NUTRITION

Six Basic Nutrients

What are the function of Carbs?

Carbs provide body with energy (glucose) 45-65% of calories in your diet (recommended)

2 types: SIMPLE and COMPLEX

SIMPLE CARBOHYDRATES
Glucose-circulates in Fructose-fruit sugar Lactose-milk sugar Sucrose-table sugar
(refined sugar) blood, provides energy for body

COMPLEX CARBOHYDRATES
Starch-foods like potatoes, beans, grains Glycogen-bodys quick energy reserve. Stored in muscle or liver Fiber-for healthy digestive system. Increases amount of fluid and bulk in digestive tract. Found in fruits and veggies.

What is the function of fat?

Body stores energy as layer of fat beneath the skin Insulates Protects Provides heat and energy 2 types: SATURATED and UNSATURATED

SATURATED FATS
Most are solid at room temperature Found in animal foods like meat and milk WARNINGS: too

much can lead to obesity, high cholesterol, heart disease

UNSATURATED FATS
Total recommended fat intake: 25-35% of total calories (limited saturated) Common in plants, usually liquid at room temp. Monounsaturated-found in olive oil, canola oil, peanut oil Polyunsaturated-corn oil, sunflower oil, soybean oil Transfats-veggie oil into margarine

ANOTHER TYPE OF LIPID

Found in all human and animal tissues Found only in animal tissue: meat, fish, poultry, eggs. dairy

CHOLESTEROL-

LDLs-low density

lipoprotein (BAD)-causes plaque lipoprotein (GOOD) carries cholesterol to liver where removed

HDLS-high density

What is the function of protein?

Help body build new cells/repairs existing ones
Needed to form horomones, enzymes, antibodies

Made up of amino acids

9 essential amino acids-cannot be made by body

COMPLETE- meat, eggs, dairy INCOMPLETE- not all amino acids

What is the function of vitamins?

Needed in small amounts to maintain health and allow growth. 2 types: Fat Soluble and Water Soluble

Fat-Soluble Vitamins
They dissolve in fat, and most can be stored in fat tissue and remain in body for long time

Vitamin A: Vitamin D: Vitamin E: Vitamin K:

Water Soluble Vitamins

Not stored in body very well Includes 8 B vitamins and Vitamin C B Vitamins- do not provide energy, are used to help release energy Vitamin C = antioxidant (protector)

What is the function of minerals?

Chemical elements needed for certain processes: enzyme activity, bone formation
Common minerals:
Calcium Sodium Iron

Calcium
Needed for: development of strong bones and teeth Best sources: Milk and dairy products Other sources: Green leafy veggies, calcium fortified foods

Why is calcium important for teens?

Most calcium is found in bone 45% of skeleton is formed between ages of 9 and 17. Recommended for teens: 1300 milligrams
One cup of milk=300 milligrams

Deficiency=osteoporosis
(brittle bones)

Sodium
Needed for: Regulation of water balance in cells and tissues
Recommended: Excess= high blood pressure= heart disease, stroke, kidney failure Most sodium comes from PROCESSED FOODS.
1 tablespoons/day

Iron
Needed for: Production of hemoglobin
(molecule in red blood cells that carries the oxygen)

One of the most common deficiencies in the WORLD. Anemia: condition where there are not enough
red blood cells or hemoglobin to carry oxygen around body

What is the function of water?

Necessary for almost every function that keeps you alive!! 60% of body is water 2.5 quarts a day 80-90% fruit and veggie weight is water 8 glasses of fluid