lhs nutrition for health. what are nutrients? chemical substances in food that helps maintain the...
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LHS
Nutrition for Health
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What are nutrients?
• Chemical substances in food that helps maintain the body
• Some supply energy while others repair and build tissue
• You need over 50 for good health
• No food provides all the nutrients needed for the body
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6 Nutrients
• Protein
• Carbohydrates
• Vitamins
• Minerals
• Fats
• Water
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Carbohydrates
• Comes from:– Sugars - simple– Starches - complex– Fiber
• Sources – Vegetables– Legumes (peas, beans)– Pasta– Seeds– Nuts– Fruit
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Carbohydrates and What they do for us
Primary source for the body’s energy
• Helps digest fat
• Used for growth and maintenance
• Rich in fiber; helps prevent cancer and intestinal problems
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How much is needed daily
• 55-65% of your calories should come from carbohydrates (mainly complex)
• Too many carbs makes one fat
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Protein
• Animal (complete protein) = meat, fish, poultry, milk and milk products, eggs
• Plant (incomplete protein) = dried beans, peas, legumes (nuts)
• Incomplete proteins need to be combined to make a complete protein (beans and rice) (peanuts and bread)
Proteins are made from amino acids which are found completely in animal sources or
in combination with incomplete sources
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Protein and What it does for us
• Protein is found in EVERY cell
• Provides amino acids which are essential for growth, maintenance and repair of tissue
• Regulates body processes (fluid balance)
• Can be used for energy if carbohydrates and fat are not available
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Amount of Protein needed
• 10-15% of caloric intake per day
• Not enough Protein = Kwashiorkor
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Fat (Lipids)
• Visible sources (40%)– Butter/margarine– Salad dressings– Oils and shortening
• Invisible sources– Eggs– Cream– Baked products– Avocados
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Fats andWhat they do for us
• Provide energy
• Carry fat soluble vitamins
• Needed for healthy skin
• Provides protection to organs
• Helps to regulate body temperature
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Amount of Fat needed
• No more than 30% of daily calories
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Vitamins
• Fat-soluble sources– Liver, eggs, dark green leafy and bright veg.,
squash, cantaloupe, sun, milk
• Water-soluble sources– Fruits, breads, meat,
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Fat-soluble vitamins
• A, D, E, & K stored in fat in the body
• A -- for vision
• D -- comes from sun needed for bones
• E -- found in fatty food is an antioxidant
• K -- needed for clotting blood
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Water-soluble vitamins
• B -- found in bread and pasta vegetables
• Lots of B vitamins (riboflavin, niacin, thiamin, B6, B 12) -- needed for digestion and absorption of all nutrients
• C -- found in citrus foods, strawberries, peppers, etc.; helps clot blood; antioxidant!
• Excess is carried out of the body
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• Too little looks like this
Vitamins can only come from a well rounded diet
Beriberi lack of vitamin B
Pellagra lack of B Rickets lack of D
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Vitamins can only come from a well rounded diet (cont.)
Scurvy lack of vitamin C
Night blindness lack of vitamin A
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Minerals4% of our body weight
Our body can not manufacture these
• Calcium
• Iodine
• Sodium
• Chlorine
• Potassium
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Calcium found in milk and milk products
• Needed for bones and teeth
• Clots blood
• Too little calcium:
Normal bone----------osteoporosis
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Iodine and sodium found in table salt
• Needed for thyroid regulation and of electrolytes
• Too little iodine or too much causes goiter
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Water
• Must have water to function
• Most essential nutrient
• 75% body weight is water
• We can live 1 month without food
but we can only live a few days without water
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Water (cont.)
• Sources = all the food groups– Fruit, vegetables, milk = 75%
– Meat and poultry = 50%
– Grains 5-35%
– Water = 100%
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Water and What it does for our body
• Aids in digestion
• Chemical reactions within our body rely on water
• Lubricates joints and cells
• Regulates body temperature
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How much we need a day
• We use about 10 cups of water a day
• Require 8 glasses of fluid per day to supply enough for most people. Some need more.