6 Essential Nutrients

Nutrition ReviewWhy are Nutrients Important? • Help you stay healthy, brain

function, skeleton moving, heart beating

• Need 50 nutrients to keep body Alive

• 6 Main Nutrients what are they?

The Doctors Watch Video

CARBOHYDRATES Major source of human energy Easily digested Cheaper source of energy than fats or proteins Made of carbon, hydrogen and oxygen Main dietary sources: bread, pasta, crackers, cereals,

potatoes, corn, peas, fruits, sugar, and syrups Carbohydrates should make up 40% - 50% of the daily

diet

COMPLEX VS SIMPLE Complex carbohydrates

high-fiber foods, which improve your digestion. They help stabilize the blood sugar, keep your energy at an even

level, and help you feel satisfied longer after your meal. Simple carbohydrates

can alter your mood, lead to cravings and compulsive eating, cause wide swings in your blood-sugar levels, and cause weight gain in most people.

In addition, a high consumption of sugar can lead to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets.

Dr. Oz

EXAMPLES OF COMPLEX

Spinach

Whole Barley

Grapefruit

Turnip

Greens

Buckwheat

Apples

Lettuce

Bread

Prunes

Water Cress

Oat bran

Apricots,

Zucchini

Oatmeal

Pears

Asparagus

Plums

Artichokes

Museli

Strawberries

Okra

Wild rice

Oranges

Cabbage

Brown rice

Yams

Celery

Multi-grain bread

Carrots

Potatoes

Dill Pickles

Yogurt

Form of Carb with NO energyNon-Digestible plant material2 Kinds???InsolubleDoes not dissolve in water, like a spongePromotes regular BMHelps constipationDecrease Risk of Colon Cancer

Dietary Fiber

Soluble Fiber Dissolves in water Fiber increase the thickness of stomach contents Reduce Blood Cholesterol E.g. Oatmeal

How much Fiber?? 25 grams a day women 38 grams men

Foods High in fiber? Chili, beans, whole wheat, veggies If you eat lots of fiber also lots of water to

move it through

EXAMPLES OF SIMPLE

Table sugar Corn syrup Fruit juice Candy Cake Bread made with

white flour

Pasta made with white flour

Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.

Candy All baked goods made

with white flour Most packaged cereals

Simple Carbs Eating too much can lead to weight gain

PROTEIN Basic components of all body cells Essential for building and repairing tissue,

regulating body functions, and providing energy and heat

Made of carbon, hydrogen, oxygen, nitrogen, and some also contain sulfur, phosphorus, iron and iodine

PROTEINProteins are made up of 22 building blocks

called amino acids:  Complete proteins: contain 9 of the amino

acids that are essential to life. Found in meats, fish, milk, cheeses, eggs. Your body can’t make these. They must come from food

Incomplete proteins: contain any of the remaining thirteen amino acids and some of the nine essential amino acids. Found in vegetable foods such as cereals, soybeans, dry beans, peas, and peanuts.

PROTEINProteins can only do their job if you consume

enough carbs and fats for your energy needs. If not, the body uses proteins for energy instead of for building and repairing.

Daily diet should consist of 10% - 15% protein Most Canadians eat more than they need. The

excess is stored as fat

VITAMINS Vitamins are important for metabolism, tissue

building, and regulating body processes Vitamins allow the body to use the energy

provided by carbohydrates, fats and proteins Only small amounts of vitamins are required; a

well balanced diet usually supplies adequate amounts

VITAMINS Vitamins are classified as one of two types:

 Water soluble: dissolve in water, are easily destroyed by cooking, air and light (vitamin C and B complex)

Fat soluble: dissolve in fat, can be stored in the body, are not easily destroyed by cooking, air and light, (Vitamins A,D,E,K)

Minerals Non-living substances that help body work

properly Sometimes become part of body tissues Minerals regulate body fluids, assist in

various body functions, contribute to growth, and aid in building tissues

Calcium, Chromium, Iron

Water Essential for life Makes up > amount of body weight Important for everything…digestion, metabolism,

skin, detox, hydrate, energy makes up most of the blood plasma, helps body

tissues absorb nutrients, and helps move waste material through the body.

The average person needs 6 to 8 glasses of water each day

FATS Provide the most concentrated form of energy

but are a more expensive source of energy than carbohydrates

Made of carbon, hydrogen, and oxygen but contain more oxygen than carbohydrates

Maintain body temperature by providing insulation; cushion organs and bones; aid in the absorption of fat soluble vitamins; provide flavor to meals 

Fats promote healthy skin and normal cell growth.

Fats carry vitamins A,D,E and K to wherever they are needed

FATS Two classifications of fats:

  Saturated: fats that are solid at room temperature (shortening). Raise the level of “bad” cholesterol in the blood stream

Unsaturated: fats that are liquid or soft at room temperature (oils). Help lower cholesterol levels

Cholesterol: a fatty substance found in body cells and animal fats and also manufactured by the liver. An excess can contribute to atherosclerosis (hardening of the arteries)

Main dietary sources: butter, margarine, oils, cream, fatty meats, cheeses, and egg yolk

Daily diet should consist of no more than 25% - 30% fat.

Know the effects of Poor Nutrition in reading

We are so lucky for all of our abundant food Health= greatly deteriorated in those that can’t afford to

eat Lack of Vitamin D= Weak bones or muscle weakness or

spas Very hard to focus without breakfast studies show it

helps focus Poor nutrition not just for those that have no money=

bad food chocies..McDonalds…

The Doctors Everyone differs Athletes= greater Pregnant women

How much Nutrients do you need?