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Transcript of Essential Nutrients
Carbs are the starches, sugars and fiber in our foods
50% of calories should come from carbs
Long chains of amino acids
35% of calories should come from proteins
Fats are a type of lipid composed of fatty acids
<20% of your calories should come from Fats
Vitamins, Minerals & Water
These are the sugars (fructose, lactose, sucrose)
Occur naturally but also common in white refined products (white/pale colors/lots of modification)
More processing from field to plate --> Not good!
These are the starches and fiber
Longer lasting energy
Check out the color - Does it look more natural?
Demonstrate your knowledge!
Place a "CC" next to the complex carbs
Place a "SC" next to the simple carbs
Role of Carbs
What do they do for you?
Body's #1 preferred source of energy
Your body converts all carbohydrates to glucose
Glucose that is not used right away is stored
Describe the primary roles of the six primary nutrients.
Demonstrate knowledge of these nutrients in a variety of foods.
Generate a diet for one day that will include a sufficient amount of complex carbohydrates, proteins, and unsaturated fats.
Role of Proteins
Builds/repairs/maintains cells and tissues
Replaces damaged cells
Keeps you feeling full
Makes enzymes, antibodies, hormones, etc.
Complete proteins contain adequate amounts of all nine essential amino acids.
Animal products, soybean, and quinoa are good sources of complete proteins (Chicken, Beef, Fish, Milk, Eggs, Soy Milk, quinoa)
Rule of thumb when choosing...
Incomplete proteins lack one or more of the essential amino acids.
Beans, peas, nuts, seeds and whole grains are good sources of incomplete proteins.
Display your knowledge...
Place a "CP" next to the sources of complete protein
Place an "IP" next to the sources of incomplete protein
Hold all the hydrogen atoms they can
Are usually solid at room temperature
Are associated with an increased risk of heart disease
Have at least one unsaturated bond where hydrogen can be added to the molecule
Are usually liquids (oils) at room temperature
Have been associated with a reduced risk of heart disease
Sources of Saturated Fats
Beef, Veal, Lamb, Pork, Butter, Cream, Milk, Cheeses and other dairy products made from Whole and 2 percent Milk...Tropical Oils
Sources of Unsaturated Fats
Almonds, Peanuts, Cashews, Pecans, Etc.
Vegetable Oils – Olive Oil
Demonstrate your knowledge...
Place a "SF" next to each saturated fat
Place "UF" next to each unsaturated fat
Roles of Fats
They transport vitamins A, D, E and K in the blood.
Essential fatty acids that are needed for hair growth and healthy skin
They add flavor and texture to food
Cholesterol is a waxy lipid-like substance that circulates in blood
HDL vs. LDL
How to reduce risk for heart disease?
Examples of Complex Carbs
Whole Grain Pasta
Whole Grain Cereal
Two Kinds of Carbohydrates
Two types of Proteins
Two Types of Fats
They are easily utilized
Replenish on a daily basis, not generally stored
Vitamins B (complex), C & others
They are absorbed, stored and transported in fat
Utilized as needed
Vitamins A, D, E & K
What are they?
Organic compounds in foods which are needed in small quantities to sustain life
What do they do for us?
Inorganic nutrient that occurs naturally in foods
Needed in small quantities
Calcium, Phosphorus, Magnesium, Iron, Potassium
What do they do for us?
Helps to build strong...
Transports nutrients and carries waste from cells
Lubricate joints and membranes
Digestion and waste
Carbs for the Packers
Complimentary Incomplete Proteins