essential nutrients

Essential Nutrients

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!!!

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!!!!

Carbohydrates• Our Bodies Main Source of Energy• Sugars, Starches & Fiber• 45-65 % of Total Daily Calories• 4 k/cal per Gram

Simple VS Complex

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)

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!!!

Differentiating Between the 2

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!!!

Essential Nutrients

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

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

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

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

Essential Nutrients

Day 3

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

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

UnSaturated Fat• Contain UnSaturated Fatty Acids• Are Liquid at Room Temperature• Comes only from Plant Products (Excludes

Coconut & Palm Oil)

Saturated vs Unsaturated

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

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