Six Nutrients

NUTRITION - is the science that studies how body makes use of food.

DIET - is everything you eat and drink.

NUTRIENTS - are the substances in food.

Words to Know!

1. You need energy2. You feel hungry3. You eat to get rid of hunger4. You feel satisfied5. You need more energy6. The cycle repeats again

The Process of Satisfying Hunger

It provides energy for daily activity

It gives you raw material

Eating is an enjoyable activity

What Food Does for You

CarbohydratesProteinFatMineralsVitaminsWater

Six Nutrients

Basic Nutrients Groups For Energy: Carbohydrates, Proteins, Fats

Basic Nutrients Groups For Metabolism: Vitamins, Minerals, Water

Carbohydrates are the primary source of energy. These nutrients provide sugars to your system for quick energy. 40-50% of our daily food energy intake (in calories) should be carbohydrates, but not just any carbohydrates. Many processed foods (candy, ice cream, soda, fruit juice, honey, etc.) have very high amounts of refined carbohydrates that flood your body too quickly with energy. Over time, this can cause very serious health problems. Make sure to get most of your carbohydrates from unprocessed foods (whole grains, beans, peas, brown rice, fresh fruits and vegetables).

Sources of Carbohydrates: - Whole wheat breads - Rice - Pasta - Potatoes

Carbohydrates

Protein is essential for body growth, build and repair cells, fight infection, and make blood strong. These body builders are made up of amino acids. and repair of body cells. These are sometimes called the building blocks of life because, in addition to providing slow, sustained energy, proteins provide necessary amino acids that help regulate body function and structure. This is why some body-builders and athletes add protein supplements to their diets. 20-30% of our daily food energy intake should be from proteins. While all meats and dairy foods are high in proteins, the best protein foods are low in cholesterol and saturated fats (ocean fish, salmon is best, tofu, beans, black-eyed peas).

Sources of Protein:- Meats- Eggs- Fish- Nuts- Beans

Protein

Fats are another source of energy. Fats may be the least understood of the nutrient groups.  We can't live without them but we think they harm us.  Actually, only certain fats (cholesterol, saturated fats) are harmful when eaten in excess.  This is why we should limit our beef, pork, lamb, veal, butter, coconut and dairy products.  Monounsaturated fats (from nuts, seeds, olives) and Polyunsaturated fats (from sunflower, corn, fish and shellfish) are fats that are good for us.  Omega 3 fats (cold water ocean fish, salmon) actually have been shown to reduce cholesterol.  Our fat intake should be about 20-30% of our diet.

Sources of Fat: - Butter - Cheese- Eggs- - Meat

Fats

Vitamins help regulate body functions. Your body cannot produce vitamins; you must obtain them through foods. Vitamins help the body use food and work properly. Nutrients have been proven over time to be necessary for health and fitness, but are in short supply in most modern diets. It only takes a tiny amount of these nutrients, but, if missing from the diet, they can cause giant health problems. Many vitamin supplements are available at varying strengths and qualities.

Sources of Vitamins:- Fruits- Vegetables- Whole grain breads

Vitamins

Vitamins work in many reactions that regulate body processes.

All of the B vitamins help us get energy from the foods we eat. Vitamin C, vitamin E, and beta-carotene (a form of vitamin A) act as antioxidants. They prevent cells from being damaged by oxygen.Vitamin A is important for normal vision Vitamin D is needed for bone health. Vitamin K is important for blood clotting.

Minerals help your body work properly. Although minerals make up only a small fraction of total body weight (4-5%), they are essential for human metabolism Like Vitamins, it only takes a tiny amount of each mineral to avoid serious health problems (like bone disease, depression, etc), but with more processed and prepared foods in our diets, less minerals are available. Minerals build bones, teeth, blood, and helps the body use energy. Minerals combine in important ways in the body, like Calcium in our bones. Each mineral has a specific role in our body. They also regulate body processes. For example, the Iron in red blood cells transports oxygen.

Sources of Minerals:- Milk- Meats- Whole grain cereal

Minerals

. MINERAL WHAT IS IT NEEDED FOR? WHERE

IS IT FOUND? IRON -Involved in transporting oxygen around the body in the

red blood cells. The best source is red meat e.g. beef and lamb. Green leafy vegetables, whole meal breads and stimulated breakfast cereals contain iron but it is not absorbed as well from these foods. Having a vitamin C source at the same meal will increase the amount of iron the body absorbs from these foods, e.g. having a fresh orange or orange juice with your breakfast cereal.

CALCIUM- Bones are composed of several minerals, the most important being calcium. Vitamin D works with calcium. Calcium requirements are higher during teenage years. In milk, cheese and yogurt, (low fat varieties have the same amount). Smaller amounts are found in white bread, nuts, green leafy vegetables and tinned fish.

Main minerals : Iron and Calcium

Water is essential to our body because it carries nutrients. Yes, water is a nutrient...the forgotten nutrient. Many people chase after the latest, most exotic nutrient when all they really need is to drink enough pure water. Nothing else works like water to clean your system, control your weight, digestion, energy, alertness. Nothing on this PowerPoint can work if you're not getting enough pure water.

Sources of Water:- Juices- Oranges- Milk- Water melon

Water

Water transports other nutrients to cells, carries wastes away, aids digestion and more. It makes up more than half your weight.

The human body is made up of over 70% water. Our blood is more than 80%‚ our brain... over 75%‚ and the human liver is an amazing 96% water!

Works to keep muscles and skin toned Aids in weight loss Transports oxygen & nutrients to cells Eliminates toxins & waste from the body Regulates body temperature

It depends on three factors:

- Gender

- Activity level

- Age

How Much Should You Eat?