Nutrients Ch 5 Lesson 2 Nutrients Describe the

Nutrients Ch 5 Lesson 2

Nutrients Describe the functions of the six basic nutrients in maintaining health n Demonstrate knowledge of nutrition in a variety of foods n Analyze the relationship between good nutrition & disease prevention n

Six Basic Nutrients n n Carbohydrates Proteins Fats n n n Vitamins Minerals Water Together they’re essential to your overall health & wellness

Carbohydrates- the starches & sugars present in foods n n Simple or complex Recommended 5560% of daily calories, mainly complex (whole grain products)

Simple Carbs n Sugars n n n Fructose Lactose Sucrose- naturally occurs in many plants (sugarcane)

Complex Carbs n n Starches Found in whole grains, seeds, nuts, legumes & tubers (root veg. potato)

Role of Carbohydrates n n n Your body converts all carbs into glucose (simple sugar, body’s main source of energy) Unused glucose is stored as glycogen; when the body needs it, reconverts into glucose Taking on more carbs than used turns into fat

Fiber An indigestible complex carb found in tough, stringy parts of vegetables, fruits & whole grains n Helps remove waste, prevents intestinal problems (constipation) n May reduce risk of heart disease n Controls diabetes (reducing blood glucose levels) n Eat 20 -35 g per day n

Proteins n n n Help build & maintain body cells & tissue Made up of long chains of amino acids Your body can manufacture all but 9 of the 20 different AA that make up protein 9 = essential AA Classified into two groups…complete & incomplete

Complete n n Contain adequate amts of all 9 essential AA Animal products

Incomplete n n Lack one or more of the essential AA (beans + rice = consuming a complete protein) *important to vegans

Role of Protein Build new cells & tissue (major growth periods…infancy, childhood, adolescence, & pregnancy) n Replaces damaged or worn out cells n Makes enzymes, hormones & antibodies n Supply the body w/ energy n

Fats Type of lipid-a fatty substance that does not dissolve in water n Provide more than twice the energy of carbs or proteins… 9 cal per gram n Fats should be used sparingly n 20 -30% of total cal each day n Saturated and unsaturated n

Saturated Fats (bad) n n n Hold all hydrogen atoms it can Usually solid at room temp Animal fats & tropical oils Contribute to blood cholesterol level (LDLlow-density…lowsy) High intake associated w/ increased risk of HD

Unsaturated (better) n n n Has at least one unsaturated bond Usually liquids at room temp (oils) Associated w/ reduced risk of Heart disease (HDLhigh-density)

Role of Fats n n n Source of energy Transport vitamins A, D, E, & K Protects internal organs n n n Regulates body temp Healthy hair & skin Satisfy hunger (longer to digest)

Bacon Cheeseburger Over 60 grams fat n Almost as much fat as a female teen should get for an entire day! n

Vitamins n Compounds that help regulate many vital body process n n Digestion, absorption, metabolism Classified as watersoluble or fat-soluble

Water-Soluble n n n Can not be stored by the body in significant amounts Need to be replenished B complex & C (Fig 5. 1)

Fat-Soluble n n n Can be stored in the body Excess buildup of these can be toxic A, D, E & K (Fig 5. 2)

Minerals Substances that the body can not manufacture n Needed forming healthy bones, teeth n Regulate many vital process n Calcium, phosphorous, etc (Fig 5. 3) n

Water… H 20 n n n n Vital to every body function 60% of the body is made up of water Transports nutrients to & carries waste from cells Lubricates joints & mucous membrane Aids in swallowing & ingesting food Maintains normal body temp (perspiration) Drink six-eight 8 oz p/ day