NUTRIENTS 6 MAJOR GROUPS OF NUTRIENTS Carbohydrates Proteins

NUTRIENTS

6 MAJOR GROUPS OF NUTRIENTS ØCarbohydrates ØProteins ØFats ØVitamins ØMinerals ØWater

WHAT DO NUTRIENTS DO FOR YOU? THREE MAIN FUNCTIONS v. PROVIDE ENERGY v. BUILD AND REPAIR THE BODY v. REGULATE NORMAL FUNCTIONING OF THE BODY

CARBOHYDRATES • PROVIDE A STEADY SUPPLY OF ENERGY (4 CALORIES PER GRAM) • PROVIDE FIBER IF WHOLE GRAIN 2 CATEGORIES: STARCHS & SUGARS • Starches take more time for the body to break down Ex of foods containing starch: potatoes, rice, pasta, breads • Sugars provide quick energy Ex of foods containing sugar: honey, syrup, candy, cookies, fruits

PROTEINS • BUILD AND REPAIR BODY TISSUES • HELP FIGHT INFECTION • TWO TYPES: COMPLETE • Contain all nine essential amino acids • Found in animal proteins such as fish, poultry, eggs, meat & milk INCOMPLETE • Contain some but not all essential amino acids • Found in dry beans, peas, nuts, seeds, rice, some vegetables and grains

FATS SUPPLY THE MOST CONCENTRATED FORM OF ENERGY (9 CALORIES PER GRAM) CARRY FAT SOLUBLE VITAMINS (A, D, E & K) PROMOTE HEALTHY SKIN AND CELL GROWTH PROVIDE A FEELING OF FULLNESS SINCE FATS TAKE THE LONGEST TO DIGEST EXCESS FAT IS STORED IN THE BODY AS A BACKUP SUPPLY OF ENERGY

TWO KINDS OF FATS SATURATED FAT Found in animal foods Most are solid at room temperature May lead to high levels of cholesterol in the blood UNSATURATED FAT Found mainly in oils from nuts, vegetables, or seeds. Ex. Corn, olive, peanut or sesame oils. Usually liquid at room temperature.

VITAMINS • HELP THE BODY FUNCTION PROPERLY • HELP THE BODY PROCESS OTHER NUTRIENTS • TWO TYPES OF VITAMINS: WATER SOLUBLE • EASILY ABSORBED & EXCESS AMOUNTS ARE NOT STORED • INCLUDE VITAMIN C & THE B VITAMINS FAT SOLUBLE • TRAVEL IN THE BLOODSTREAM • TOO MUCH CAN BE DANGEROUS • VITAMINS A, D, E, K ARE FAT SOLUBLE

MINERALS • NEEDED IN VARIOUS AMOUNTS TO KEEP THE BODY OPERATING SMOOTHLY • CALCIUM AND IRON ARE ESPECIALLY IMPORTANT DURING THE TEEN YEARS • DAIRY PRODUCTS AND GREEN LEAFY VEGETABLES ARE RICH IN CALCIUM • IRON IS FOUND IN LIVER, RED MEATS, SPINACH, EGG YOLKS, ENRICHED BREADS & CEREALS

WATER PURE WATER IS THE BEST WAY TO OBTAIN THIS NUTRIENT. WATER IS ALSO PRESENT IN MANY FOODS. FRESH FRUITS ARE OFTEN AT LEAST 85% WATER DRINKS THAT CONTAIN ALCOHOL OR CAFFEINE MAY INCREASE WATER LOSS • IS ESSENTIAL FOR LIFE • REPRESENTS 2/3 OF BODY WEIGHT • KEEPS THE BODY COOL WHEN IT’S HOT • ACTS AS INSULATION IN THE COLD • CARRIES NUTRIENTS THROUGHOUT THE BODY • MOISTENS EYES, NOSE, MOUTH, SKIN