essential nutrients. six essential nutrients 1. carbohydrates 2. proteins 3. fats 4. vitamins 5....
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Essential NutrientsSix Essential Nutrients1. Carbohydrates2. Proteins 3. Fats4. Vitamins5. Minerals6. Fiber7. Water
CarbohydratesWhat are they?The basic building block of every carbohydrate is a sugar molecule, made up of carbon, hydrogen, and oxygen.4 calories per gramFunction: source of energy
2 Types of CarbohydratesSimple CarbohydratesSimple carbohydrates are made up of one or two sugar molecules linked together4 calories per gramExamples: glucose, fructose, and natural fruit sugar
What does 200 calories look like?
CELERY1425 grams= 50 ounces or 3 POUNDS
CARROTS 570 grams= 20 ounces 1.5 POUNDS
AVOCADO 125 grams= 4 ounces
DORITOS 41 grams= 2 ounces
SNICKERS 41 grams= 2 ounces2 Types of CarbohydratesComplex Carbohydratesare chains of three or more single sugar moleculesTakes a longer time for your body to break them downStay full longerIncludes fiber ExamplesWhole grain products, vegetables
ProteinWhat is it?Chains of amino acidsFunctions: builds and repairs bones, muscles, cartilage, skin, and blood4 calories per gramExample: meat
FatWhat is it?Chain of fatty acidsFunctionsource of energy, help maintain body temperature, and protect body tissues and organs9 Calories per gram
Healthy FatMonounsaturatedMonounsaturated fat tends to lower LDL cholesterol (the "bad" cholesterol).found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado.
PolyunsaturatedPolyunsaturated Fat tends to lower blood cholesterol levels.found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed).
Unhealthy FatsSaturated increase blood cholesterol levelssolid at room temperaturefound mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oilsButter is high in saturated fat, while margarine tends to have more unsaturated fat.
Trans raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease, stroke, and developing type 2 diabetes.
Cholesterol a fatlike substance in the liver of all animals and therefore found only in foods of animal origin.
Bad-LDLIt can elevate blood cholesterol levels which can be a major risk factor for heart and circulatory diseases.
Good-HDLIt helps in the production of sex hormones and vitamin D (in the presence of sunlight) and of the protective shield around nerve fibers.
VitaminsThey are compounds that help regulate many vital body processes. (such as: digestion, absorption, and metabolism of other nutrients.)
VitaminsAmount of Intake for WomenAmount of Intake for MenTypes of Food that contain itVitamin A700 mcg-3000mcg900 mcg-3000mcgYellow, orange , and dark green vegetables, eggs, fish
Vitamin B1 Thiamin1.1 mg1.2 mgVitamin B2 Riboflavin1.1 mg1.3 mgWild rice, pasta, whole grainsVitamin B3 Niacin14 mg- 35mg16 mg- 35 mgBread, yeast, nuts seeds, dried fruit Vitamin B61.3 mg- 100 mg1.3 mg- 100 mg
Cereals, brown rice, brown breadVitamin B122.4 mcg2.4 mcgMeat, poultry, fish ,eggsFolate400 mcg-1000mcg400 mcg-1000mcg
Brussel sprouts, broccoli, yeast, fruit juices, orangesVitaminsVitaminsAmount of Intake for Women
Amount of Intake for Men
Types of Food that contain itBiotin30 mcg30 mcgWhole grain products, egg yolks, bran cerealsVitamin C75 mg- 2000mg90 mg- 2000 mgFruits, vegetablesKiwi, Brussel sproutsVitamin D5 mcg- 50 mcg5 mcg- 50 mcg
Dairy products, fish, egg yolksVitamin E15 mg- 1000 mg15 mg- 1000 mg
Nuts, seeds, avocado, egg yolk , whole grainsVitamin K90 mcg120 mcgBroccoli, green leafy vegetablesMineralsMineralsDaily Intake Amount for WomenDaily Intake Amount for Men
Boron20 mg20 mg
Calcium1000-2500 mg1000-2500mgChromium25 mcg35 mcgCopper900 mcg- 10,000 mcg900 mcg- 10,000 mcgFluoride3 mg- 10 mg4 mg- 10 mgIodine150 mcg- 1000 mcg150 mcg 1000 mcgIron18 mg- 45 mg8 mg -45 mgCalcium---30 years oldCalcium - Gives structure to your bones and helps develop and maintain bone strength.
(If you dont get enough calcium during your teen years your bones will lack density and in later life you may sufferfrom osteoporosis.)
IronIron - During the teen growing years iron is important to help the hemoglobin in your blood (hemoglobin carries oxygen throughout the body.)Without iron you would feel fatigue and have little endurance.
Minerals cont.MineralsDaily Intake Amount for Women
Daily Intake Amount for Men
Magnesium310 mg- 350 mg350 mg- 400 mgPhosphorus700 mg- 4000 mg700 mg- 4000mgSelenium55 mcg- 400 mcg55 mcg- 400 mcgZinc8 mg- 40 mg11 mg- 40 mgWaterRecommended Daily Intake60 percent of your body weight in ouncesExamples120lbs120 x .6 = 72 ounces
WHY DO WE NEED ALL OUR ESSENTIAL NUTRITENTS?If we dont.Weak immune systemincreased susceptibility to disease impaired physical and mental development reduced productivity
Unit 2 VocabularySEDENTARY- involving little physical activity.APPETITE- the psychological desire for food..EATING DISORDERS- extreme, harmful eating behaviors that can cause serious illness or even death.BODY IMAGE- the way you see your bodyNUTRIENTS- substances in food that your body needs to grow, torepair itself, and to supply you with energy.CALORIES- a unit of heat used to measure the energy your bodyuses and the energy it receives from food.MY PLATE- icon chosen as an easy way to remind people to be mindful of what they put on their plate.METABOLISM- the process by which the body breaks down substances and gets energy from food.NUTRITION- the process by which your body takes in and uses food.VEGETARIAN- a person who eats mostly plant-based foods.
Vocabulary unit 2VEGAN- a person who eats only plant-based foods.NUTRIENT DENSE- foods that have a high ratio of nutrients to calories.OBESE- having an excess of body fat.FAD DIETS- weight loss plans that tend to be popular for only a short time.OSTEOPOROSIS- a condition in which the bones become fragile and break easily.