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The 6 essential Nutrients

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Leslie Hanks

on 15 September 2017

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Transcript of The 6 essential Nutrients

The 6 essential Nutrients
SIX CLASSES OF NUTRIENTS
WATER
CARBOHYDRATES
FATS
PROTEINS
VITAMINS
MINERALS
SOME WORDS YOU SHOULD KNOW
MACRONUTRIENTS: energy-yielding! Your body needs these in larger amounts. And they include CARBS, FATS, and PROTEINS.

MICRONUTRIENTS: They provide no energy to you, but they help create body structures (Calcium, phosphorus). They help regulate! MINERALS & VITAMINS!


lets talk about
CARBOHYDRATES!
carbs are the body's main source of energy!!
4 cal/g. 4 calories per one gram
! So if there's 10 grams of carbs-
how many calories are you consuming??
Your body uses carbs to make
glucose
which is the fuel that gives you energy.
Nutritionist recommend that
45-65%
of a persons diet should be carbs!
There are two types.. COMPLEX and SIMPLE CARBS
what is a calorie??
Units of HEAT!
Fruits

Cakes, Cookies, Sugary drinks
Where do I find Carbs?
Vegetables
Bread/Grains
COMPLEX CARBS
Two types: STARCHES & FIBER.
Simple Carbs
These include, but aren't limited to glucose, fructose, lactose and sucrose. They are found naturally in foods but also include sugars added during food processing and refining.
High in calories and low nutritional value!
FATS
9 cal/g. 9 calories per 1 gram! Most concentrated form of food energy.

There are three types...
Saturated, Unsaturated, Trans
Saturated Fat
Biggest dietary cause of high LDL levels ( bad cholesterol)
Saturated Fats should be limited to 10% of calories!
Solid at room temperature!
Unsaturated: (Poly and monounsatruated)
Nutrients
Your body needs nutrients to...
1. Fuel your energy
2. Help you grow
3.Repair itself
4. Maintain basic bodily functions
WATER
50-75% of the human body consists of WATER!
Water carries nutrients to your cells and carries waste from your body.
Regulates body temperature
Dissolves vitamins, minerals, and other nutrients
Lubricates joints.
FIBER
Fiber is the plant material that doesnt break down when you digest food.

source: Oatmeal, fruits, vegetables, whole grains.
Functions:
Aids in digestion
Helps promote regularity
Functions:
Needed for growth and healthy skin
Required to carry fat-soluble vitamins throughout the body.
Provide energy!
Liquid at room temperature.
Food sources:
Vegetable oils, olive oil, fish oils. Eat in moderation
Trans Fats:
AVOID!!!
Fats that were manufactured to preserve food for longer.
Not from natural sources! Found in processed foods.
PROTEINS
4 cal/g. 4 calories per one gram!
Sources: Meat, fish, eggs, poultry, dairy, legmues, nuts and seeds.
Functions:
Provides energy
Help to build, maintain, and repair body tissues.
Proteins are made up of chemical compounds called amino acids. There are 20 amino
Amino Acids
Of the 20 amino acids, the human body is capable of producing 11 of them. The other 9 called, " Essential amino acids", must be supplied by food sources.
Two Types of Protein:
Complete:
Contain all 9 essential amino acids
Found in animal sources
Incomplete:

Lack one or more of the essential amino acids
They are found in plant sources.
VITAMINS
Unlike carbs, fats, proteins. Vitamins DO NOT provide energy.
MINERALS

◾Metabolism
is the sum of the chemical processes that take place in your body to keep you alive and active.

◾Metabolism requires energy from carbohydrates, fats, and proteins.




◾Vitamins are carbon-containing nutrients that are needed in small amounts to maintain health and allow growth.

◾Fat-soluble vitamins dissolve in fat and can remain in the body for a long time. (A,D,E, & K)

◾Water-soluble vitamins dissolve in water and remain in the body a short time. (8 B vitamins and vitamin C)




◾Minerals are chemical elements that are essential in small amounts to maintain good health.
Minerals — chemical elements needed for enzyme activity and bone formation.


◾Nutrient deficiency is the state of not having enough of a nutrient to maintain good health
◾Most of us eat more sodium than is healthy.

◾Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables and in calcium-fortified foods.

Iron-deficiency is a worldwide problem that causes anemia. Red meats are rich in iron.


◾Complex Carbs are many sugar molecules:

*Starches can be broken down into sugars and include potatoes,
beans, and grains

*Glycogen is used for short-term energy storage.

*Fiber provides little energy and cannot be digested. Found in fruits and veggies
Full transcript