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Simple Understanding of Nutrition (Senior Health Class)

Simple Understanding of Nutrition (Senior Health Class). By: Amy Allen. Six basic nutrients?. Carbohydrates Proteins Fats Vitamins Minerals Water. ENERGY NUTRIENTS Carbohydrates (4 calories per gram) Fats (9 calories) Proteins (4 calories). Carbohydrates. Primary energy source

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Simple Understanding of Nutrition (Senior Health Class)

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  1. Simple Understanding of Nutrition(Senior Health Class) By: Amy Allen

  2. Six basic nutrients? • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water

  3. ENERGY NUTRIENTS Carbohydrates (4 calories per gram) Fats (9 calories) Proteins (4 calories)

  4. Carbohydrates • Primary energy source • 55-65% of caloric intake • Make half your grains whole!

  5. CARBOHYDRATES Grains, rice and cereals are good sources of whole grain foods

  6. Types of Carbohydrates • Simple sugars are monosaccharide's • fructose, glucose, galactose • Candy, fruits, soda, honey Disaccharides: • sucrose, maltose, and lactose. Complex carbohydrates: polysaccharides • rice, cereals, vegetables, starches, and flour. What Are whole grains?

  7. Functions of PROTEIN • Supports growth, maintenance, and repairs our bodies • Assists in building antibodies, and enzymes • Maintains electrolytes and acid/balance • Provides energy • Made up of amino acids • If food contains all amino acids it’s a complete protein EGGS/SOY

  8. EGGS ARE A COMPLETE PROTEIN

  9. Proteins continued • 10-20% of diet • Egg whites are the most digestible protein • Average person need .8 g of protein per kg of body weight

  10. Dr. Says: High protein diets are unnecessary and can be dangerous. NOATKINS!

  11. FATS Also known as lipids Provide insulation Assist in transportation of vitamins

  12. Types of Fats Saturated • stimulate deposit of cholesterol on artery walls • increase blood cholesterol  • cheese, beef, milk (and other animal products), • (partially hydrogenated oils=trans fat) • Trans fat are the worse fat • Unsaturated fats are much healthier • nuts, seeds, and plant oils (canola, vegetable, olive). Unsaturated

  13. Cholesterol Only found in animal products Food can have saturated fat with no cholesterol (coconut oil) LDL=low density lipoprotein HDL=High density lipoprotein Smoking increase LDL’s Exercising increases HDL’s

  14. FAT SOLUBLE VITAMINS A D E K

  15. Vitamin A Function: Bone remodeling Making bones larger DR SAY’s: Carrots are an excellent source of Vitamin A

  16. VITAMIN A Orange/dark green vegetables fortified milk and liver are good sources

  17. VITAMIN D Function Bone density Sources Milk Shrimp Salmon

  18. VITAMIN D Daily exposure to the sun is a good source of Vitamin D

  19. Vitamin E Function Acts as an antioxidant Helps prevent cancer Sources Plant and veggie oils Grains Nuts

  20. VITAMIN K Function Helps blood clotting Sources Green leafy vegetables Spinach Lettuce

  21. Water Soluble Vitamins C B

  22. Vitamin C Function: acts as immunity builds collagen antioxidant Source: fruits (citrus) dark green veggies

  23. B Vitamins • Functions • 8 B Vitamins assist in energy metabolism • Assist enzymes with chemical reactions • Sources include grains, dried beans, and peas

  24. Minerals • Can’t be destroyed • Trace minerals are found in body • Iron, manganese, copper, iodine • Major minerals (ones we need lots of) • Calcium Phosphorous Minerals assist other organs and tissues

  25. Water Cleans, cools, and lubricates. Helps in transporting blood, lymph and urine.

  26. THE END

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