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Nutrients

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Bryan Geurts

on 10 October 2017

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Transcript of Nutrients

Nutrients
6 Nutrients
Protein
Carbohydrates
Fats
Water
Vitamins
Minerals
3 Energy
3 Non-Energy
Carbohydrates
Starches and sugars found in foods, which provide your body’s main source of energy.
3 Types
Simple
Complex
Fiber
Simple Carbs = Sugars
Sources: soda, pie, cake, cookies, sugary cereal, juice, white bread, fruit, etc.
Complex Carbs = Starches/Fiber
Sources of Starches: whole grain products (bread and pasta), brown rice, beans, etc.
Fiber
A tough complex carbohydrate that the body cannot digest.
fruits, vegetables, whole grains, nuts, and seeds.
Good Sources of Fiber
Benefits of Fiber
Aides in Digestion
Can help reduce the risk of disease (heart disease, diabetes)
- lowers LDL (bad) cholesterol
- helps control blood sugar levels
Protein
essential for building muscle, repairing tissues, growth, and energy.
Good Sources
Meat, Eggs, Dairy Products, Soy, Grains, Nuts, and Seeds
Gives longer lasting energy
EMPTY CALORIES
More NUTRIENT DENSE
Fats
essential to provide energy, support cell growth, protect organs, insulate, absorb nutrients, and produce hormones.
Three types
Saturated
Unsaturated
Unsaturated = Healthier Fat
Sources: walnuts, avocado, fish, and sunflower, corn, soybean, and flaxseed oils.
Liquid at room temperature
Can help lower LDL (bad) cholesterol and reduce the risk of heart disease.
Saturated Fat = Unhealthy when eaten in excess
Sources: animal products (meat, milk, cheese, butter, etc.)
Solid at room temperature
Can increase LDL (bad) cholesterol levels and therefore, increase the risk of heart disease
Eating too much saturated and trans fat can lead to high cholesterol levels and plaque build up in the arteries.
complete vs incomplete
Complete Proteins
There are 9 essential amino acids that must be obtained from food. A complete protein is a protein that contains all of the essential amino acids. Animal proteins are complete.
Incomplete Proteins
Are lacking one or more of the amino acids we need to build cells.
Incomplete proteins that are found in plant foods can be combined to make a complete protein. (example = rice and beans).
Summary/Reflection
Please write a 3-4 sentence summary of this lesson.
Non-Energy Nutrients
Vitamins
Minerals
Water
- Do not provide energy
- Necessary for carrying out body processes.
Vitamins
substances (made by plants or animals) in food that are needed in small amounts for growth and for maintaining good health.
Minerals
elements that come from the soil and water and are absorbed by plants or eaten by animals. They are found in the foods we eat, and our bodies need them to develop and function normally.
Minerals and Function
Vitamins and Function
Water
essential for most body processes. All body cells contain water.
How much water?
Teens should drink between 10-14 glasses (78-112 ounces) of water per day.
very active teens should drink more.
2 liter = 68 ounces
1 gallon = 128 ounces
Vitamins-
A (vision, immunity, growth)
D (bone growth, calcium absorption)
E (antioxidant- substances that may prevent or delay some types of cell damage.)
K (blood clotting, bone health)
B (metabolism, helps make DNA)
C (antioxidant, immune function)
Minerals-
Calcium (bone/teeth health)
Magnesium (bone/teeth health, muscle contraction)
Potassium (fluid balance, nerve impulse)
Iron (helps blood carry oxygen)
Zinc (DNA repair, immune function)
help you feel satisfied
Trans
Trans fat = Very Unhealthy fat
Trans fat forms when vegetable oil hardens in a process called hydrogenation. Hydrogenated fats, or "trans fats," are often used to keep some foods fresh for a long time. They are also commonly used in restaurants. Check ingredient list for partially hydrogenated oils.
Sources: Cakes, cookies, potato chips, deep fried foods, stick margarine, frozen pizza crusts, and canned biscuits and cinnamon rolls
can raise LDL (bad) cholesterol levels
can lower HDL (good) cholesterol levels
- high calories
- low nutrients
natural sugars > added sugars
higher amount of nutrients
for the calories they provide
In the summary/reflection section, please explain the difference between nutrient dense and empty calorie foods.
can increase risk of heart disease
Cholesterol
Cholesterol is a waxy substance. It’s not “bad”: your body needs it to build cells. But too much can be a problem.
Cholesterol comes from two sources. Your body (specifically your liver) makes all the cholesterol you need. The rest you get from foods from animals.
There are actually two types of cholesterol: "bad" and "good."
LDL cholesterol is the bad kind.
HDL is the good kind.
Too much of the bad kind — or not enough of the good kind — increases the chances that cholesterol will start to slowly build up in the inner walls of arteries that feed the heart and brain.
Think of LDL cholesterol as being like a family member who carries stuff all through the house and drops it along the way
HDL cholesterol is like someone who picks up the dropped stuff and puts it away
Full transcript