NutrientsNutrients

Complete ProteinComplete Protein

Contains ALL amino acids needed by Contains ALL amino acids needed by the bodythe body

Complete Protein FunctionsComplete Protein Functions

1.1. Build and repair cellsBuild and repair cells

2.2. Make enzymes, hormones, Make enzymes, hormones, antibodiesantibodies

3.3. Help transport iron and oxygenHelp transport iron and oxygen

4.4. Provide energy (12% of daily Provide energy (12% of daily calories)calories)

Incomplete ProteinIncomplete Protein

Contains some of the amino acids Contains some of the amino acids needed by the body; needs to be needed by the body; needs to be eaten in combinations to make a eaten in combinations to make a complete proteincomplete protein

Starch – Complex Starch – Complex CarbohydrateCarbohydrate

Carb that needs to be broken down Carb that needs to be broken down (into glucose) for the body to use(into glucose) for the body to use

Complex Carb FunctionsComplex Carb Functions

1.1. Main source of energy (50% of daily Main source of energy (50% of daily calories)calories)

2.2. Spare proteins to do its jobsSpare proteins to do its jobs

Sugar – Simple Sugar – Simple CarbohydrateCarbohydrate

Does not need to be broken down for Does not need to be broken down for the body to usethe body to use

Quick energy boost followed by Quick energy boost followed by energy low (10% daily calories)energy low (10% daily calories)

Natural and refinedNatural and refined

FiberFiber

Tough walls of plantsTough walls of plants Found only in PLANT foodsFound only in PLANT foods NOT digested but broken downNOT digested but broken down

FiberFiber

1.1. Add bulk to promote good digestionAdd bulk to promote good digestion

2.2. Help eliminate waste and soften Help eliminate waste and soften stoolsstools

3.3. Prevent constipationPrevent constipation

4.4. Tone digestive tractTone digestive tract

5.5. Makes you feel fullMakes you feel full

Saturated FatSaturated Fat

Solid fat at room tempSolid fat at room temp Mainly from animal foodsMainly from animal foods

Saturated FatSaturated Fat

1.1. Hold in body heatHold in body heat

2.2. Shock absorberShock absorber

3.3. Carries vitamins A,D,E,KCarries vitamins A,D,E,K

4.4. Formation of body cellsFormation of body cells

5.5. 10% of daily calories10% of daily calories

Unsaturated FatUnsaturated Fat

Liquid at room tempLiquid at room temp From plant resourcesFrom plant resources Jobs same as saturated but don’t Jobs same as saturated but don’t

carry cholesterolcarry cholesterol

CholesterolCholesterol1.1. White, waxy fat made by the body White, waxy fat made by the body

and part of every celland part of every cell2.2. Only in ANIMAL foodsOnly in ANIMAL foods3.3. Body does not need extra because Body does not need extra because

body makes enoughbody makes enough4.4. Extra causes clogged arteries and Extra causes clogged arteries and

high blood pressurehigh blood pressure5.5. Needed to make sex hormones and Needed to make sex hormones and

bile acidsbile acids

WaterWater

Liquid part of 75% of bodyLiquid part of 75% of body Need to consume 2-3 qts/dayNeed to consume 2-3 qts/day

WaterWater

1.1. Part of every cellPart of every cell

2.2. Aid in chemical reactionsAid in chemical reactions

3.3. Transport nutrients and wastesTransport nutrients and wastes

4.4. Lubricate surfacesLubricate surfaces

5.5. Regulate body tempsRegulate body temps

IRONIRON

MineralMineral Helps make hemoglobin to carry Helps make hemoglobin to carry

oxygen throughout bodyoxygen throughout body Absorbed better when taken with vit Absorbed better when taken with vit

CC

CALCIUMCALCIUM

Mineral in largest quantity in bodyMineral in largest quantity in body

1.1. Transmits nerve impulsesTransmits nerve impulses

2.2. Helps muscles contractHelps muscles contract

3.3. Build bonesBuild bones

4.4. Aids blood clottingAids blood clotting

VITAMIN AVITAMIN A

Fat-soluble vitamin stored in body Fat-soluble vitamin stored in body fatfat

1.1. Keep skin and hair healthyKeep skin and hair healthy

2.2. Keep eye, lung, intestine moistKeep eye, lung, intestine moist

3.3. Prevent night blindnessPrevent night blindness

4.4. Help bones developHelp bones develop

VITAMIN DVITAMIN D

Fat-soluble vitamin stored in body Fat-soluble vitamin stored in body fatfat

Known as the sunshine vitamin Known as the sunshine vitamin because is made in skin after 20 because is made in skin after 20 minutes of intense sunshineminutes of intense sunshine

1.1. Controls level of calcium in Controls level of calcium in bloodstreambloodstream

VITAMIN CVITAMIN C

Water-soluble vitamin; NOT stored in Water-soluble vitamin; NOT stored in body so needed dailybody so needed daily

VITAMIN CVITAMIN C

1.1. Strengthens cell wallsStrengthens cell walls

2.2. Helps immune systemHelps immune system

3.3. Guards cells from “bad” cellsGuards cells from “bad” cells

ANTIOXIDANTSANTIOXIDANTS Substances or nutrients that prevent Substances or nutrients that prevent

damage to our bodydamage to our body Guards cells from “bad” cellsGuards cells from “bad” cells Helps prevent cancer, heart disease, stroke, Helps prevent cancer, heart disease, stroke,

diabetes, macular degenerationdiabetes, macular degeneration Eat a variety of different colored fruits and Eat a variety of different colored fruits and

veggies, especially purple, red, and dark veggies, especially purple, red, and dark greengreen

Eat whole grains especially oatmeal and flaxEat whole grains especially oatmeal and flax Drink teaDrink tea