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), 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 Products), 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!!!

Proteins………

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

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

UnSaturated Fat

• Contain UnSaturated Fatty Acids

• Are Liquid at Room Temperature

• Comes only from Plant Products (Excludes Coconut & Palm Oil)

Vitaminscarbon-containing nutrients that are needed in

small amounts to maintain health and allow growth.

• Vitamins are classified by what they dissolve in: fat or water.

• Fat-soluble vitamins dissolve in fat. As a result, they can be stored in fat tissue and remain in the body for a long time. Examples include Vitamins A, D, E, and K.

• Water-soluble vitamins dissolve in water. They are not stored in the body very well. Such vitamins are the 8 B vitamins and vitamin C.

Mineralschemical elements that are essential in small

amounts to maintain good health.

• Nutrient deficiency is the state of not having enough of a nutrient to maintain good health.

• A well-balanced diet can meet ALL vitamin and mineral needs.

3 Important MineralsSodium

– Most of us eat more sodium than is healthy.

– Too much can lead to high blood pressure resulting in heart disease, stroke, or kidney failure

Calcium– Most teens do not eat enough

calcium. Calcium is found in green, leafy vegetables (broccoli and spinach) and in calcium-fortified foods (bread and orange juice.

– Mostly found in your bonesIron

– Iron-deficiency causes anemia– Red meats are rich in iron.– Anemia is when there are not

enough red blood cells to carry oxygen around the body.

Waterit makes up 60% of your body and is essential for

almost every function to keep you ALIVE.• To be healthy, you should take in at least

2.5 quarts of water each day (about 8 glasses). This makes up for water lost through excretion and evaporation.

• Dehydration is when the body loses more water then it takes in.– Mild dehydration can interfere with

mental and physical performance.– Severe dehydration can have very

serious consequences, including death.– Caffeine depletes water from the body!!