Nutrients
Everything you eat contains nutrients Nutrients perform specific roles in
maintaining your body functions Your body uses nutrients in many ways
– As an energy source– To heal, build, and repair tissue– To sustain growth– To help transport oxygen to cells– To regulate body functions
Essential Nutrients
There are six essential nutrients– Carbohydrates– Proteins– Fats– Vitamins– Minerals– Water
Getting a proper balance of nutrients during the teen
years can improve your health through adulthood
Carbohydrates
Body’s main source of energy
Starches and sugars found in foods
Experts recommend 45 to 65 percent of daily calories should come from carbohydrates
There are 3 types of carbohydrates
Types of Carbohydrates
Simple – sugars
fructose in fruits lactose in milk
Complex– Starches (long chains of sugars linked together)
grains in bread and pasta Beans root vegetables like potatoes
Fiber (26 grams for teen girls;38 grams for teen boys)– a complex carbohydrate the body cannot digest– it moves waste through your digestive system– Sources include
fruits and vegetables whole grains Nuts, seeds, and legumes
Proteins
Nutrients the body uses to build and maintain its cells and tissues
10-15% of daily calories should be from proteins
Made of chemicals called amino acids The body uses 20 amino acids 9 are essential amino acids, and must be
found in food, as the body does not produce or synthesize these
Fats
Less than 25-35% of daily calories should be from fats
Your body needs a certain amount of fat to function properly
Fats are classified as saturated or unsaturated
Essential fatty acids are needed but not produced by the body
Types of Fat
Unsaturated fats– Vegetable oils– Nuts and seeds
Moderate amounts may lower risk of heart disease Saturated fats
– Meat– Dairy products– A few plant oils; palm coconut, and palm kernel
Too many saturated fats may increase your risk of heart disease Trans fats
– Stick margarine– Snack foods– Packaged baked goods
Trans fat can raise your total blood cholesterol, increasing the risk of heart disease
Vitamins
Compounds found in food that help regulate many body processes
Fat-soluble– Vitamin A– Vitamin D– Vitamin E– Vitamin K
If consumed in large amounts these vitamins can build up in the body and become harmful
Water soluble– B Vitamins– Vitamin C– Folic acid
Minerals
Elements found in food that are used by the body
The body cannot produce minerals, it must get them from food
Calcium Phosphorus Magnesium Iron
Water
Water is essential for most body functions– Moving food through the digestive system– Digesting carbohydrates and proteins, and aiding
other chemical reactions in the body– Transporting nutrients and removing wastes– Storing and releasing heat– Cooling the body through perspiration– Cushioning the eyes, brain, and spinal cord– Lubricating the joints
How much water should you consume?
Teen girls need about 9 cups of fluids per day Teen boys 13 cups About 20% of your total water intake comes from the
foods you eat Drinking fluids with your meals and when you feel
thirsty will supply the body with the water it needs If you are very active you need to drink even more
water to replace what your body loses when you sweat– If you feel thirsty you waited too long to take in extra
fluid!