Nutrients

1. Nutrients Ch 5 Lesson 2

2. Six Nutrients • Carbohydrates • Protein • Fats • Vitamins • Minerals • Water *each nutrient has a unique part in maintaining the normal growth and body function

3. CARBOHYDRATES • the starches and sugars present in foods • body’s preferred source of energy • 4 calories per gram • Two types of carbs • Simple- sugars, fructose, dextrose • Ex: fruits, cookies, donuts, white bread • Complex- Starches • Ex: whole grain breads, oats, brown rice

4. Role of Carbohydrates • body converts carbohydrates into glucose, which is your body’s main source of energy • extra glucose gets stored as glycogen in the liver and muscles • when you need energy the glycogen is converted back into glucose • if you take in more carbohydrates than your body needs or can store, the excess carbs are stored as fat • FIBER- an indigestible complex carbohydrate; found in tough, stringy vegetables, fruits, and whole grains • Helps move waste through your body • Reduce risk of heart disease; 20-30 grams

5. Protein • nutrient that help build and maintain body cells and tissues; they are made of long chains of amino acids • Body manufactures all but 8 of the 20 amino acids • Those your body can’t manufacture are essential amino acids • Two Types of Protein • Complete- contains adequate amounts of all eight essential amino acids • Fish, chicken, eggs, milk, cheese • Incomplete- lack one or more of the essential amino acids • Beans, nuts, peas, whole grains

6. Role of Protein Build new cells and tissues; especially during growth periods Body replaces worn-out cells by making new ones from protein Can use protein for energy, not main source 4 calories per gram

7. Fats • some fat in the diet is necessary for good health • Fats are types of Lipids- a fatty substance that does not dissolve in water • Fats provide more than twice the energy of carbs or protein • fat=9 calories per gram

8. Role of Fats Concentrated form of energy Transport vitamins A,D,E and K in your blood Source of linoleic acid- essential fatty acid needed for healthy skin and growth Help satisfy hunger longer than other foods No more than 20-30 percent of your daily calorie intake should be fats

9. Fat (cont) • Cholesterol- a waxy lipid like substance that circulates in blood • Your body uses the small amount it manufactures to make cell membranes and nerve tissue • Excess blood cholesterol is deposited in arteries, including those in your heart which increases risk of heart disease • Can reduce risks by eating diets low in saturated fats and cholesterol

10. Vitamins • compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients • Two Types of Vitamins • Fat Soluble- are absorbed, stored, and transported in fat; body stores these in your fatty tissue, live and kidneys; excess build up can be toxic • Water Soluble- dissolve in water and pass easily into the blood during digestion; the body does not store these; you need to replenish them regularly

11. Minerals • substances that the body cannot make but that are needed for forming healthy bones, teeth, and for regulating many vital body processes • Calcium- builds bones and teeth • Phosphorus- gives bones and teeth rigidity; essential in cell metabolism • Magnesium- enzyme activator related to carbohydrate metabolism; aids in bone growth • Iron- part of the red blood cells’ oxygen and carbon dioxide transport system

12. Water • Vital to every body function! • Transports nutrients and carries wastes from your cells • Lubricates your joints and mucous membranes • Drink 8 cups of water a day to maintain health