NutrientsCh 5 Lesson 2

Nutrients

Describe the functions of the six Describe the functions of the six basic nutrients in maintaining basic nutrients in maintaining healthhealth

Demonstrate knowledge of Demonstrate knowledge of nutrition in a variety of foodsnutrition in a variety of foods

Analyze the relationship between Analyze the relationship between good nutrition & disease good nutrition & disease preventionprevention

Six Basic Nutrients

CarbohydratesCarbohydrates ProteinsProteins FatsFats

Together they’re essential Together they’re essential to your overall health & to your overall health & wellness wellness

VitaminsVitamins Minerals Minerals WaterWater

Carbohydrates- the starches & sugars present in foods

Simple or Simple or complexcomplex

Recommended Recommended 55-60% of daily 55-60% of daily calories, mainly calories, mainly complex (whole complex (whole grain products)grain products)

Simple Carbs

SugarsSugars FructoseFructose LactoseLactose Sucrose- naturally Sucrose- naturally

occurs in many occurs in many plants plants (sugarcane)(sugarcane)

Complex Carbs

StarchesStarches Found in whole Found in whole

grains, seeds, grains, seeds, nuts, legumes & nuts, legumes & tubers (root veg. tubers (root veg. potato)potato)

Role of Carbohydrates

Your body converts Your body converts all carbs into glucose all carbs into glucose (simple sugar, body’s (simple sugar, body’s main source of main source of energy)energy)

Unused glucose is Unused glucose is stored as glycogen; stored as glycogen; when the body needs when the body needs it, reconverts into it, reconverts into glucoseglucose

Taking on more carbs Taking on more carbs than used turns into than used turns into fatfat

Fiber

An indigestible complex carb An indigestible complex carb found in tough, stringy parts of found in tough, stringy parts of vegetables, fruits & whole grainsvegetables, fruits & whole grains

Helps remove waste, prevents Helps remove waste, prevents intestinal problems (constipation)intestinal problems (constipation)

May reduce risk of heart diseaseMay reduce risk of heart disease Controls diabetes (reducing blood Controls diabetes (reducing blood

glucose levels)glucose levels) Eat 20-35 g per dayEat 20-35 g per day

Proteins

Help build & Help build & maintain body cells maintain body cells & tissue& tissue

Made up of long Made up of long chains of amino chains of amino acidsacids

Your body can Your body can manufacture all but manufacture all but 9 of the 20 different 9 of the 20 different AA that make up AA that make up protein protein

9 = essential AA9 = essential AA Classified into two Classified into two

groups…complete & groups…complete & incompleteincomplete

Complete

Contain adequate Contain adequate amts of all 9 amts of all 9 essential AAessential AA

Animal productsAnimal products

Incomplete

Lack one or more Lack one or more of the essential of the essential AA (beans + rice AA (beans + rice = consuming a = consuming a complete protein)complete protein)

*important to *important to vegansvegans

Role of Protein

Build new cells & tissue (major Build new cells & tissue (major growth periods…infancy, growth periods…infancy, childhood, adolescence, & childhood, adolescence, & pregnancy)pregnancy)

Replaces damaged or worn out Replaces damaged or worn out cellscells

Makes enzymes, hormones & Makes enzymes, hormones & antibodiesantibodies

Supply the body w/ energySupply the body w/ energy

Fats

Type of lipid-a fatty substance that Type of lipid-a fatty substance that does not dissolve in waterdoes not dissolve in water

Provide more than twice the Provide more than twice the energy of carbs or proteins…9 cal energy of carbs or proteins…9 cal per gramper gram

Fats should be used sparinglyFats should be used sparingly 20-30% of total cal each day20-30% of total cal each day Saturated and unsaturatedSaturated and unsaturated

Saturated Fats (bad)

Hold all hydrogen Hold all hydrogen atoms it canatoms it can

Usually solid at room Usually solid at room temptemp

Animal fats & tropical Animal fats & tropical oilsoils

Contribute to blood Contribute to blood cholesterol level (LDL-cholesterol level (LDL-low-density…lowsy)low-density…lowsy)

High intake High intake associated w/ associated w/ increased risk of HDincreased risk of HD

Unsaturated (better)

Has at least one Has at least one unsaturated bondunsaturated bond

Usually liquids at Usually liquids at room temp (oils)room temp (oils)

Associated w/ Associated w/ reduced risk of reduced risk of Heart disease Heart disease (HDL- high-(HDL- high-density)density)

Role of Fats

Source of energySource of energy Transport Transport

vitamins A, D, E, vitamins A, D, E, & K& K

Protects internal Protects internal organsorgans

Regulates body Regulates body temptemp

Healthy hair & Healthy hair & skinskin

Satisfy hunger Satisfy hunger (longer to digest)(longer to digest)

Bacon Cheeseburger

Over 60 grams fatOver 60 grams fat Almost as much fat as a female Almost as much fat as a female

teen should get for an entire day!teen should get for an entire day!

Vitamins

Compounds that Compounds that help regulate help regulate many vital body many vital body processprocess Digestion, Digestion,

absorption, absorption, metabolismmetabolism

Classified as Classified as water-soluble or water-soluble or fat-solublefat-soluble

Water-Soluble

Can not be stored Can not be stored by the body in by the body in significant significant amountsamounts

Need to be Need to be replenished replenished

B complex & C B complex & C (Fig 5.1) (Fig 5.1)

Fat-Soluble

Can be stored in Can be stored in the bodythe body

Excess buildup of Excess buildup of these can be these can be toxictoxic

A, D, E & K (Fig A, D, E & K (Fig 5.2)5.2)

Minerals

Substances that the body can not Substances that the body can not manufacturemanufacture

Needed for forming healthy bones, Needed for forming healthy bones, teethteeth

Regulate many vital processRegulate many vital process Calcium, phosphorous, etc (Fig Calcium, phosphorous, etc (Fig

5.3)5.3)

Water… H20

Vital to every body Vital to every body functionfunction

60% of the body is made 60% of the body is made up of waterup of water

Transports nutrients to & Transports nutrients to & carries waste from cellscarries waste from cells

Lubricates joints & Lubricates joints & mucous membranemucous membrane

Aids in swallowing & Aids in swallowing & ingesting foodingesting food

Maintains normal body Maintains normal body temp (perspiration)temp (perspiration)

Drink six-eight 8 oz p/ Drink six-eight 8 oz p/ dayday