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NUTRITION AND
DIGESTION
• Nutrients are substances found in foods that provide energy and materials for cell development, growth, and repair.
• The amount of energy available in food is measured in calories
• There are 6 kinds of nutrients:
–Proteins–Carbohydrates– Fats–Vitamins–Minerals–Water
• Proteins are large molecules that contain carbon, hydrogen, oxygen and nitrogen. They are made up of amino acids.
• Amino acids are the building blocks of protein– Essential amino acids cannot be made by the
body’s cells, and must be supplied by the food you eat
• Protein is used for growth and repair of body cells and helps to form muscle, skin and hair
• Carbohydrates are the main source of energy in the body
• All carbohydrates are not the same
* There are three types of carbohydrates: sugar, starch and fiber
- Sugars are simple carbohydrates- Found in table sugar, fruits, honey, milk…
- Simple carbohydrates are digested and absorbed quickly
• Starches and fiber are complex carbohydrates
• Complex carbohydrates are absorbed more slowly; they help maintain healthy blood sugar levels facilitate steady, long-lasting bouts of energy
• Starches are made up of many simple sugars in long chains–Pasta, potatoes, rice, white breads…
• Fiber is found in the cell walls of plant cells
• Fiber cannot be digested. It is needed to keep your digestive system healthy
- Fiber is found in whole grain breads and
cereals, beans, vegetables and fruits
• Fats or lipids are necessary nutrients because they provide energy and help your body absorb vitamins
– Fat tissue cushions your internal organs
– Fat is a storage unit for energy; it can release twice as much energy as carbs
– Excess energy from all foods you eat is converted to fat and stored for later use.
• Unsaturated fats are liquid at room temperature–Vegetable oils, avocado, the fats in nuts and
seeds
• Saturated fats are solid at room temperature
–Animal products such as meat and milk are sources of saturated fat
– Saturated fats are associated with high levels of cholesterol in the blood
• Cholesterol can block blood supply to organs and increase blood pressure. This can lead to heart disease and stroke
• Vitamins are organic nutrients needed in small amounts for growth, regulating body functions, and preventing diseases.
• Most foods provide some vitamins, but no one food has them all
* Organic means that they are derived from living matter
• Minerals are inorganic nutrients that regulate chemical reactions in the body
• Your body uses about 14 different minerals
• The minerals used in largest amounts are calcium and phosphorus
• Other minerals include potassium, iron, and sodium
• Water is the most important nutrient for survival
• The human body as about 60 percent water
– Your cells need water to carry out their functions
• Your body loses water through breathing, sweat, and excretion
• Water needs to be replaced every day
• Water is not only found in liquids but also in many foods
• Because no food has every nutrient, you need to eat a variety of foods to maintain optimum health.
• A food group is a collection of foods that contain the same type of nutrient
• There are five food groups:–Bread/cereal–Vegetables– Fruit–Dairy–Meat/beans