Simple Understanding of

Nutrition(Senior Health Class)

By: Amy Allen

Six basic nutrients?

• Carbohydrates• Proteins• Fats

• Vitamins• Minerals• Water

ENERGY NUTRIENTS

Carbohydrates (4 calories per gram)

Fats (9 calories)

Proteins (4 calories)

Carbohydrates

Primary energy source

55-65% of caloric intake

Make half your grains whole!

CA

RB

OH

YD

RATES Grains, rice and cereals are good

sources of whole grain foods

WH

AT A

RE

WH

OLE

GR

AIN

S?

Types of Carbohydrates

Simple sugars are monosaccharide's › fructose, glucose, galactose› Candy, fruits, soda, honey

Disaccharides: sucrose, maltose, and lactose. Complex carbohydrates:

polysaccharides rice, cereals, vegetables, starches,

and flour.

Functions of PROTEINSupports growth, maintenance, and repairs our bodies

Assists in building antibodies, and enzymes

Maintains electrolytes and acid/balance

Provides energy

Made up of amino acids

If food contains all amino acids it’s a complete protein EGGS/SOY

EGGS ARE A COMPLETE PROTEIN

Proteins continued 10-20% of diet

Egg whites are the most digestible protein

Average person need .8 g of protein per kg of body weight

Dr. Says:High protein diets are unnecessary

and can be dangerous. NOATKINS!

FATS

•Also known as lipids

•Provide insulation

•Assist in transportation of vitamins

Typ

es o

f Fats

Satu

rate

dU

nsa

tura

ted

stimulate deposit of cholesterol on artery walls

increase blood cholesterol  cheese, beef, milk (and other animal

products), (partially hydrogenated oils=trans fat) Trans fat are the worse fat

Unsaturated fats are much healthier

nuts, seeds, and plant oils (canola, vegetable, olive).

Cholesterol•Only found in animal products

•Food can have saturated fat with no cholesterol (coconut oil)

•LDL=low density lipoprotein

•HDL=High density lipoprotein

•Smoking increase LDL’s

•Exercising increases HDL’s

FAT SOLUBLE VITAMINS

A D E K

Vitamin A

Function:Bone remodeling

Making bones largerDR SAY’s:

Carrots are an excellent source of

Vitamin A

VITA

MIN

A Orange/dark green vegetables fortified milk and liver are good sources

VITAMIN DFunction

Bone density

Sources

Milk

Shrimp

Salmon

VITA

MIN

D Daily exposure to the sun is a good source of Vitamin D

Vitamin EFunction

Acts as an antioxidant

Helps prevent cancer

SourcesPlant and veggie oils

Grains

Nuts

VITAMIN KFunction

Helps blood clotting

SourcesGreen leafy vegetables

Spinach

Lettuce

Water Soluble Vitamins

C B

Vitamin CFunction:

acts as immunity

builds collagen

antioxidant

Source:fruits (citrus)

dark green veggies

B Vitamins Functions

› 8 B Vitamins assist in energy metabolism

› Assist enzymes with chemical reactions

› Sources include grains, dried beans, and peas

Minerals Can’t be destroyed

Trace minerals are found in body› Iron, manganese, copper, iodine

Major minerals (ones we need lots of)› Calcium

Phosphorous

Minerals assist other organs and tissues

Water

Cleans, cools, and lubricates. Helps in transporting blood, lymph and urine.

THE END