the essential nutrients
TRANSCRIPT
The 7 Essential Nutrients
ORGANIC
CarbohydratesFunction:
The main source of energy for the body
Carbohydrates
Food Sources:
Primarily Plants
Fruits
Vegetables
Grain products
Legumes
peas
Carbohydrates
Types:
Simple Carbohydrates
Sugars
Simple carbohydrates digest quickly into the body.
Complex Carbohydrates
Starches
They regulate blood sugars, and keep you feeling fuller longer as they digest slowly.
ProteinsMain Function:
Help build, repair and maintain body tissues.
Source of energy for the body.
Can only do their job if you eat enough carbohydrates and fats. If you don’t, your body starts using protein energy and is unable to build,repair, maintain tissues.
What happens if we don’t eat enough protein?
Some protein can be stored in fat, but eventually your body will begin to break down.
ProteinsFood Sources
Animal Sources:Meats (19-22 grams of protein)
Poultry (chicken breast = 35 grams protein)
Fish, seafood (approx. 22 grams per serving)
Eggs (1 egg = 6 grams protein)
Milk products - cheese, cottage cheese, milk (8-15 grams)
Plant Sources:Beans (7-10 grams/cup),
nuts and seeds(9 grams/cup)
2 Tbsp of Peanut Butter (8 grams)
How much protein do you need a day?Body weight (lbs) x 0.37 = grams per pound needed
Lipids
Main Function
Concentrated source of energy (storage)
Transports nutrients
Nourish skin and protects organs
Promotes normal cell growth
Contains essential fatty acids important for good cholesterol levels and reducing health risks.
Lipids
Food Sources
Depends on the type of fat.
Examples:
meat, poultry skin, whole milk
vegetable oils and seafoods
olive oil, peanut oil, avocado, canola oil.
INORGANIC
Water
“The forgotten nutrient”
Function:
Critical for survival
Can only live a few days without it.
Plays a role in many chemical reactions that go in the body.
Body uses 2-3 liters/day
Water
Food Sources
You need to drink to 8 cups of water a day.
Water, fruit, juice, milk, soup
Minerals
Main Function:
Vital for good health.
Most minerals become a part of your body, such as teeth/bones.
Other minerals are used to make substances that your body needs.
MineralsYou have to get the right amount per day. Too much or too little can cause health problems:
Example: Too much iodine = hyperthyroidism (fast metabolism)
Too little iodine = hypothyroidism (slow metabolism)
Minerals
Food Sources:
Milk
Dark orange & green vegetables