SIX MAJORNUTRIENTS

HUM-FNW-4: Evaluate Nutritional information in relation to wellness or individuals and familiesHUM-FNW-4.1: Identify basic nutrient information i.e. nutrient classes and major sources of each.

WORDS TO KNOW!

NUTRITION - is the science that studies how body makes use of food.

DIET - is everything you eat and drink.

NUTRIENTSChemicals found in foods critical to human growth & Development

Nutrients…• Supply energy• Help build cells and tissues• Regulate body processes

MALNUTRITION Poor nutrition over an

extended period of time.Body does not get what it needs from food

Body does not have the nutrients it needs forenergy, growth, repair and the regulation ofvarious body processes.

MALNUTRITION CONT.

Causes overweight and underweight health situations

Delays or inhibits growth and development as well as resistance to diseases in children

Affects teenage girls in childbearing years

Severely affects unborn child in pregnant women

Affects your health and life span

THE PROCESS OF SATISFYING HUNGER

1. You need energy2. You feel hungry3. You eat to get rid of hunger4. You feel satisfied5. You need more energy6. The cycle repeats again

WHAT FOOD DOES FOR YOU

It provides energy for daily activity

It gives you raw material

Eating is an enjoyable activity

SIX NUTRIENTSCarbohydratesProteinFatMineralsVitaminsWater

CARBOHYDRATESCarbohydrates are the primary

source of energy. Mainly from Plant sources Whole Grains (important for fiber) Fiber – Non digestible (20-30g/day at age

5+) Two Types – Simple and Complex 4 calories per gram All must be broken down into simple sugars

for the body to absorb them. Glucose, sucrose, fructose, maltose, lactose

starch and cellulose.

PROTEINThe chemical building blocks of the

body needed for growth, maintenance & repair of tissues.

Repair body tissue, immune system 1/5th of the entire body weight Excess protein is stored as fat Chains of amino acids (22 needed 9 essential) 4 calories per gram Kwashiorkor – diseased caused from deficiency

Complete proteins – animal sources & soyIncomplete proteins – missing 1 key amino acid

FATSFats are another source of energy.

It also protects against temperature changes.

Promote Healthy Skin & Cell Growth Saturated fats RAISE cholesterol Unsaturated fats may LOWER cholesterol Monounsaturated & Polyunsaturated oils Hydrogenation – Crisco Trans fatty acids – partially hydrogenated oils 9 calories/gram Energy Source – transport nutrients (fat soluable vitamins) Excess Stored as fat in the body Cholesterol – LDL = Bad HDL = Good Adds flavor to our foods

VITAMINSVitamins help regulate body functions.

Keep the body tissue healthy & help systems function properly. Fat Soluble – A,D,E&K Water Soluble – C & B Organic substances

A – vision, beta carotene, dark green leafy & yellow orange veggies

D – Calcium absorption, sunshine vitamin, fortified milk, rickets

E – Antioxidant, clear skin, nuts & oils, green leafy veggies

K – clotting of the blood, green leafy veggies, daily, egg yolks

VITAMINS CONT. C – Immune System, ascorbic acid, maintains healthy bones, teeth, iron absorption, antioxidants & scurvy

B – is in all grains

Niacin – b3 nervous system and carbs to energy pellagra

Riboflavin – b2 turns carbs to energy

Thiamin – b1 turns carbs to energy, nervous system, beri beri.

Folate – not enough causes birth defects, builds red blood cells with b12. Green leafy veggies & Grains

MINERALSMinerals help your body work properly.

Macro & Micro minerals (trace minerals) Inorganic

Calcium – bone growth, osteoporosisPhosphorus – with calcium, building body cells.Sodium – chlorine, potassium, osmosis & fluid balanceIron – Carries oxygen to the bloodZinc – body heals, growth of tissueFluorine – strengthens teeth (Water)Iodine – bodies use of energy (Iodized Salt)

WATERWater is essential to our body because it carries nutrients.

Critical for survival 60% of your body is water 80% of blood is water Need in most chemical reactions in the body Hydration Temperature control of the body Weight – 3 8oz glasses/day is needed Sources – water, juice, milk, fruit, soup etc.

HOW MUCH SHOULD YOU EAT?

It depends on three factors:

- Gender- Activity level- Age