Nutrients Carbs Proteins Fats Carbohydrates are the starches
Nutrients Carbs, Proteins, & Fats Carbohydrates: are the starches and sugars present in foods üMade up of carbon, oxygen, and hydrogen üBody’s preferred source of energy ü 4 calories per gram üRecommended that 55 to 65% of your daily calories come form Carbohydrates
Simple Carbohydrates (Sugars) • Simple Carbs are found naturally in foods such as fructose (fruit), lactose (milk), and mactose (grain) • Usually found in foods with fewer nutrients and tend to be more fattening • Table sugar-sucrose ü ü 1 level teaspoon= 15 calories 1 heaping teaspoon= 25 calories 1 cube= 25 calories 1 cup = 770 calories • Refined sugars are often called “empty calories” because they have little or NO nutritional value • Removing sugar from your diet- like quitting most drugs-leads to withdrawal symptoms
Complex Carbs (starches) • Have you ever hear make half of your grains whole? That holds true! • Complex carbs are found in whole grains, seeds, nuts, legumes (dries peas & beans), and tubers (root veggies such as potatoes and beats) ü Majority of carbs should come from complex carbs ü Important to distinguish between health-robbing effects of simple carbs & the Health-giving properties of complex carbs ü Made of many sugars linked together ü Digestion breaks starches down into sugars ü The body must break down complex carbs into simple carbs before it can use them for energy
Role of Carbohydrates ü Body converts carbs to glucose (simple sugar-body’s chief fuel) ü Glucose not used right away is stored in the liver and muscles as starch-like substance called glycogen ü When more glucose is needed , glycogen is converted back to glucose v. Adipose tissue ü When more carbs are taken in than the body can use right away or store, it is converted & stored as fat!
Fiber • Fiber is an indigestible complex carb that is found in the tough, stringy parts of veggies, fruits, and whole grains 1. It cannot be digested & used as energy 2. Helps move wastes through the digestive system 3. Helps prevent constipation, appendicitis, & other intestinal problems 4. Helps control diabetes, lowers cholesterol 5. Good for weight watchers-fiber-rich foods are bulky, which offer a feeling of fullness ü Eat 25 grams a day ü Special form of complex carb
Proteins • Proteins are nutrients that help build and maintain body cells and tissues (made of amino acids) ü Your body can manufacture all but 9 of the 20 different amino acids that make up proteins (you must get the rest from the foods that you eat) ü Complete proteins (fish, meat, poultry, eggs, milk, cheese, & yogurt) ü Incomplete proteins (beans, nuts, peas, & whole grains) ü 10 -15% of daily calories should come from proteins ü Excess protein is converted to fat ü 4 calories per gram
Role of Proteins • During major growth periods, such as infancy, childhood, adolescence, & pregnancy, the body builds new cells & tissues from the amino acids in proteins. • Replace damaged, worn-out cells • - Help regulate many body processes Enzymes: control rate of chemical reactions in cells Hormones: regulate reactions Antibodies: identify & destroy bacteria and viruses
Fat • Fats are a type of Lipid, a fatty substance that does not dissolve in water • Some fat in the diet is necessary for good health • Most concentrated form of energy available üBody uses only about 5% of fat for energy üFats don’t convert to energy efficiently ü 30% of daily intake ü 9 calories per gram üClassified as either saturated or unsaturated
What does fat Look like?
Saturated Fat • Holds all of the hydrogen atoms it can • Animal fats & tropical oils (coconut, palm, kernal oils) • Beef, pork, egg’s yolk, dairy fats, are higher in saturated fatty acids than chicken or fish • Usually solid or semi-solid at room temperature • High intake of saturated fats is associated with an increased risk of heart disease
Unsaturated fats • • • Missing hydrogen atom Vegetable oils: (Olive, canola, soybean, corn, peanut) Become liquids or oils at room temperature Associated with reduced risk of heart disease Processing can change fat’s characteristics • Hydrogenation: adding missing hydrogen
Unsaturated vs. Saturated
Role of fats • Carries vitamins A, D, E, K which are essential for growth & healthy skin • Adds flavor to food • Helps satisfy hunger-takes longer to digest food than carbs and proteins • Helps insulate the body • Protects internal organs • Daily Intake: üTeenage girls- 2200 calories per day-66 g of fat üTeenage boys-2800 calories per day-84 g of fat
Ways of reducing one’s intake of fat! § Cut off fat from meat § Eat lean meat § Remove skin from poultry § Choose low-fat milk/cheese § Eat less mayo/salad dressing § Cut down on fried foods § Eat fruit and veggies fro snacks
Cholesterol • Fat-like substance produced in liver of all animals • Found only in foods of animal origin (meat, poultry, fish, eggs, dairy products) • Body can produce what it needs • Consuming saturated fats tends to raise blood cholesterol level ØTypes of cholesterol üLow-density Lipoprotein (LDL) - Tends to build in the arteries üHigh-density Lipoprotein (HDL) - Carries excess cholesterol back to the liver where it can be eliminated
What does too much cholersterol do to your Arteries? ?
Vitamins • Compounds that help regulate digestion, absorption, metabolism of other nutrients • Micronutrients-needed in small amounts • Do not supply calories-some speed up reactions that produce energy • 13 vitamins play a role in good nutrition • Only 1 - Vitamin D- is made in the body
Vitamins in foods
Classifications of Vitamins Water soluble Vitamins Fat-soluble Vitamins ü Include Vitamin C and B complex (8 different vitamins) ü Dissolve in water-pass easily into the bloodstream ü Cannot be stored in the body and need to be replenished regularly through foods you eat ü Excess amounts excreted ü Food must be cooked carefully to not lose vitamins -Cook quickly or steam them -Cover during cooking ü Absorbed & transported by fat ü Vitamins A, D, E, &, K -Vitamin A obtained in 2 ways • From plant eating organisms • By manufacturing from carotenoids ü Stored in the body’s fatty tissue, liver, & kidneys ü Excess build up can be toxic & damage the body in other ways ü When taking very large doses, one could be vulnerable to these effects
Minerals • Inorganic substances that the body cannot manufacture but act as catalysts , regulating many body parts.
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