what is a macronutrient - school nutrition...healthy skin and hair helps growth -dark-green, leafy...

Know Your Nutrients handout for School Nutrition Association #ANC17

FOOD PROVIDES MACRONUTRIENTS AND MICRONUTRIENTS. Here is a brief summary (refer to the Words to Know for full definitions): What is a MACROnutrient? A nutrient required in large amounts for the normal growth and development of an organism The human body obtains calories from 4 sources

P _ _ _ _ _ _ cal/gm

C_ _ _ _ _ _ _ _ _ _ _ cal/gm

Simple carbohydrates: Sources- fruit (fructose), milk (lactose), and table sugar (sucrose). Sugar added to foods can include: brown sugar, raw sugar, corn syrup, honey, cane sugar, high-fructose corn syrup, and molasses Complex carbohydrates: Sources- fruits, vegetables, grains, beans and peas, rice, pasta, bread, and cereals.

F _ _ cal/gm Saturated fats – all chemical bonds in this fat are “saturated” with hydrogen. They are typically found in animal foods and tend to be solid at room temperature. Saturated fats raise blood cholesterol and LDL levels. Monounsaturated fats – one chemical bond in this fat is joined to itself instead of hydrogen. Typically found in foods such as olive and olive oils. Polyunsaturated fats– more than one chemical bond in this fat is joined to itself instead of hydrogen. Typically found in foods such nuts, seeds, seed oils and some fish. They tend to be liquid at room temperature. Trans – fats – these fats start out like polyunsaturated fat, but have hydrogen added to them in a process called “hydrogenation.” This makes the fat more solid at room temperature (like stick margarine) and raises blood cholesterol and LDL levels.

A _ _ _ _ _ _ cal/gm


F _ _ _ _ cal/gm The term fiber refers to carbohydrates that cannot be digested. Fiber is found in the plants we eat for food — fruits, vegetables, grains, and legumes. There are two categories of fiber – both are important..

•Soluble fiber partially dissolves in water and has been shown to lower cholesterol. Found inside of fruits and vegetables •Insoluble fiber does not dissolve in water, but that's why it helps with constipation. Typically provides structure – like the strings in celery or the skin of fruit

What is a MICROnutrient? Any dietary element essential only in minute amounts for the normal physiologic processes of the body

V _ _ _ _ _ _ _ - the set of organic micronutrients that provide no energy but are necessary for body function. Examples include Vitamin A (retinol; beta carotene), Vitamin C (ascorbic acid),

Vitamin D (calciferol) Vitamin E (alpha-tocopherol)

Vitamin B1 (thiamin) Vitamin B2 (riboflavin)

Vitamin B3 (niacin) Vitamin B5 (pantothenic acid)

Vitamin B6 (pyridoxine) Vitamin B12(cobalamin)

Biotin Choline

Folic acid Vitamin K (phylloquinone).

M _ _ _ _ _ _ _ -the set of inorganic micronutrients that provide no energy but are necessary for body function. Examples include

Calcium Chloride Chromium

Copper Fluoride Iodine

Iron Magnesium Manganese

Molybdenum Phosphorus Potassium

Selenium Sodium Sulfur

Zinc


Snap shot of nutrient sources

Nutrient Benefits Some Food Sources Vitamin A Good vision

Healthy skin and hair Helps growth

-dark-green, leafy vegetables like spinach and kale -deep orange fruits and veggies like carrots, sweet potatoes, apricot and pumpkin -liver, fatty fish, dairy

Vitamin C Healthy bones, skin, blood cells, gums and teeth

-strawberries, grapefruit, oranges, melons, mangoes -broccoli, red sweet peppers, tomatoes, sweet potatoes

Vitamin D Helps body absorb calcium from food Increases strength and density of bones during growth spurts Reduces risk of bone fracture

-fortified foods such as milk, yogurt, cereal, soy beverages (check the label) -salmon, herring, mackerel, tuna and egg yolks [For most people, 10-15 minutes per week of sunshine on the skin is enough to “activate” the required amount of vitamin D once it has been consumed.]

Vitamin E Protects the body’s cells (antioxidant)

-nuts (almonds, hazelnuts, and peanuts) -sunflower seeds -vegetable oils

Calcium Building block for bones and teeth Helps regulate muscle contraction

-dairy products (milk, yogurt, cheese - choose non-fat or low fat versions) -sardines and salmon with bones -calcium fortified foods such as soy beverage, cereal, tofu, or juice (check the label)

Magnesium Helps regulate muscle contraction and relaxation

-spinach -almonds, cashews, pine nus -some fish (halibut and haddock) -100% bran cereal

Folate (also called folic acid)

Helps the body make red blood cells

-beans and peas; peanuts -oranges, dark leafy green vegetables like spinach -fortified cereals and enriched grain products

Fiber Helps move food through the intestines properly Creates a feeling of fullness Certain types reduce risk for heart disease and some types of cancer

-Beans, peas, legumes -whole grain products -vegetables -fruits, especially with skin

Iron Allows formation of “heme” molecule - the central portion of red blood cells which carries oxygen throughout the body.

Lean meat and poultry -clams, oysters, shrimp, canned sardines -spinach, beans, lentils Iron-fortified cereals (check the label)

Potassium Helps muscles (including the heart) work Reduces risk of high blood pressure

-potatoes, baked - white or sweet -tomatoes, winter squash -bananas, plantains, peaches, plums, apricots, oranges, oranges juice, cantaloupe and honey dew -yogurt


List the nutrient contribution of each food group. Write the nutrients in the correct location on the MyPlate blank

– nutrients may be used in more than one food group.

NUTRIENTS

Carbohydrate – simple Carbohydrate - complex Vitamin K Protein Calcium Fat Iron Vitamin A Potassium Vitamins – B Sodium Vitamin C Fiber – soluble Vitamin D Fiber – insoluble Vitamin E Water

Limit

Oils

For homework, Use the chart above and what you learned during the session to complete the chart


We need nutrients from food and beverages - without them our bodies will not function. Some nutrients provide energy and large building blocks; other nutrients do not provide energy but are key to making all the parts of our bodies operate together.

Calorie - a measure of energy content in food.

Calorie, Empty - refers to food containing energy but few, if any, nutrients to help the body function well; examples include table sugar, candy and soda; also known as “junk food”.

Carbohydrate - a macronutrient which provides energy; found in fruits, vegetables, grains and dairy foods.

Carbohydrate, complex - also known as starch, this macronutrient provides energy in a more slowly digested form.

Carbohydrate, simple - also known as sugar, this macronutrient is easily and quickly absorbed. Foods may contain natural sugars (such as the sugar in fruit and milk) or can be added to foods in forms such as sucrose (table sugar). Our bodies can turn any food into the simple sugar, glucose, for our body cells.

Fat, dietary - a macronutrient in food that provides more than twice the energy by weight than carbohydrate or protein for the body; a great source of concentrated energy. A small amount of dietary fat is necessary. Some sources are better for the body than others. Sources include regular dairy products, butter, oils, nuts, seeds and meats.

Fat, body - also known as adipose, the way our bodies store excess or back up energy. Body fat has many essential functions including cushioning internal organs and insulating nerves. In excess, body fat negatively affects our health.

Fiber - soluble and insoluble fiber are found in fruits, vegetables and grains; the human body cannot digest fiber but it is essential in keeping the digestive system moving smoothly.

Minerals - the set of inorganic micronutrients that provide no energy but are necessary for body function. The best way to obtain them is through a variety of foods; such as calcium, magnesium, manganese, iron, sodium, potassium, chloride, chromium, copper, fluoride, iodine, molybdenum, phosphorus, selenium, sulfur and zinc.

Nutrient Dense - refers to a food that provides many vitamins and minerals while providing a moderate amount of energy. These foods are the opposite of empty calories.

Protein - a macronutrient which provides energy but also building blocks called amino acids used to build and repair muscle and other body structures; found in meats, beans and dairy foods. Grains contain a small amount of protein.

Vitamins - the set of organic micronutrients that provide no energy but are necessary for body function. The best way to obtain them is through a variety of foods. Examples include Vitamin A (retinol; beta carotene), Vitamin C (ascorbic acid), Vitamin D (calciferol), Vitamin E (alpha-tocopherol), Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B12(cobalamin), biotin, choline, folic acid and Vitamin K (phylloquinone).

Water - an essential fluid we must consume in food and beverages since our body is over 60% water. Tap water contains no calories.


Review three types of information to evaluate a food product.

1. Product name – this provides important information about the product’s content. For example, “bean with ham soup” and “ham with bean soup” suggest the predominant ingredient is the item named first. Whole wheat bread must legally contain the entire wheat kernel

2. The Nutrition Facts Panel – gives an overview of macro-nutrients and selected micro nutrient content. Be sure to check the portion size which may not be the amount that is typically consumed.

3. Read the ingredient list. The contents of the food must be listed in order of greatest to least.

Bean with Ham Soup

Ham with Bean Soup

Whole Wheat Bread

Wheat Bread

Ingredients: Corn syrup, sugar, gelatin, citric acid, yellow 5, blue 1, yellow 6, red 40, carnauba wax, natural and artificial

Ingredients: Raisins For homework, Compare at least two food labels of products you consume at home. Did you learn anything new or surprising about the food?

what is a macronutrient - school nutrition...healthy skin and hair helps growth -dark-green, leafy...

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