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Nutrients

Water, carbs, fats, proteins, vitamins, & minerals.
by

Ryan Clements

on 29 January 2015

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Transcript of Nutrients

Micronutrients
Micronutrients
are nutrients we need only small amounts of.
(we're talking about
vitamins and minerals here, people)
Vitamins
Minerals
Vitamins
are organic or once-living
substances that are needed
by the body in small amounts.
Vitamins are primarily used to maintain
the body... think of them as your body's on staff "mechanics".
(Vita-Man)
Common examples:
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin B12
Vitamin B6
Niacin
Thiamin
Riboflavin
Folate
Fat Soluble vs. Water Soluble Vitamins
Vitamin K
*really
important!
Fat Soluble
vitamins dissolve in fat,
and can be stored in the body
for future use.
Water Soluble
vitamins dissolve in water,
and cannot be stored in the
body... they're flushed out
with urine.
Examples
A, D, E, K
C, B's, niacin,
riboflavin,
folate
Minerals
are naturally occuring inorganic
substances needed by the body
in small amounts.
*never living
Examples:
calcium, iron, magnesium, iodine
phosphorus, potassium, zinc, sodium
*minerals get into your food by being absorbed
by plants or eaten by animals
*these are some of the most
essential minerals
*your body NEEDS
micronutrients to
regulate body functions.
Electrolytes
are a medical/scientific
term for "salts". These minerals
have an electrically charged ion that
help carry electrical impulses throughout
your body. These are essential to life.
*When you exercise,
you lose electrolytes
through your sweat.
This is why sports
drinks contain
electrolyes.
Examples:
Sodium
Potassium
Calcium
Chloride
Vitamin supplements will not supplement your body as well as eating vitamin-rich foods! These vitamins do not fully dissolve and digest in your stomach and small intestine. Instead, they are flushed out with your urine.
Macronutrients
are nutrients we need much of to keep functioning & living
Water, carbohydrates, fats, & protein
Water
Every cell in the body requires water to function. Without water, you would die within 3-5 days.
Recommended:
Body weight ÷ 3, in ounces
per day (roughly 5-6 large glasses)
Carbohydrates
are your body's main source of fuel. There are simple & complex carbs.
simple carbs =
SUGARS
complex carbs =
STARCHES
Sugars
are digested RAPIDLY, giving you a short energy burst, followed by a crash later on.
Starches
are complex carbs that take a long time to digest, and provide a person with energy for long periods of time.
breads
grains
pasta
potatoes
cereals
rice
*starches should make up about 1/3 of the food you eat!
Proteins
Proteins are used to build and maintain muscles, bones,
and other body systems.


Proteins also form enzymes that help fight disease.
Proteins can be found in animal products...
...and plants that resemble seeds
15%
of daily food intake
Fats
are not bad, and do not necessarily
make you fat! Fats are concentrated,
stored energy, to be used when your
body has no food to keep it going.
*this is the main way
people lose weight
Fats come as two different types
Saturated fats
Unsaturated fats
Saturated fats are found in
animal products, and unfortunately often come paired with
cholesterol
, which has been shown to increase risk of heart disease
Unsaturated fats are found in fish, beans, and several vegetables. They can help improve skin and decrease the risk of fatal heart disease.
Solids
Liquids
Chance of heart disease
Chance of heart disease
Heart disease: 616,067
Cancer: 562,875
Stroke (cerebrovascular diseases): 135,952
Chronic lower respiratory diseases: 127,924
Accidents (unintentional injuries): 123,706
Alzheimer's disease: 74,632
Diabetes: 71,382
Influenza and Pneumonia: 52,717
Nephritis (kidney failure): 46,448
Septicemia (blood disease): 34,828

Top 10 Causes of Death (adults)
Top 5 Causes of Death (teens)
Accidents 48%
Homicide 13%
Suicide 11%
Cancer 6%
Heart disease 3%
Birth abnormalities 2%

Calorie
A calorie is a metric unit of energy.
All of your body organs and systems
need calories to continue working. These are essential to life, and are found in all natural foods (other than water). Most people need between 2,000 and 2,700 calories per day.
Full transcript