What are the six What are the six basic nutrients?basic nutrients?

Make a list of as many essential nutrients as Make a list of as many essential nutrients as you can. Next to each nutrient, explain what you can. Next to each nutrient, explain what

that nutrient does for your body. For example, that nutrient does for your body. For example, under carbohydrate, you could write provides under carbohydrate, you could write provides

energy.energy.

What percent of carbohydrate, protein & fat is What percent of carbohydrate, protein & fat is needed in a healthy diet?needed in a healthy diet?

What is food?What is food? Satisfies Satisfies hungerhunger Source of Source of enjoymentenjoyment Part of Part of social lifesocial life Part of your Part of your cultureculture

But most importantly, it provides But most importantly, it provides the the energy and nutrients energy and nutrients needed needed to regulate all bodily functions.to regulate all bodily functions.

What is a calorie?What is a calorie? CalorieCalorie

unit of measureunit of measure ENERGYENERGY• energy energy suppliedsupplied

by food by food • energy energy usedused by by

the bodythe body physical physical

activityactivity normal body normal body

functionsfunctions

What is a nutrient?What is a nutrient?

NutrientNutrient chemical substance in foodchemical substance in food builds, repairs, and maintains builds, repairs, and maintains body body

tissues tissues regulatesregulates body processes body processes providesprovides energy energy

6 Basic Nutrients6 Basic Nutrients

ProteinProteinCarbohydratesCarbohydratesFatsFatsWaterWaterVitaminsVitaminsMineralsMinerals

Make a list

On the small piece of paper, please make a chart using 3 columns.

Label the first one protein, second one carbs, and last one fats.

List five examples of each in the columns.

ProteinProtein

4 Calories per gram4 Calories per gram 20 – 30%20 – 30% of daily caloric intakeof daily caloric intake Build, Repair, and Maintain body tissuesBuild, Repair, and Maintain body tissues Forms muscle, bone, blood, cell membranes, Forms muscle, bone, blood, cell membranes,

and hormones.and hormones.

Different types of proteinDifferent types of protein

Complete proteinsComplete proteins contain all essential contain all essential amino acids.amino acids. Animal sourcesAnimal sources

• Meat, fish, chicken, turkey, milk, yogurt, and eggs.Meat, fish, chicken, turkey, milk, yogurt, and eggs.

Incomplete proteinsIncomplete proteins lack some amino lack some amino acidsacids Plant sourcesPlant sources

• Nuts, seeds, and beansNuts, seeds, and beans• Must eat in certain combinationsMust eat in certain combinations

Protein/Amino AcidsProtein/Amino Acids

Building blocks of protein Building blocks of protein 20 amino acids20 amino acids

11 amino acids the body can 11 amino acids the body can produceproduce

9 amino acids the body can9 amino acids the body can’’t maket make

• Essential amino acids Essential amino acids

CarbohydratesCarbohydrates

4 calories per gram4 calories per gram The bodyThe body’’s main source of energys main source of energy 50 – 60% of daily caloric intake50 – 60% of daily caloric intake 2 types of carbohydrates2 types of carbohydrates

Simple Simple sugarssugars• Enter blood stream quicklyEnter blood stream quickly• Quick source of energyQuick source of energy

Complex Complex starches, fiber, and plant foodsstarches, fiber, and plant foods• Enter bloodstream slowlyEnter bloodstream slowly• Long-lasting energyLong-lasting energy

What to Know About Carbohydrates

Glucose is a simple sugar that is produced when you eat complex carbohydrates.

Glycogen is stored in the muscles. It is converted to glucose when you need energy.

Fiber Found in tough stringy parts of fruits, Found in tough stringy parts of fruits,

vegetables and grainsvegetables and grains Helps move waste through digestive systemHelps move waste through digestive system Helps prevent constipation, appendicitis, and Helps prevent constipation, appendicitis, and

intestinal problemsintestinal problems Reduce risk of cancer and heart diseaseReduce risk of cancer and heart disease Some types help to lower blood cholesterolSome types help to lower blood cholesterol Recommended 25 grams/dayRecommended 25 grams/day

There are two types of fiber: Insoluble fiber helps prevent constipation and is

associated with reduced risk of colon cancer. Soluble fiber reduces your blood cholesterol level and

your risk of developing heart disease.

CarbohydratesCarbohydrates

BreadBread RiceRice PastaPasta PotatoPotato YamsYams MacaroniMacaroni

NoodlesNoodles CerealCereal OatmealOatmeal FruitFruit HoneyHoney Table sugarTable sugar

FatFat

9 calories per gram9 calories per gram 20 – 30%20 – 30% of daily caloric intakeof daily caloric intake FunctionsFunctions

Source of energy reserve Source of energy reserve Make vitamins usableMake vitamins usable Cushions and protects internal organsCushions and protects internal organs Maintain body heatMaintain body heat Build brain cells and nerve tissuesBuild brain cells and nerve tissues

Saturated FatSaturated Fat RDA = 20 gramsRDA = 20 grams Contributes to cholesterolContributes to cholesterol

Cholesterol is a fat-like substance made by the body Cholesterol is a fat-like substance made by the body and in some foodsand in some foods

Increase cholesterol Increase cholesterol == increased risk of heart increased risk of heart diseasedisease

LDL (Low Density Lipoprotein) = LDL (Low Density Lipoprotein) = SourcesSources

• Dairy products and egg yolksDairy products and egg yolks• Meats, poultryMeats, poultry• Butter, lard, shorteningButter, lard, shortening

Unsaturated FatUnsaturated Fat

RDA = 45 gramsRDA = 45 grams Contributes to heart healthContributes to heart health

Good cholesterolGood cholesterol HDL (High Density Lipoprotein) = HDL (High Density Lipoprotein) =

SourcesSources FishFish Corn oil, sunflower oil, canola oil, and olive oilCorn oil, sunflower oil, canola oil, and olive oil

Polyunsaturated fats Monounsaturated fats

WaterWater

8 – 8 oz. glasses per day8 – 8 oz. glasses per day Loss due to sweat and urineLoss due to sweat and urine FunctionsFunctions

65 - 70% of the body 65 - 70% of the body 95% of blood95% of blood Carries nutrients to the cellsCarries nutrients to the cells Helps digestion (shallow & absorb nutrients)Helps digestion (shallow & absorb nutrients) Removes body wasteRemoves body waste Regulates body temperatureRegulates body temperature Cushions the spinal cord and jointsCushions the spinal cord and joints

VitaminsVitamins

FunctionFunction Nutrient that helps the body use carbohydrates, Nutrient that helps the body use carbohydrates,

proteins and fats.proteins and fats. Two typesTwo types

Fat-solubleFat-soluble – – dissolve in fat & stored in the bodydissolve in fat & stored in the body

• Vitamins A, D, E, and KVitamins A, D, E, and K Water-solubleWater-soluble – – dissolve in water & not stored in the bodydissolve in water & not stored in the body

• Vitamins B Complex, CVitamins B Complex, C

Fat Soluble

• Vitamin A: Keeps eyes, hair, and skin healthy andcan be found in dairy products, fruits, and green and yellow vegetables.

• Vitamin D: Aids in formation of bones and teeth;found in meat and dairy products.

• Vitamin E: Helps form and maintain cells; found ingreen vegetables and whole-grain cereals.

• Vitamin K: Necessary for normal blood clotting; found in leafy, green vegetables and cheese.

Vitamin B ComplexVitamin B Complex• Vitamin B1 , (thiamin), is necessary for the

function of nerves.• Vitamin B2, (riboflavin), helps the body use

energy.• Vitamin B3 (niacin), helps maintain healthy skin

and nerve function.• Vitamin B6 helps the body use fat and take

in protein.• Vitamin B9, (folacin), is necessary for the

formation of hemoglobin in red blood cells.

• Vitamin B12 is necessary for the formation of red blood cells.

MineralsMinerals

Aids in chemical reactions in the bodyAids in chemical reactions in the body Macro minerals:Macro minerals: minerals that are required

in amounts greater than 100 mg. Trace minerals:Trace minerals: minerals that are needed

in very small amounts.

Types Macro Minerals

Calcium: strength to bones and teeth (dairy products)

Potassium: keeps fluids balanced within cells (green vegetables, bananas, legumes)

Sodium: regulates fluids in and out of cells (salt) Phosphorus: builds bones, teeth and cells (milk,

meats, poultry, legumes, cheese) Magnesium: necessary for chemical reactions

during metabolism (soy products, whole grains, beans, nuts, seeds, fruit, green leafy vegetables)

Types of Trace Minerals

Trace Mineral and Functions Copper: necessary for the

production of hemoglobin in red blood cells.

Iodine: necessary for the production of thyroid gland hormone

Iron: Aids in red blood cells in transporting oxygen

SourcesRed meat, liver, seafood,

poultry, nuts, and legumes

Iodized salt, milk, cheese,fish, whole-grain cerealsand breads

Liver, red meats, fish, eggs, legumes, and whole-grain

Types of Trace Minerals

Trace Mineral and Functions

Manganese: aids in synthesis of cholesterol & normal function of nerve tissue

Zinc: necessary for digestive enzymes & healing wounds

Sources

Whole grain products, leafy green vegetables, fruits, legumes, nuts

Seafood, red meats, milk, poultry, eggs, bread, and whole-grain cereals

SummarizingSummarizing

How many calories are in 1 gram of carb, How many calories are in 1 gram of carb, protein, and fat?protein, and fat?

How much water is recommended daily?How much water is recommended daily? What is the function of vitamins and What is the function of vitamins and

minerals?minerals? Which type is better?Which type is better?

Simple or complex carbohydratesSimple or complex carbohydrates Saturated or unsaturated fatsSaturated or unsaturated fats Complete or incomplete proteinsComplete or incomplete proteins