The stuff that fills us up and makes

* The stuff that fills us up, and makes our bodies work!

*Definition *Bad nutrition *A condition that develops from over or under consumption of energy/nutrients *Examples: * Over-nutrition – obesity, type 2 diabetes, cardiovascular disease, cancers * Occurs when energy intake is more than energy output * Most common in North America * Typically due to high fat diet * Under-nutrition – kwashiorkor, goiter, xerophalmia * Malabsorption, diet lacking micronutrients, diet lacking macronutrients *

* *MACRONUTRIENTS *The main nutrients that the body needs in large portions *MICRONUTRIENTS *Nutrients that the body needs in lesser portions

*Carbohydrates (CHO) *(C)arbon; (H)ydrogen & (O)xygen *Photosynthesis of plants – therefore the SOURCE is grains and vegetable & fruit group of the food guide (also dairy) *Function – energy *Types – complex/polysaccharides (starches, glycogen, cellulose) and simple/mono/disaccharides(sugars) *Fibre – soluble and insoluble *

*Fats *Function * Energy, flavour, essential fatty acids * Dissolves and carries in the body vitamins A, D, E & K * Many more… insulation, protection, nerve transmission… *Sources * Meat, dairy, nuts and seeds, oils/margarines, lesser amounts in fruits and vegetables *

*Types *Generally are all (95%) triglycerides – made of a gycerol chain and 3 fatty acids * Saturated – animal sources – solid at room temperature * Unsaturated – plant sources – liquid at room temperature * Monounsaturated (MUFA) * Polyunsaturaed (PUFA) ESSENTIAL – body cant make it *The other 5% of fat is cholesterol (from egg yolks) *

*Protein *Built of AMINO ACIDS * There are lots of amino acids – only 9 are essential – meaning they are not produced in the body *Function * Build and repair body tissues * Enzymes, antibodies, metabolic, fluid balance, cell structure, hormones, transportation… *Types * Complete – contains the 9 essential amino acids, from animal sources * Incomplete – missing 2 or 3 essential amino acids, from plant sources *

*Vitamins *Function * Regulates body processes – each vitamin affects different systems/processes * Do NOT produce energy * Antioxidants, vision, mineral absorption, blood clotting, bone production *Types * Fat Soluble – A, D, E, & K * Water Soluble – B’s (thiamine, riboflavin, b 12, folic acid, niacin) & C *Sources * Many types of foods especially fruits * and vegetables * Food can also be enriched/supplemented/ fortified

*Minerals *Function * Regulate body processes such as healthy teeth, bones, fluid balance, muscle contractions, oxygen transport in blood, and nervous system function *Types * Major – calcium, phosphorus, sodium, chloride, potassium, magnesium – body needs more than 100 mg * Trace – iron, iodine, fluorine, zinc – body needs less than 100 mg *Sources * Enter food we eat from soil or foods can be enriched/supplemented *

*Water *Up to 70% of our body is water * Muscles – 75% water * Fat – 50% water * Bone – 50% water * Blood – 90% water *Need 8 glasses of fluids per day *If you are thirsty you are already dehydrated *

*Functions * Transports nutrients/waste in body * Lubricates joints * Regulates body temperature * Digestive, absorption, circulatory and excretory functions *Can only live approximately 2 days without any source of water, whereas you can live weeks or months without food *

* *What are the 2 groups of nutrients called? * Macronutrients * Micronutrients *What are the 3 macronutrients? * Carbohydrates * Fat * Protein *What are the 2 micronutrients? * Vitamins * Minerals *What is the MOST important nutrient? * WATER!

* * What was one of the functions of CHO? * What is one of the TRACE minerals? * What are the FAT soluble vitamins? * How do you get all essential amino acids? * How can you tell the difference between saturated and unsaturated fat? * What is malnutrition? * WHAT OTHER FUN FACTS DID YOU LEARN ABOUT NUTRIENTS? ! =)