essential nutrients nutrition & nutrients nutrition is the study of food & how the body uses...
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Nutrition & NutrientsNutrition is the Study of Food
& How the Body Uses it
Nutrients are substances found in food that are necessary to maintain
life!– Gives us Energy– Forms, Repairs &
Regulates Body Tissues– Regulate All Body
ProcessesYou MUST Eat a Balanced Diet to
be Healthy!!!
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Essential Nutrients
CarbohydratesProtein
FatsVitamins Minerals
Water
Fiber is the Most Essential
Non-Nutrient!!You MUST Eat a Balanced Diet with the Right
Amounts of Each Nutrients in Order to be Healthy!!!!
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Carbohydrates• Our Bodies Main Source of Energy• Sugars, Starches & Fiber• 45-65 % of Total Daily Calories• 4 k/cal per Gram
Simple VS Complex
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Simple CarbohydratesAKA…. Simple Sugars…..
The Simplest Form of Carbs!!
All Fruit, Most Vegetables (NO Potatoes or Corn), Candy, Soda, Table Sugar, Dairy Products (Milk, Yogurt & Ice
Cream), Sugary Candy (Skittles, Dots, Tootsie Rolls…), Sugary Cereals (Corn Pops, Fruit Loops)
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Complex CarbohydratesAKA… Starches
Foods contain Starch, Glycogen & Fiber
Starchy Vegetables (Potatoes & Corn), Legumes (Dry Beans & Dry Peas), Whole Grain Products such as Corn or Flour
Tortillas, Potato Chips, Bread, Cereal (healthy), Pasta, Rice
Come only from Plant Sources!!!
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Differentiating Between the 2
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FiberMost Essential Non-Nutrient
Helps Push Food through our Digestive System
Contains a minimal amount of energy & can NOT be digested
Fruits, Vegetables, Whole Grains & Beans“the Browner the Better!”
Come only from Plant Sources!!!
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Essential Nutrients
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Protein• Builds & Repairs Cells of Muscles, Skin, Hair & Nails• Forms Hormones, Antibodies & Enzymes• 10-35 % of Total Daily Calories• 4 k/cal per Gram• Eat Too Much & it is Stored as Fat
Complete vs Incomplete
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Complete Protein• Contains All 9 Essential Amino Acids• Contains Cholesterol
Chicken, Turkey, Pork, Beef, Seafood, Emu, Ostrich, Venison, Antelope, Sausage, Cheese, Dairy….
Come Only From Animal Products
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InComplete Protein• Lacks 1 or more of the 9 Essential Amino Acids
• 3 Categories:– Nuts & Seeds – Pumpkin seeds,,
sunflower seeds, walnut, almonds, etc.…– Grains – Whole wheat bread, rice, corn
products, pasta…– Legumes – Tofu, dry beans, soy
products, peanut butter…
Come Only From Plant Products
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Completing Incomplete Proteins
Come Only From Plant Products
You MUST combine 2 foods from different categories of incomplete proteins in 1 meal to
be considered complete!!(Nuts and Seeds, Legumes & Grains)
Peanut butter & BreadRice & BeansTofu & Rice
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Essential Nutrients
Day 3
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Fats• Main Form of Energy Storage• Cushion Organs• Maintains Body Temperature• Makes Hormones• Helps you Feel Full after you Eat• Coats Nerves & Membranes• Adds Taste & Texture to Food
Eating Too Many Can Lead to Obesity
Saturated vs Unsaturated
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Saturated Fat• Contain Saturated Fatty Acids• Are Solid at Room Temperature• Comes only from Animal Products with the
exception of Coconut & Palm Oil
Saturated vs Unsaturated
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UnSaturated Fat• Contain UnSaturated Fatty Acids• Are Liquid at Room Temperature• Comes only from Plant Products (Excludes
Coconut & Palm Oil)
Saturated vs Unsaturated
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Trans Fat• Created when liquid vegetable oil is
hydrogenated
• This means the food manufacturers add hydrogen atoms to the liquid oil which makes the oil solid and more useable
• Food labels - “partially hydrogenated vegetable oil” or “vegetable shortening
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MORE of the “UGLY” FATS
• Trans fats raise your blood cholesterol levels
• Trans fats can be found in such foods as - margarine, shortening, crackers, candy bars, boxed cakes, TV dinners, deep-fried french fries