains (wheat, corn, rice, etc. ) and legumes (beans, peanuts, etc. )

Carbohydrates • Chemical substances that are the main source of energy for the body

Body’s Use of Carbohydrates • The body converts digestible (non-fiber) carbohydrates into glucose in our digestive tract • Glucose enters the bloodstream where insulin helps the glucose enter the body’s cells • Cells break glucose down into ATP, which is the useable energy for actions taking place in the body • Some glucose is stored as Glycogen in the liver and muscles for future use, like fueling a workout • If there is an excess of glucose, the body will store it as Fat Carbohydrates – Glycogen/Glucose – ATP Glucose – Glycogen – Fat

3 Types of Carbohydrates Simple Carbohydrates • Also referred to as Sugars • Break down quickly into glucose • Can cause extreme surges in blood sugar levels, which also increases insulin release (hypoglycemia) • Can elevate appetite and the risk of excess fat storage • Examples: Fruits, Honey, Milk, Sugar Cane, Sugar Beets Complex Carbohydrates • Also referred to as Starch • Slowly broken down into glucose and enter the bloodstream more gradually. • Trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbs that are stored as fat • Examples: Grains, Vegetables Indigestible Carbohydrates • Also referred to as Fiber • Body is unable to breakdown fiber into small enough units for absorption • Examples: Whole Grain, Celery

Good Carb Examples Almonds Apples Arugula Asparagus Avocados Bananas Blueberries Broccoli Brown Rice Cauliflower Celery Eggs Beans Grapes Hummus Oranges Quinoa Feta Spinach Salad Romaine Lettuce Shrimp Strawberries Sunflower Seeds Sweet Potato Watermelon Wheat Flour Whole Wheat Bread Zucchini Bad Carb Examples White bread Corn cereal Simple processed sugar Pasta Pretzels Potato chips Cupcakes Cookies Cake Candies Jelly Jams Pudding Custards White Rice

Fats • Chemical substances that provide – Additional energy – Helps your body store vitamins (Fat Soluble) A, D, E & K – Surround and cushion internal organs – Insulates the body

2 Types of Fats Saturated and Unsaturated Fats differ in their energy content and melting point Saturated • Saturated fats can stack themselves in a closely packed arrangement, so they can freeze easily and are typically solid at room temperature. • Example: Animal origin foods Unsaturated • Contain fewer carbon-hydrogen bonds than saturated fats with the same number of carbon atoms, they yield slightly less energy during metabolism than saturated fats. • Example: Vegetables, Nuts and Seeds origin

3 Types of Fats monitored in blood tests Cholesterol is a type of fat found in your body. Your total cholesterol is made up of LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol. • 1. LDL is called “Bad” Cholesterol because it can build up in the wall of arteries. This narrowing can slow or block blood flow and increase your risk of heart disease. • 2. HDL Cholesterol is called “Good” Cholesterol because it helps remove the LDL (Bad) Cholesterol from arteries. • 3. Triglycerides are another type of fat found in your blood. High levels of triglycerides are also unhealthy

Minerals • Nutrients that regulate many of the chemical reactions of the body • Aid in enzyme function; electrical balance, generate nerve impulses; bone structure • There are 12 the body needs in macro amounts.

Minerals in your Diet • You can get enough minerals by eating a variety of healthy foods • Leafy green vegetables are an excellent source of minerals and vitamins

Vitamins • Substances in food that help chemical reactions take place in the body – Stimulate growth – Help the body to use nutrients digested

2 Types of Vitamins Water Soluble Fat Soluble • Easily dissolved in water, but cannot be stored • They must be replaced daily • B-complex vitamins and vitamin C • Harder to digest, but can be stored in Liver and Fat cells • vitamins A, D, E and K • Because they are stored, they are not needed every day in the diet

Water • This nutrient is essential to the human body and is involved in all body processes. Water makes up 60% of the body’s mass – – – – – Basic part of the blood Carries nutrients and oxygen to all body cells Carries wastes products to kidneys Regulates body temperatures Lubricate and cushion joints Needed for each of the chemical reactions in the digestive process and prevents constipation Keep mucous membranes moist, such as those of the lungs and mouth Work as a moisturizer to improve the skin’s texture and appearance Serves as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy. Keep the bloodstream liquid enough to flow through blood vessels

Water Loss • Excreted in the form of: tears, perspiration, urine and some is lost in normal defecation • Sometimes lost through vomiting and diarrhea. When these occur water loss can happen quickly and be dangerous. • Dehydration: The excessive loss of body fluids • Dangers: – Heat Cramps: muscles cramping due to water loss – Heat Exhaustion: Skin color changes and is hot to the touch and person stops sweating – Heat Stroke: Severe hyperthermia having a body temperature of 104 F or higher, thus decreasing oxygen flow to an area of the brain