Nutrition 6 NUTRIENTS 3 Nutrients that give energy

Nutrition 6 NUTRIENTS

3 Nutrients that give energy? ? ? �Carbohydrate 4 Calories/gram �Protein 4 Calories/gram �Fat 9 Calories/gram

Carbohydrate � Preferred source of energy for the body � Provides energy for involuntary activity Heart beat, brain activity � Simple carbs (sugar) Provide energy but generally don’t provide other nutrients � Complex carbs Starches � Pasta, rice, bread, whole grains Fiber � NOT digestible, � Helps regulate digestion � Reduces chances of colon cancer

Fats �Despite what you may have heard, fat IS A NECESSARY PART OF THE DIET!!! � 1 lb of fat = 3500 Calories If you burned 500 more calories than you consume in one day, how long would it take you to lose 1 pound? � 7 days �Certain Vitamins are fat soluble A, D, E, K � 3 types of fat Saturated fat Unsaturated fat Trans fat �Limit your fat grams to 65 -80 grams per day (depending on calorie intake) Of those, only 20 grams should be saturated

Saturated Fat � Found in animal sources � Saturated fats are generally solid at room temp. � Can be part of your diet, but is considered to be “less healthy” than unsaturated fat Diets high in saturated fat put that person at a higher risk for heart disease � Meats, cheeses, milk, poultry Red meat, such as beef, has more fat than poultry (chicken or turkey)

Unsaturated Fat �Much healthier than saturated fat �Liquid at room temp. �Includes vegetable oils, olive oil, nuts, and olives

Trans Fat �“Hydrogenated” �Even if a product is “trans fat free”, if “partially hydrogenated oil” is in the ingredients list, IT HAS TRANS FAT IN THE PRODUCT. �You should have ZERO trans fat in your diet. �Trans fat increases LDL cholesterol (bad) and decreases HDL cholesterol (good) �So why would they use trans fat in food? Add flavor Increases shelf life. The food lasts longer.

Protein �Building blocks for muscle and other body organs �Grows, develops and repairs body tissues �Can be used as energy, but only in emergencies. Only about 15% of calories burned come from protein �Builds enzymes and hormones �Builds antibodies

�Amino acids- building blocks of protein �Essential amino acids- must come from the food you eat �Complete Protein-has all 8 essential amino acids, animal products- meat, cheese, milk eggs �Incomplete Protein- does not have all 8 essential amino acids. Examples are plant based- nuts, beans, seeds, legumes

Water �Essential for all body functions � 8 cups per day for nonactive people �Need more if you’re active �Compiles about 60% of body weight

Vitamins �Two types Fat Soluble (In general, you get vitamins A, D, E, & K from dark colored veggies. Spinach, carrots, sweet potatoes, etc. ) �A �D �E �K Water Soluble (In general, you get vitamins B & C from brightly colored fruit. Apples, oranges, lemons, etc. ) �B �C

Vitamin A �Vitamin A Important for: � Eyesight � Skin � Immunity � Growth You get vitamin A from: � Milk � Carrots � Spinach

Vitamin D �Vitamin D Important for: � Bone integrity � Strong teeth You get it from: � Milk � Sunlight (Your body actually makes vitamin D from the sun)

Vitamin E �Vitamin E Important for: � Antioxidant Resists damage from “free radicals”, especially in the lungs You get it from: � Some oils � Sunflower seeds � Other nuts

Vitamin K �Vitamin K Important for: � Blood clotting You get it from: � Cabbage � Spinach

Vitamin C �Vitamin C Important for: � Antioxidant � Maintains connective tissue Collagen Ligaments You get it from: � Oranges/orange juice (one glass of orange juice gets you most of the vitamin c you need for the day) � Limes � Lemons � Strawberries

Vitamin B (B-Complex ) �Considered “co-enzymes” Combines with other enzymes to do the bodies building The fat, carbs, and protein and the fuel �B vitamins help the body use that fuel. You get it from: � Breads � Poultry � Eggs

Minerals �Calcium Creates strong bones and teeth Helps with blood clotting Milk (3 cups per day gets you all the calcium you need) Cheese Broccoli �Sodium 1500 mg per day needed, but 2300 mg MAX. Fluid and electrolyte balance Maintains fluid levels Muscle contraction and nerve function In almost all foods

Minerals (cont. ) �Potassium Fluid and electrolyte balance Muscle contraction Orange juice Bananas Baked potatoes Salmon �Any questions? ? ?