Give you energy Build and repair body cells Regulate body processes

To use nutrients, your body must digest the food

Digestion is the breaking down of food After digestion, nutrients are absorbed into

bloodstream

Mouth – saliva starts to break down food chemically, chewing breaks it down physically

Esophagus – carries food to stomach Stomach – gastric juices break down food chemically Small Intestine – digestive juices produced in the liver,

pancreas, and small intestine fully break down food. Liver – nutrients are taken to liver, where they are

ready to use and then transported into bloodstream to cells

Large Intestine – waste material, such as fiber, moves into here or colon and water, potassium, and sodium are removed and rest is eliminated from the body.

Serves as the body’s main energy source Two types

◦ Simple◦ Complex

Simple are sugars and complex are starches and fiber◦ Sugar is a simple that is digested quickly and

made of one or two sugar units◦ Starch is made of many sugar units attached

together◦ Fiber come from plant material that cannot be

digested

Provides energy Gives food flavor and texture Healthy skin and normal growth Transport some vitamins Mixture of saturated and unsaturated fatty

acids 3 types of fats

◦ Saturated◦ Unsaturated◦ Trans Fats

Solid at room temp. Come from animal sources and tropical oils:

coconut, palm, and palm kernel Tend to raise the cholesterol level

Liquid at room temp. Vegetable oils Nuts, olives, and avocados Help lower the cholesterol level in blood Omega-3 fatty acid which is good for heart

Hydrogenated or processed to be firm Stick margarine Hydrogenation forms trans fats Some processed foods, such as some

cookies, have trans fat Raise blood cholesterol

Fat-like substance found in body cells Helps carry out many body processes High levels linked to heart disease

Substances body uses to build new cells and repair injured ones

Needed for growth and fighting diseases Energy if you don’t enough carbs and fat Made up of amino acids Of the 22 amino acid, 9 are essential, which

means they must come from food Your body can make the other 13 If you consume enough calories, any excess

protein breaks down and is stored as fat

Two types Complete have all nine essential amino

acids.◦ Foods from soybeans and from animal sources

provide these proteins Incomplete lack one or more essential

amino acid◦ Eating a variety of food from plant sources can

provide all the essential amino acids you need

Water is a nutrient Every body cell contain water Carries nutrients, helps regulate body temp.,

and helps perform life-supporting functions Also helps digestive process by eliminating

waste Lose water everyday by breathing, sweating,

and body waste Teen girls need about 78 ounces a day and

teen boys need 112 ounces a day

Vitamins are nutrients Needed in small amounts Do not provide energy, but body cannot

produce it without them Regulate body processes and help other

nutrients do their work Two types

◦ Water-soluble◦ Fat-soluble

Dissolve in water Most cannot be stored by body Gets rid of extra in urine

◦ Thiamin◦ Riboflavin◦ Niacin◦ Vitamin B6◦ Vitamin B12◦ Folate (folic acid)◦ Vitamin C

Dissolve in fat-both in foods and in body Stores extra in body and in liver Body pulls some out of storage when

needed Excess amounts can become harmful

◦ Vitamin A◦ Vitamin D◦ Vitamin E◦ Vitamin K

Uses for many processes Regulate body process Some become part of you body in the form

of cells, fluids, muscles, teeth, and bones Work together

Bones grow with the help of calcium, phosphorus, and magnesium

Body constantly removes and replaces the calcium stored in bones

After age 30 to 35 more calcium is taken away and bones gradually lose strength

Losing too much can lead to osteoporosis, a condition that causes bones to weaken and break easily

Calcium needs highest during teen years

Iron helps red blood cells carry oxygen to all cells

If you do not get enough, you may develop anemia

Anemia is a condition in which the blood does not have enough red blood cells to carry oxygen to cells that make energy

Anemia can make you feel tired and weak Females require more iron than males

Calories are not a food ingredient or a nutrient

It is a unit that measures energy from food and energy used by the body

Everyone needs them to live Get the right number from foods that have

the right nutrients for your health You can use extra through more physical

activity

Three nutrients provide energy: carbs, proteins, and fats

Other nutrients do not (water, vitamins, and minerals)

Different foods supply different amounts One gram of carbs or protein has 4 calories One gram of fat has 9 Teens should get 45% to 65% of calories from

carbs and 10% to 35% from proteins Fats should compromise 25% to 35% with no

more than 10% from saturated fats Eat as little trans fats as possible

How much energy you need depends on how much you use

Speed at which your body uses energy is called you basal metabolic rate (BMR)

A person with high BMR uses more calories BMR differs depending on body build and

size, age, gender, and genetic make-up Muscle uses more energy than fat Teens use more because they are growing

The Recommended Dietary Allowances (RDAs) give advice about daily nutrient needs for most healthy people.

They are part of the Dietary Reference Intake (DRIs)

One new study in nutrition science is phytonutrients, or natural chemicals found in plants

Getting too few nutrients can lead to nutrient deficiency

A nutrient deficiency is one form of malnutrition or poor nutrition◦ Cause by health problems that keep the body from

using nutrients or food shortages or poverty

Too much of some nutrients over time can be harmful

Extra energy from carbs, proteins, and fats turn to body fat

Too much fat increases risk of heart disease Excess of fat-soluble vitamins can build up in the

body Excess water-soluble pas out of body as waste,

however too much Vitamin C can cause diarrhea Excess vitamins usually come from supplements

A dietary supplement contains nutrients or other food substances that add to your diet

May be sold as pills, capsules, liquids, or powders.

Ask doctor before taking supplements High doses can be harmful