FACS

1. FACS 6.3 Name the basic nutrients

2. 1.6 Define basic nutrient (a chemical substance in food that help to maintain the body) groups, their sources and functions Nutrients are divided into the following 6 groups: carbohydrates fats proteins vitamins minerals water

3. CARBOHYDRATES the body’s main source of energy

4. Function: the body’s main energy source help digest fats efficiently provide bulk in the diet 3 main types: sugars (simple carbohydrates), starches and fiber (complex carbohydrates)

5. Sources of Simple Carbohydrates sugar syrups/honey/molasses soft drinks candies sweets jams/jellies

6. Sources of Starch bread cereal pasta rice corn potatoes dry beans and peas

7. Sources of Fiber whole grains and cereals fresh fruits fresh vegetables

8. FATS provides a concentrated source of energy and helps protect the body from sudden changes in outside temperature

9. Functions: provide energy carry certain vitamins make food taste good helps you feel full after eating Types: saturated fatty acids: meat and dairy unsaturated fatty acids: monounsaturated: canola oil, olive oil, peanut oil polyunsaturated: corn oil, safflower oil, sunflower oil trans fatty acids: shortening, margarine

10. Sources of Fat Visible: margarine butter fat/skin on meat Invisible eggs baked products ►saturated fats are solid at room temperature ►unsaturated fats are liquid at room temperature

11. PROTEIN composed of carbon, hydrogen, oxygen and nitrogen, body uses it for growth and maintenance

12. Functions: growth maintenance and repair of tissues provide energy Made up of 20 amino acids(one of the building blocks of protein) 2 types of amino acids: essential 9 that the body cannot make, must get from food nonessential 11 that the body makes

13. Complete Protein contain all 9 essential amino acids sources: animal foods and soybean supports growth and maintenance of body tissue Types of Protein

14. Incomplete Protein missing one or more essential amino acids will not support growth and maintenance of body tissues sources: plant foods Types of Protein

15. Sources of Protein lean meats poultry fish milk cheese eggs dry beans/peas nuts grains

16. VITAMINS nutrients that don’t provide energy or build body tissue, but help regulate these and other body processes

17. Types of Vitamins Fat Soluble (A, D, E, K) dissolve in fat can build up in the body and be dangerous Water Soluble (C and Bs) dissolve in water body does not store extra carried out in urine

18. Vitamin A Function: used to make a chemical compound in the eyes need to adapt to darkness promotes normal growth especially in bones and teeth Sources: liver egg yolks whole milk fortified dairy products butter fish oil

19. Vitamin D Functions: to produce the growth of bones and teeth helps the body use calcium and phosphorus Sources: eggs liver fatty fish added to milk, cereal, butter and margarine

20. “The Sunshine Vitamin” The body can make vitamin D with exposure to the sun. Sunlight converts a substance in the skin Sun exposure is linked to 30% of all cancers. Limit exposure and protect the skin.

21. Vitamin E Function: dietary antioxidant that significantly reduces the harmful effects of oxygen on normal body functions Sources: fats and oils liver eggs whole milk dairy foods leafy green vegetables whole grain breads and cereals

22. Vitamin K Function: the “blood clotting” vitamin Sources: leafy green vegetables cauliflower liver egg yolks

23. Vitamin C Function: formation and maintenance of collagen, a protein that is part of connective tissue helps wounds heal and broken bones mend Sources: broccoli cabbage cantaloupe citrus fruits green peppers leafy green vegetables strawberries

24. Thiamin (B1) Function: helps the body release energy from food promotes normal appetite(a desire to eat) and digestion keeps the nervous system healthy and prevent irritability Sources: nearly all foods except fats, oils and refined sugars contain some thiamin. no single food is high in thiamin wheat germ pork products legumes whole grains enriched cereals

25. Riboflavin (B2) Function: helps cells use oxygen help keep skin, tongue and lips normal Source: organ meats: heart and liver milk and milk products eggs oysters leafy green vegetables whole grain and enriched cereal products

26. Niacin (B3) Function: keeps the nervous system, mouth, skin, tongue, and digestive tract healthy Sources: muscle meats poultry peanuts/peanut butter

27. Pantothenic Acid (B5) Function: promotes growth and helps the body make cholesterol Sources: organ meats: heart and liver yeast egg yolks brand wheat germ dry beans milk

28. B6 (Pyridoxine) Function: helps nerve tissue function normally plays a role in the regeneration of red blood cells Sources: muscle meats liver vegetables whole grain cereals

29. Biotin (B7) Function: needed for the breakdown of fats, carbohydrates and proteins Sources: kidney and liver chicken eggs milk

30. B12 (Cobalamin) Function: helps in functioning of cells in the bone marrow, nervous system and intestine Sources: animal protein foods: meat, fish, milk, eggs, cheese fortified cereals and breakfast foods Plant foods do not contain B12, strict vegetarians should take a supplement.

31. MINERALS regulate body processes, or become part of the body tissue

32. Macrominerals Needed in the diet in amounts of 100 or more milligrams each day calcium phosphorus magnesium sodium chlorine potassium

33. Calcium Function: combines with phosphorus to build and strengthen bones and teeth Sources: milk and milk products Consume foods high in calcium to prevent osteoporosis (a condition caused by a calcium deficiency which results in porous brittle bones and a loss in bone density) as you age.

34. Phosphorus Function: works with calcium to strengthen bones and teeth Sources: milk and milk products meat poultry fish eggs

35. Magnesium Function: helps cells use proteins, fats, and carbs to produce energy regulate the body’s temperature Sources: whole grains nuts beans meat dark green leafy vegetables

36. Sodium, Chlorine and Potassium Function: maintain the acid-alkali balance in the body Sources: bananas (potassium) table salt (sodium and chlorine) the RDA for sodium is a maximum of 2,400 mg per day this equates to 1 teaspoon of table salt per day = 2,400mg

37. Microminerals also called trace elements (elements or needed in very small amounts) these minerals have not been shown to pose a great concern in the diets of most people in the US fluorine iron zinc iodine

38. Fluorine/Fluoride Function: the development and protection of teeth Sources: drinking water where available toothpaste Captain Fluoride

39. Iron Function: combines with protein to form hemoglobin, which is the protein pigment in red blood cells that takes oxygen from the lungs and carries it to cells throughout the body Sources: liver spinach salmon Deficiencies: anemia common in women and children

40. Zinc Function: helps wounds heal and aids the functioning of the immune system Sources: meat poultry seafood whole grains

41. Iodine Function: the essential part of the thyroxine, a hormone produced by the thyroid gland that regulates metabolism(the process by which living cells use nutrients in many chemical reactions that provide energy for vital processes and activities) Sources: iodized salt seafood seaweed nori is dried seaweed used to wrap sushi

42. WATER regulates all the body processes and is essential to life

43. People can live more than a month without food, but only a few days without water. Between 50 and 75 percent of your body weight is water. It is found both inside and outside all your cells. Function: aids in digestion and cell growth and maintenance lubricates joints regulates body temperature

44. Sources: about 54% comes from the liquid you drink such as coffee, tea, juice, soda, etc. about 37% from water intake the rest from various foods containing water such as lettuce and when the body releases energy for carbs, fats and proteins

45. Water Requirements Some nutrition experts suggest and easy way to figure your daily water needs: body weight divided by two=oz of daily fluid intake Ex. 160 lb person should drink 80 oz of fluid/daily More water is need by those suffering from fever, diarrhea, high-protein diets and living in hot climates.