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Essential Nutrients

Essential Nutrients . Nutrients the body cannot produce in sufficient quantity for its needs proteins fats carbohydrates vitamins minerals water. Sources of Energy. Measured by number of kilo calories (calories) Average adult requires around 2000 calories per day

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Essential Nutrients

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  1. Essential Nutrients • Nutrients the body cannot produce in sufficient quantity for its needs • proteins • fats • carbohydrates • vitamins • minerals • water

  2. Sources of Energy • Measured by number of kilo calories (calories) • Average adult requires around 2000 calories per day • Excess calories stored by the body as fat • protein and carbohydrates provide 4 cal/gram • fats provide 9 cal/gram • alcohol provides 7 cal/gram

  3. Protein • Important component of muscle, bone, blood, enzymes, cell membranes, hormones • Amino acids are building blocks of protein • Sources: meat, fish, poultry, eggs, milk, cheese, legumes, nuts

  4. Fats • 10-30% of total calories should come from fat • Most concentrated source of energy • Provide insulation and support for organs • Help absorb fat-soluble vitamins • 3 main types of fats from foods (triglycerides) • saturated • monounsaturated • polyunsaturated

  5. Fat Facts • Fats make up 33% of average American diet • Saturated and trans fats raise blood levels of LDL (“bad” cholesterol) • Unsaturatedfatslower LDL and raise HDL (“good” cholesterol)

  6. Carbohydrates • 55% of total calories should come from carbohydrates • Supply energy to cells, especially during high-intensity exercise • Simple carbohydrates provide sweetness • Complex carbohydrates provide starch and most dietary fiber • Americans need to consume more unrefined complex carbohydrates

  7. Dietary Fiber • Carbohydrate plant substances that are difficult or impossible for humans to digest • Two types • soluble and insoluble • Contribute to disease prevention • manage diabetes and high blood cholesterol • prevent conditions arising in the intestinal tract • Foods highest in dietary fiber • fruits, legumes, oats, barley, wheat bran, cereals, grains, and vegetables

  8. Vitamins and Minerals • Vitamins - organic substances • required in very small amounts to help chemical reactions • humans need 13 vitamins • antioxidants help preserve body’s healthy cells • Minerals - inorganic compounds • help regulate body functions • 17 essential minerals

  9. Dietary Guidelines-1 • Aim for fitness • Aim for a healthy weight • Be physically active every day • Build a healthy base • Let the pyramid guide your food choices • Eat a variety of grains, fruits, and vegetables • Keep food safe to eat

  10. Dietary Guidelines-2 • Choose sensibly • Choose a diet low in saturated fat and cholesterol and moderate in total fat • Limit your intake of sugars • Prepare foods with less salt • If you drink alcohol, do so in moderation

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