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Essential Nutrients

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by

Nic Peters

on 29 November 2016

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Transcript of Essential Nutrients

Essential Nutrients
Carbohydrates
Carbs are the starches, sugars and fiber in our foods
50% of calories should come from carbs
4 cal/g
Chemical Makeup

Proteins
Long chains of amino acids
35% of calories should come from proteins
4 cal/g

Fats
Fats are a type of lipid composed of fatty acids
<20% of your calories should come from Fats
9 cal/g
Vitamins, Minerals & Water
Simple Carbs
These are the sugars (fructose, lactose, sucrose)

Quick energy

Occur naturally but also common in white refined products (white/pale colors/lots of modification)

More processing from field to plate --> Not good!
Complex Carbs
These are the starches

Longer lasting energy

Check out the color - Does it look more natural?
Examples...
Soft Drinks
Sport Drinks
Candy
Desserts
White Bread
White Pasta
Sugary Cereals
Fruit Juice
Whole Fruits
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
Fiber...

Learning Targets
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.
Energy source
Complete Proteins
Complete proteins contain adequate amounts of all nine essential amino acids.
Animal products and many soybean products are good sources of complete proteins (Chicken, Beef, Fish, Milk, Eggs, Soy Milk, Soy Nuts,)
Rule of thumb when choosing...
Incomplete Protein
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
Saturated Fats
Hold all the hydrogen atoms they can

Are usually solid at room temperature

Are associated with an increased risk of heart disease

"BAD FAT!"
Unsaturated Fats
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.

Fish

Vegetable Oils – Olive Oil

Avocados

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.

Energy Storage

Essential fatty acids that are needed for hair growth and healthy skin


They add flavor and texture to food



Cholesterol
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
Wheat Bread
Brown Rice
Whole Grain Cereal
Oatmeal
Nuts
Beans
Potatoes
Two Kinds of Carbohydrates
Two types of Proteins
Two Types of Fats
Vitamins
Water-Soluble
Fat-Soluble
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
Minerals
What are they?
Organic compounds in foods which are needed in small quantities to sustain life
What do they do for us?
Helps with...

D- Digestion
A- Absorption
M- Metabolism
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...

B- Blood
B- Bones
T- Teeth
Water
Transports nutrients and carries waste from cells

Lubricate joints and membranes

Digestion and waste

Temperature regulation

Hydration goal...

Carbs for the Packers
Complimentary Incomplete Proteins
Full transcript