Six Essential Nutrients

Food provides your body with NUTRIENTS.

NUTRIENTS are substances that the body needs to 1.Regulate bodily functions2.Promote growth3.Repair the body tissues4.Obtain energy.

Your body requires many nutrients for these tasks butSIX ARE ESSENTIAL. An ESSENTIAL NUTRIENT is a nutrient that your bodycan not make so it must be consumed through adietary source.

6 ESSENTIAL NUTRIENTS:

Fuel Nutrients

Macro

Regulatory Nutrients

+ Micro

1. Carbohydrates2. Fats3. Proteins4. Water

5. Vitamins6. Minerals

Fuel Nutrients = Body uses to supply energy

Regulatory Nutrients = Necessary in order for the body to function normally

Macro-nutrients = Body needs them in LARGE amounts DAILY

Micro-nutrients = Required in only small amounts (grams, mg and micrograms)

When your body uses the nutrients in foods, a series of chemical reactions occurs inside your cells.

As a result, energy is released.

Metabolism is the chemical process by which your body breaks down food to release this energy.

The amount of energy released when nutrients are broken down is

measured in units called CALORIES.

THE FUNCTIONS AND BENEFITS OF CARBS:• The body’s MAIN SOURCE OF ENERGY• Fuel for the brain• Fuel for muscles• Low in calories (4 calories per gram)• High in nutrients and fiber• Contains no cholesterol

55-65% of total daily calories

4 calories per gram

TWO KINDS OF CARBS:

1.COMPLEX CARBS: - Starches and fiber (bread, pasta, potatoes, rice, etc.

- Provide your body with the most energy - Refined (white bread, pasta) vs. Unrefined

(whole wheat, grains)- Should try to eat unrefined carbs

because fiber and nutrients have not been removed

Fiber:•Carbohydrates contain dietary fiber• Fiber can not be digested but it assists digestion and strengthens intestines• Fiber has many health benefits (helps with weight control, heart disease, diabetes, cancer and intestinal diseases)• Best sources are from whole grain cereals and skins of fruit and vegetables

30% of total daily calories

9 calories per gram

Functions of Fat• Source of energy – but NOT the first source• Provides essential fatty acids• Support and cushion vital organs (protection) and insulates against heat and cold• Cell membrane construction• Oil in skin and hair• Flavor and satiety (feeling of fullness, digested slowly)• Transports fat soluble vitamins• Regulates cholesterol usage

Most fats are a mixture of SATURATED AND UNSATURED FATS

1.Saturated Fats:•The “bad” fat•Solid at room temperature•Causes build-up in arteries•Comes mostly from animal products- lard, butter, milk and meat fats

2. Unsaturated Fats:• Liquid at room temperature• Contain essential fatty acids- The “good” fats - Polyunsaturated (fish, sunflower,

corn, whole grains)- Monounsaturated

(nuts, olive, canola, peanut oils)

***SHOULD AVOID TRANS FATS (industrialized hydrogenated oil)

Cholesterol •Fat related substance:•Contained in saturated fat•Is needed for cell and nerve make up, hormone and bile production•Body produces adequate amounts already•Body can handle an excess of 300 grams a day, then tends to build up

Two Types of Cholesterol:1.HDL- High Density Lipoprotein (Good cholesterol) {>35 is good}2.LDL- Low Density Lipoprotein (Bad cholesterol) CLOGS ARTERIES {<130 is good}

CHOLESTEROL HAS BEEN SHOWN TO BE A MAJOR PART OF BLOCKAGE IN THE ARTERIES. THIS INCREASES THE CHANCES OF A PERSON DEVELOPING HIGH BLOOD PRESSURE AND HEART DISEASE.

THIS CAN BE CONTROLLED BY DIET AND EXERCISE. EXERCISE HAS BEEN SHOWN TO DECREASE CHOLESTEROL LEVELS AND CHANGE CHOLESTEROL RATIOS.

1 POUND OF FAT = 35OO CALORIES

About 3,500 calories adds up to about 1 pound. This applies whether they are food calories coming in, or calories (burned by

exercise) going out.

If you eat 3,500 calories more than your body needs, you will put on about 1 pound. If you use up 3,500 calories more than you eat, you will lose about 1 pound in weight.

10-15% of total daily calories

4 calories per gram

FUNCTIONS OF PROTEINS: “BUILDING BLOCKS”•Forms new tissues and replaces old•Essential for clotting •Provides protective coating in hair, skin, nails•Transports nutrients

PROTEINS ARE COMPOSED OF AMINO ACIDS•Protein building blocks•Over 20 different amino acids

ESSENTIAL AMINO ACIDS•There are 9 essential amino acids•Can not be manufactured in the body•Must be provided in the diet•Necessary for normal health and growth

SOURCES OF PROTEIN:• fish, poultry and beans are good sources (lower fat)• lean cuts of meat

RECOMMENDED DAILY ALLOWANCE FOR PROTEIN:(BASED ON A HEALTHY PERSON)

Ages 11-14 = 0.45 grams per pound of IDEAL body weightAges 15-18 = 0.39 grams per pound of IDEAL body weightAges 19 and up = 0.36 grams per pound of IDEAL body weight

Example: a 16 year old female or male whose ideal body weight is 150 lbs = 150 x 0.39 = 58.50 grams per day

WATER IS THE MOST VITAL YET NEGLECTED NUTRIENTIT CONTAINS NO CALORIESTHE HUMAN BODY IS ABOUT 60% WATEREVERY LIVING CELL DEPENDS ON WATER TO CARRY OUT ESSENTIAL BODILY FUNCTIONS

FUNCTIONS:1.Carries nutrients and oxygen to cells2.Removes waste3.Regulates body temperature 4.Major component of sweat and urine5.Essential for digestion and absorption of food6.Lubricates joints

ELECTROLYTES ARE SALTS FOUND IN BODY FLUID, TISSUE AND BLOOD. PROPER BALANCE IS ESSENTIAL FOR MUSCLE COORDINATION, HEART FUNCTION, FLUID ABSORPTION AND EXCRETION, NERVE FUNCTION, AND CONCENTRATION.

THE KIDNEY REGULATES WATER IN THE BODY. WITHOUT WATER, KIDNEYS CAN NOT FUNCTION PROPERLY.

LOSS OF 15-20% OF BODY WATER CAN BE FATAL. YOU CAN SURVIVE 50 DAYS WITHOUT FOOD, BUT ONLY 3 DAYS WITHOUT WATER.

YOU SHOULD DRINK 6-8 GLASSES OF WATER A DAY, MORE IF YOU ARE ACTIVE

DEHYDRATION-Can be caused by kidney malfunction, vomiting, diarrhea, high fever and extreme physical exertion-If you feel thirsty….you are ALREADY dehydrated-Causes weakness, heat cramps, heat exhaustion and can cause heat stroke….death

5-6% of your body is made up of minerals Minerals have NO CALORIES and provide NO ENERGY Come from elements in the earths crust Present in ALL plants and animals You need 25 DIFFERENT MINERALS- all in different amounts

FUNCTIONS:• Help regulate body functions• Aid in growth and maintenance of body tissues• Help release energy•Maintain water balance•Regulate blood clotting•Regulate muscular and nervous tissue impulses•Help regulate normal heart rhythm

6 MACRO – MINERALS (NEED IN LARGER AMOUNTS - 100 MG DAY)

1.SODIUM2.POTASSIUM3.CALCIUM4.PHOSPHORUS5.MAGNESIUM6.CHLORIDE

TRACE MINERALS – (NEEDED IN SMALLER AMOUNTS – LESS THAN 100 MG DAY)

1.IRON2.ZINC3.IODINE4.COPPER5.FLUORIDE6.SELENIUM

Humans need 13 VITAMINSVitamins are found in living things

FUNCTIONS:1.Body Metabolism2.Growth 3.Development

TWO TYPES OF VITAMINS:

1.FAT SOLUBLEDissolve in fatCAN be stored in the bodyCAN overdoseMeasure in International Units (I.U.)Examples- A, D, E and K

2. WATER SOLUBLEDissolve in waterCAN NOT be stored CAN NOT be overdosedMeasured in MilligramsExamples- B, C, thiamin, riboflavin, niacin,