NUTRITION

What is a nutrient? A nutrient is a

chemical substance in foods that builds, repairs, and maintains body tissues, regulates body processes and provides energy.

Carbohydrates Fats

Proteins Vitamins Minerals

Water (essential element)

Essential Nutrients

A PROTEIN is a nutrient needed to build, repair, and maintain body tissues. Proteins form parts of muscles, bones, blood, cell membranes and hormones.

Proteins

Sources of ProteinsAnimal (Complete):These

proteins contain all the essential amino acids. Meat, milk, eggs, fish, chicken and yogurt.

Non-Animal (Incomplete):These are proteins from plant sources and do not contain all the essential amino acids.

Nuts, seed and beans

Proteins 20% of your body mass is protein Made up of chemical units called

amino acids Unneeded protein is broken down by

the body and excreted in urine or stored as fat

A CARBOHYDRATE are nutrients that provide energy to the body.– Simple Carbohydrates are sugars that enter the

bloodstream rapidly and provide quick energy.– Complex Carbohydrates are starches that provide

long-lasting energy.

Sources of Carbohydrates

Simple Carbohydrates: Fruits, honey and other sugar sources.

Complex Carbohydrates: Rice, wheat and oats.

Carbohydrates

Carbohydrates Provide energy in the body Liver breaks down carbohydrates

into glucose (blood sugar) Your body uses this sugar for energy

for your cells, tissues, and organs Glucose is the preferred energy

source for your brain!

FATS are nutrients that are a source of energy and make certain vitamins available for use in the body.

Saturated Fats are fats that contribute to your blood cholesterol. • Cholesterol is a fat-like substance produced in the liver and is

used for building cells. Unsaturated Fats are fats found in plant products Trans fats – found in vegetable shortenings, some margarines,

crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated oils

Sources of Fats

Saturated Fats: meat, poultry, milk, cheese, ice cream and egg yolks.

Unsaturated Fats: fish, nuts, corn oil, vegetable oils.

Fats

VITAMINS are nutrients that help chemical reactions take place in the body. Vitamins do not supply energy but they are needed for the release of energy from fats and carbohydrates.

– Fat-Soluble vitamins are vitamins that can be stored in the body.– Water-Soluble vitamins are vitamins that can not be stored in the body.

Examples of Vitamins

Fat-Soluble: Vitamins A, D, E

Water-Soluble: Vitamins B and C

Vitamins

MINERALS are nutrients that regulate many chemical reactions in the body.

Examples of Minerals

Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium

Minerals

Minerals Your body uses minerals for many

different jobs, including building bones, making hormones, and regulating your heartbeat

WATER is essential for your body and makes up about 65% of your weight. Water is essential for normal functioning of the body.

HOW MUCH?

64 ounces =

Water

Fiber Fiber – substance in plants that your body

can’t digest Makes you feel full faster, helping control

your weight Helps digestion and helps prevent

constipation Diets rich in fiber decrease the risk of

heart disease and cancers Sources: whole grains, beans, nuts, fruits,

and vegetables

What is cholesterol? Soft, fat-like, waxy substance found in the

bloodstream and in all your body's cells It's normal to have cholesterol Used for producing cell membranes and

some hormones, and serves other needed bodily functions

Your liver and other cells in your body make about 75 percent of blood cholesterol. The other 25 percent comes from the foods you eat.

Cholesterol continued HDL – high density lipoprotein (good

cholesterol), helps remove extra cholesterol from artery walls and blood

LDL – low density lipoprotein (bad cholesterol), When too much of it circulates in the blood, it can clog arteries, increasing your risk of heart attack and stroke

LDL cholesterol is produced naturally by the body, but many people inherit genes from their mother, father or even grandparents that cause them to make too much