Facts about Nutrients

Facts about Nutrients

Objectives:Food affects the way you feelThere is a difference between hunger and appetiteThere are important factors that affect food choicesThere are nutrients from foods that have functions in your bodyThere are food sources for each of these nutrients

Affects of Your DietAffects of Your DietNutrients are important for body growth and maintenanceDiet is everything you eatThese both affect how you look, feel, and your food choices

Nutrients/Diet

LookGood

FeelGood

FoodChoices

What Determines Food What Determines Food ChoicesChoices

Weight controlHealthFood costsFamily backgroundAdvertisementsEmotion

Nutrition knowledgePeersCustoms/ethnicityPhysical activity levelBusy scheduleConvenience/time

NutritionNutritionThe science of food and it relation to health.How chemicals in foods are used by the body.

NutrientsNutrients

The main components of food.There are over 40 nutrients in your body.There are six basic nutrient groups

Nutrient GroupsNutrient GroupsNutrient GroupsNutrient GroupsCarbohydratesFatsProteinThese 3 provide energy (calories) and are used for various body functions.

VitaminsMineralsWaterThese 3 provide no energy, but are essential to life.

CarbohydratesCarbohydratesProvides quick energy and fuel for most cells in the bodyProvide 4 kcals/gramComplex and SimpleProvides fiber

Indigestible – from whole grains and fruit and vegetable skins

Food sourcesSugary foods and SweetsFruits and vegetablesDairy foodsBreads and grains and pasta

FatsFatsProvides concentrated energy, 9 calories per gramSupplies essential fatty acids for growth and healthy skinKeeps your body warmCushions and protects internal organsPart of all cell membranesTransports fat soluble vitaminsFood sources:

Butter, Oils, . . . “Cream”, Doughnuts, Fried foods

FatFatRecommendationsRecommendations

Fat is needed but not in excessive amountsExcesses lead to obesity, heart diseaseSaturated fats believed to be related to heart diseaseDietary guidelines recommend fat to provide no more than 30% of total calorie intake.

ProteinProteinProvides 4 calories per gramHelp build muscles, cells and tissues (Major component)Forms part of hormones, enzymes and antibodiesNeeded for growth and repair of tissuesSecondary source of energyRich food sources include: Meats, Poultry, Fish, Milk productsOther sources include: Nuts and Dry beans

VitaminsVitaminsHelp keep your body working right – Controls reactions and regulates the body’s systems.Needed in small amountsEach vitamin has specific functionsFood sources include: Fruits, Vegetables, Breads/cereals, Milk and Meat

Vitamins:A, B6, B12, C,

D, E, K

niacin

riboflavin

thiamin

MineralsMineralsHelp with body maintenance and regulate body systems.Major structural component of the body (skeleton)Forms many enzymes in body functionsSome needed in larger amounts and some in smaller amounts, but equally importantExamples: Calcium, Iron, Zinc, IodineFood sources: Breads/cereals, Meats and Milk products

WaterWaterMost vital of all nutrientsGives your body needed fluids (Can survive without others much longer than water)

Regulates body temperatureRemoves body wastesLubricates jointsCushions organsFood sources: All kinds of foods, Liquid foods, Drinks, beverages, Soups, Fruits and Vegetables

Drink 8 glasses

of clean water

each day.

Nutrients Often Lacking in Teen Diets

CalciumIronZincVitamin AVitamin CFolate

CalciumIf deficient:If deficient:Possible porous or brittle bones later in life -- osteoporosis

Good sources:Good sources:Milk products, yogurt, cheese. Cottage cheeseDark green leafy veggiesSardines and salmon with bones

IRON

If deficient:If deficient:Iron deficiency anemia w/ symptoms such as tiredness, weaknessEspecially common in girls

Good sources:Good sources:Liver, red meatsEnriched fortified or whole grain breads/ cerealsDried beans/peasLeafy green vegetablesDried fruitEgg yolk

Iron helps carry oxygen in blood

ZINCIf deficient:If deficient:Growth retardation Often a problem in vegetarians

Good sources:Good sources:Meat, liverEggsSea foodWhole graincerealsPoultry

VITAMIN AIf deficient:If deficient:Visual problemsMay increase susceptibility to some cancers, skin lung and bladderMost processed snack foods/fast foods are low in Vit. A

Good sources:Good sources:LiverCarrots, sweet potatoesDark green leafy veggiesPeaches, apricots, cantaloupeEgg yolk

VITAMIN CIf deficient:If deficient:Scurvy; swollen, bleeding gums, loose teethTiny hemorrhages in skinDecreased appetite and growthLack of fresh fruits/veggies

Good sources:Good sources:Citrus fruits, strawberries, cantaloupeDark green leafy, veggies, broccoli, cabbage, green peppersPotatoes

FOLATEIf deficient:If deficient:Anemia with symptoms similar to iron deficiencyNTD

Good sources:Good sources:Dark green leafy veggiesLegumesWhole grain cerealsOranges

MegadosingMegadosingToo much of a vitaminCan cause symptoms

of illness or even death in extreme cases.

SummarySummaryThink about your food choices.YOU ARE WHAT YOU EAT!Nutrients are food components essential to your health.Eat a variety of foods, use moderation.