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Nutrients

Nutrients. Chapter 37. Nutritionist have long been critical of cold breakfast cereals and their high sugar content.

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Nutrients

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  1. Nutrients Chapter 37

  2. Nutritionist have long been critical of cold breakfast cereals and their high sugar content. • While cereal makers are responding by producing varieties that are lower in sugar – and by promoting those that have always been—some cereals contain up to a tablespoon of refined sugar per one cup serving

  3. Nutrients • Chemicals found in food that help the body work properly • Helps fight disease, maintain good health • Grouped into 6 Classes • Carbs, proteins, fats, water, vitamins, minerals

  4. Carbohydrates • Nutrients that provide your body with ready energy • Grains, vegetables, fruits, dry beans and peas • Most efficient fuel • Sugars/starches two main carbs

  5. Starches Complex carbs Rice, potatoes, bread, pasta Digested to form simple sugar (glucose)*major source of energy for your body Sugars Simple carbs Fruits, grain, milk provide natural sugar Refined sugar (processed from raw and changed) Cakes, candy, cookies Carbs

  6. Fiber • Indigestible threadlike cells • Not strictly a nutrient • Helps digestion, reduces risk of heart disease • Good sources = whole-grain, fruits, veggies, seeds and peels (apples)

  7. Protein • Nutrients necessary for building and repairing body tissues • Form a major part of hair, nails, and skin • Basis of all body’s cells

  8. Amino Acids • Chemicals in proteins • 22 kinds

  9. Complete 9 amino acids Obtained from animal products Only from foods like meat, poultry, fish, eggs, and milk Incomplete 13 amino acids Obtained from plants Dry beans, peas, nuts, seeds, veggies, grains Contain some but not all amino acids

  10. Fats • Nutrients that are the most concentrated sources of energy • Needed by the body • Allow your body to transport and store other nutrients • Regulates body temperature and growth • w/o leads to problems with skin and hair

  11. Saturated Animal products Meat, milk, butter, coconut and palm oil Solid at room temperatures Unsaturated Liquid at room temperature Vegetables, nuts, seeds, corn, olive, peanut and sesame oil

  12. Cholesterol • White, wax-like substance that plays a part in transporting and digesting fat • Sat. fats can lead to higher cholesterol • Can lead to heart attacks, high blood pressure, strokes, etc

  13. LDL =“bad” cholesterol HDL Good cholesterol Raised by exercising Control weight Don’t smoke

  14. Water • 70% of body weight is water • Transports nutrient through body • Carries away waste • Helps move food through digestive system • Regulates temperature

  15. Vitamins • Nutrients that help the body stay healthy, function properly, and process other nutrients • Do not provide energy by are necessary • Needed in small amounts • Getting too much or too few is a problem

  16. Water soluble Easily absorbed and can move through the body dissolves in water Lost through urine and perspiration need to replace them Fat soluble Travel through the bloodstream in droplets of fat Can be stored in body Vit A, D, E and K

  17. Minerals • Simple substances that form part of many tissues and are needed to keep body processes operating smoothly • See figure 37.2

  18. Minerals • Calcium present in the body in the largest quantities • Iron is present in only a very small or trace amounts

  19. Mineral deficiencies are fairly rare • They aren’t lost due to cooking • Except for : iron and calcium • Iron deficiency most common in poor children, causes attention problems

  20. Osteoporosis • Can happen later in life • Bones lose their density/brittle • Calcium is set by age 20 or 21

  21. Iron • Building red blood cells • Accommodates growing muscle mass

  22. Nutrients and Calories • Calories = unit of heat energy • Number of calories found in a particular food • Indicator of amount of energy food provides

  23. Calories • 55% from carbs • 12 – 15% protein • 30% from fat

  24. The researchers stressed however that a calcium supplement does not offer the benefits of the other 15 minerals and vitamins that a glass of milk could provide, including vitamin D which is well established to aid calcium absorption from the diet.

  25. FYI • Sodium is a mineral • Vital to maintain balance of fluid in body • Excess can cause swelling of hands and feet to high blood pressure • Sodium, sodium phosphate, sodium nitrate (processed foods) • Some soups 800 mg in one cup

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