BELL WORK

FILL OUT YOUR FOOD LOG

REVIEW

The study of nutrients and how the body uses them

Nutrition

Nutrients have 3 functions

HELP THE BODY BUILD NEW TISSUE

HELPS THE BODY REPAIR DAMAGED CELLS

HELPS THE BODY PRODUCE ENERGY

REVIEW

NUTRIENTS THAT PROVIDE ENERGYPROTEINSCARBOHYDRATESFATSNUTRIENTS THAT HELP THE BODY RUN

SMOOTHLYVITAMINSMINERALSWATER

NUTRITION

NUTRIENTS FOR WELLNESS

OBJECTIVES

• identify the six major classes of nutrients.

• explain specific ways your body uses nutrients.

6 ESSENTIAL NUTRIENTS

Six Groups of Nutrients

Carbohydrates

Proteins

Fats

Vitamins

Minerals

Water

CARBOHYDRATES

All carbohydrates are made of sugar molecules.

½-2/3 of your daily energy should come from carbohydrates

There are two kinds of carbohydrates: simple and complex.

carbohydrates Sugars and starches that occur naturally in foods, mainly in plants

SIMPLE CARBOHYDRATES

Molecules remain separate

Fruits, vegetables, milk, and milk products

COMPLEX CARBOHYDRATES

Molecules form long chains also know as starches.

Grains, dried beans, starchy vegetables such as potatoes

CARBOHYDRATES

Carbohydrates are 4 calories per gram

45%-65% of total calories should come from carbohydrates

How do you calculate your %

If you are eating 2000 calories and you want 50% carbs here is your calculation

2000*.5= 1000 then you divide the number of calories in carbohydrates which is 4

1000/4 = 250 grams

So when looking at your food log you should be some where around 250

FIBER

Fiber is a special type of complex carbohydrate found in raw fruits, vegetables, and whole grains.

fiber The parts of fruit, vegetables, grains, and beansthat your body cannot digest

Eating high-fiber foods can help reduce your risk of certain types of cancer and heart disease.

FIBER

PROTEINS

Proteins are made up of chemical building blocks called amino acids.

proteins Nutrients your body uses to build, repair, and maintain cells and tissues

PROTEINS

Proteins also play an important role in fighting disease because parts of your immune system are made of proteins.

There are 2 types of proteins: complete proteins and plant proteins.

COMPLETE PROTEINS

Contain all nine of the essential amino acids.

Example, beef, pork, veal, fish, poultry, eggs, most dairy products

PLANT PROTEINS

Lack one or more of the essential amino acids

Examples: nuts, peas, and dried beans

PROTEINS

Proteins are 4 calories per gram

10%-30% of your total calories consumed should be from protein

CALCULATION

For a 2000 calorie diet if you wanted to calculate 30% protein

You would take 2000*.3=600

600 divided by calories in protein which is 4

600/4=150

So your food log should show you somewhere around 150 grams per day if you were on a 2000 calorie per day

FATS

Eating too many foods containing saturated fats can increase your risk of heart disease.

saturated fats Fats that are solid at room temperature

Butter, cheese, fatty meats

FATS

Most of the fats in your diet should be unsaturated fats.

unsaturated fats Fats that remain liquid at room temperature

Olive oils, nuts, and avacodo

CHOLESTEROL

Cholesterol is a fatty substance found in the blood.

Eating to much fat can increase the body’s level of cholesterol

CHOLESTEROL

LDL “LOW DENSITY LIPOPROTEIN”

Collects on the walls of arteries and forms plaque

Know as bad cholesterol

CHOLESTEROL

HDL “High density lipoprotein”

Removes LDL from the arteries

Know as good cholesterol

FATS

Fats have 9 calories per gram

20%-35% of your total calories consumed should come from fat.

NOT ALL FATS ARE GOOD FATS.

CALCULATIONS

Example you have a 2000 calorie diet and you want to calculate 25% fats

2000*.25=500500 then needs to be divided by fat calories

per gram which is 9500/9=55.6 gramsThis means on your food log for 2000 calorie

diet you would be around 55.6 grams of fats a day

VITAMINS AND MINERALS

Vitamins and minerals are essential to your body’s health.

vitamins Substances that help your body fight infections and use other nutrients, among other jobs

minerals Elements that help form healthy bones and teeth, and regulate certain body processes

VITAMINS AND MINERALS

Vitamins

Water-Soluble Fat-Soluble

Not stored in the body Stored in the body

Must be consumed regularlyStored in the body’s fat until they

are needed.

The best way to get vitamins and minerals is to choose nutritious foods.

VITAMINS AND MINERALS

WATER

HELPS DIGEST AND ABSORB FOOD

REGULATES BODY TEMPERATURE AND BLOOD CIRCULATION

CARRIES NUTRIENTS AND OXYGEN TO CELLS

REMOVES TOXINS AND OTHER WASTES

CUSHINONS NOINTS

PROTECTS TISSUES AND ORGANS FROM SHOCK AND DAMAGE

Dehydration is a lack of water in the body.

You need to replace the water your body loses by drinking at least eight 8-ounce cups of fluid each day.

WATER