ESSENTIAL NUTRIENTS PART 1 (CARBS, PROTEINS, AND FATS)

ESSENTIAL NUTRIENTS PART 1 Target: I will be able to List the 6 essential nutrients and the daily percentages required for good health and Know the difference between healthy (unsaturated) and unhealthy (saturated) fats

Pg. 59

Essential Nutrients: Nutrients that the body cannot synthesize (make) on its own or make enough of; so it must be provided by the diet. • There are 6 Essential Nutrients

• Some are macro-nutrients: nutrients needed in large amounts (Carbs, Proteins, Lipids)

• Some are micro-nutrients: nuttiness needed in small amounts (Vitamins and Minerals)

Carbohydrates: The most important source of energy for your body. • Your digestive system

changes carbohydrates into glucose (blood sugar), and the body uses this sugar for energy for your cells, tissues, and organs

• 4 calories for each gram• 55- 60% of our diet should come from

carbohydrates• Glucose not used is stored in the liver as glycogen (starch)• Carbs not used by the body are converted to adipose tissue (fat)

Types:1. Simple carbohydrate: sugar naturally found in fruits and vegetables; made of just one or two sugar molecules (monosaccharides/disaccharides).• They are the quickest source of energy (rapidly digested)• Also in sweetened products- candy, cookies, soft drinks, and desserts

2. Complex carbohydrates- made from two or more simple sugars (polysaccharide)• Starches found in grains, seeds, nuts,

legumes (beans), and tubers (potatoes).• During digestion starches breakdown into

sugars• They take longer to digest 

3. Dietary Fiber: tough stringy part of vegetables, fruits, and grains that aids in digestion• Moves waste through your digestive

system• Prevents constipation, appendicitis and

some intestinal problems• Make you feel fuller for longer• Low in fat and calories• Recommended: 25 grams per day

Proteins: Nutrients that help build and maintain body tissues. • 4 calories for each gram• 15 to 20% of our diet should come

from proteins• Excessive protein calories are

converted to fat for storage 

• Made up of chains of amino acids• Your body can make all but 9 amino

acids which are called essential amino acids; you must get these from the foods you eat.

 

Pg. 61

Complete Protein: Foods with all nine essential amino acids necessary for humans or other animals.• Examples: Dairy,

Soybeans, Meat, Eggs, Buckwheat, Hempseed, Chia, and Quinoa

Incomplete Protein: foods which lack some of the essential amino acids• Ex: Plants sources such as legumes, nuts, whole grains, and seeds

 

Fats: A lipid that does not dissolve in water aka insoluble• Most concentrated form of energy• 9 calories per gram • Made of fatty acids• Types:• Saturated Fats: fatty acid which holds all

the hydrogen atoms it can • Solid or semi-solid at room temperature• Found in Animal Fats (butter, meat, egg

yolks) and in tropical oils (coconut and palm). • Unhealthy fat because it increases

cholesterol levels in the blood, and can lead to heart disease

 

• Unsaturated fats- fats missing one or more hydrogen atoms • Most are vegetable fats• Generally liquid at room

temperature• Healthy fat- it reduces bad

cholesterol levels in the body All about Fat!!

The Role of Fats• Carry vitamins A,D,E, and K into your blood• Source of linoleic acid (needed for growth and healthy skin)• Adds flavor to food and satisfy hunger (not appetite)• Needed to protect organs

• American Heart Association recommends below 30% of your daily calories should come from fat ant not more than 10% of it be saturated. • Cholesterol: a fatlike substance produced in the liver of all animals

• Assists in the production of sex hormones, vitamin D when exposed to sunlight, and is a protective covering on nerves• High cholesterol levels in the blood is a major cause of heart and circulatory diseases

Summary:

CARBS, PROTEINS, AND FATS OH MY!

Pg. 58

Put down 3 post it notes On the top write the 3 (of the 6) Essential Nutrients that we discussed today. On the underside of the post it note write the definition and recommended % of daily calories On notebook paper below, draw a picture to represent what it is/what it does.

CONTRASTING CARBS, PROTEINS, AND FATS

Pg. 60

Divide the page in three sections.

In one section draw a picture to remind you of the difference between simple vs. complex carbs

In the second draw a picture to remind you of the difference between complete vs. incomplete proteins

In the last section, draw a picture to remind you of the difference between saturated vs. unsaturated fats.

*Use a minimum of 4 colors