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Nutrients

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by

Bryan Geurts

on 13 March 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: whole grain products (bread and pasta), brown rice, beans, fruits, vegetables, 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
Reduces the Risk of Disease (heart disease, diabetes)
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
NUTRIENT DENSE
Fats
essential to provide energy, support cell growth, protect organs, insulate, absorb nutrients, and produce hormones.
Two types
Saturated
Unsaturated
Unsaturated = Good Fat
Sources: walnuts, fish, and sunflower, corn, soybean, and flaxseed oils.
Liquid at room temperature
Can help lower cholesterol and lower the risk of heart disease.
Saturated Fat = Bad Fat
Sources: animal products (meat, milk, cheese, butter, etc.)
Solid at room temperature
Can increase cholesterol levels and the risk of heart disease
Also watch for Trans Fat (hydrogenated or partially hydrogenated.
Eating too much saturated 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 low or lacking in one or more of the amino acids we need to build cells. Incomplete proteins found in plant foods can be mixed together 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
components in food needed in small amounts for growth and for maintaining good health.
Minerals
elements in foods that our bodies need to develop and function normally
Important Minerals and Functions
Important Vitamins and Function
Water
essential for most body processes. All body cells contain water.
How much water?
Teens should drink between 9-13 glasses (72-104 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)
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)
Full transcript