NUTRIENTS

CARBOHYDRATES

• Body’s main source of energy• Sugars, starches, grains, rice, pastas, and fiber are

examples of carbohydrates• 60% of your diet should come from carbohydrates• 1 gram of carbohydrates = 4 calories

Take your total caloric needs and multiply it by .60. Then divide by 4. This will give you your total grams of carbs needed per day. (1800 X .60 = 1080 1080 / 4 = 270 grams needed per day.)

• There is limited storage space for carbohydrates in our bodies, therefore, the excess turns to fat

2 TYPES OF CARBOHYDRATES

• 1. Simple Carbohydrates (Sugars)– Provide quick energy– Natural sugar (fruit, milk, honey)– Processed sugar (cakes, candy, pop)– Provide the body with calories only – Does not provide the body with many vitamins

and minerals

2 TYPES OF CARBOHYDRATES

• 2. Complex Carbohydrates– Main source of calories in diet should come from here.

– Starches, Fiber, and whole grains are examples of complex carbohydrates

• Whole grains provide the body with B Vitamins, and minerals as well as Carbohydrates

• Starch: a food substance that is made and stored in most plants. Provide long lasting energy

(ex. Potatoes)

• Fiber: the part of grains and plants that cannot be digested. Aids in the movement of food in the digestive system. (ex. Shredded Wheat)

WHAT ELSE DOES FIBER DO?

• Helps prevent constipation and other intestinal problems as well as keeps you “regular”

• Reduces blood cholesterol level and risk for developing heart disease.

• Adds bulk to your diet making you feel fuller faster, therefore may reduce appetite

SOURCES OF CARBOHYDRATES

• Natural sugars found in fruits, honey and milk

• Processed sugars/Table sugar• Breads, whole grains, cereals• Pasta, rice• Vegetables such as potatoes, beans,

carrots (starchy veggies)

PROTEINS• Proteins are needed:

– For growth– To build, repair and maintain body

tissues– To regulate the body processes– To supply energy

• Skin, Hair and Nails – mostly proteins• Every cell in our body needs protein to carry

out all metabolisms that sustain us.

PROTEINS CONTINUED…

• 20% of your diet needs to come from protein• Can calculate ballpark protein needs by

dividing your body weight by 2. (120 / 2 = 60 grams of protein needed)

• 1 gram of protein = 4 caloriesCan take your total caloric need and multiply by 20%. Then divide that number by 4 to get grams needed per day.. (1800 X .20 = 360; 360 divided by 4 = 90 grams)

• Excess protein is stored as FAT

2 TYPES OF PROTEINS

• Complete Protein– Contains all the essential

amino acids;• Meat, fish, poultry, milk,

yogurt, eggs

– Amino Acids are the building blocks that make up proteins.

– Body needs 20 amino acids to function properly. Body only can produce 11 on its own, so we need 9 more from the foods we eat

• Incomplete Protein– Does not contain all the

essential amino acids.

– Must combine these foods to get all the essential amino acids.

– Fall into 3 categories:1. Grains (whole, pastas, and

corn)

2. Legumes (dried beans, peas and lentils)

3. Nuts and Seeds

SOURCES OF PROTEINS

Food Sources include:

Complete:

Meat, Fish, Poultry, Milk, Yogurt, Eggs

Incomplete:

Whole Grains, Pastas, Corn, Dried

Beans, Peas, Lentils, Nuts, Seeds

FATSLess than 30% of your diet must come from fat1 gram fat = 9 calories of energy

(1800 X .25 = 450; 450 divided by 9 = 50 grams)

FATSFUNCTION OF FATS:

• Cushions internal organs

• Maintains body heat

• Stores fat-soluble vitamins (A,D,E,K)

• Builds brain cells and nerve tissues

• Used as energy once carbohydrate energy is depleted

• Gives food taste and texture

2 MAIN TYPES OF FATS

1. Saturated Fat – usually in solid form when in room temperature

• Examples: Dairy product, Solid vegetable fat, meat and poultry

• Contribute to Cholesterol levels• Dietary + Cholesterol produced by body = Total

cholesterol level. • Cholesterol

– Fat like substance made by the body and found in certain foods

– Dietary Cholesterol – found in foods of animal origin (meats and dairy)

2 MAIN TYPES OF FATS

2. Unsaturated Fat - Liquid at room temperature

– Type of fat obtained from plant products and fish.

– 2 types:

• Polyunsaturated: sunflower, corn and soybean oils

• Monounsaturated: olive and canola oil

VITAMINS• Helps the body use carbohydrates, proteins

and fats

• Come in two types:

Fat Soluble (A,D,E,K)

Water Soluble (B Vitamins, C)

Fat Soluble Vitamins dissolve in fat and can be stored in the body

Water Soluble Vitamins dissolve in water and cannot be stored by the body

VITAMINSVITAMIN A

Primary Function is good eyesight

Food Sources – carrots, liver, eggs, milk, dark green vegetables

VITAMIN D

Primary Function is to maintain bone structure

Food Sources – fish oils, butter, eggs, milk Sunlight is also a source of Vitamin D

VITAMINSVITAMIN E

Primary Function is to protect other vitamins from Oxygen, protects white blood cells

Food Sources – vegetables, milk, lettuceVITAMIN K

Primary Function is to help with blood clottingFood Sources – spinach, eggs, liver,

tomatoes

VITAMINSVITAMIN B

Primary Function is to make sure cells are

working properly

Food Sources – Grains, Cereals, Meats, Milk, Eggs, Cheese, Fish, Nuts

VITAMIN C

Primary Function is to protect against infection and helps with the absorption of iron

MINERALS– Minerals regulate many chemical reactions in the

body– Two types of minerals:

• Macro Minerals• Trace Minerals

– Macro Minerals are minerals required in amounts greater than 100 milligrams. Examples: Calcium, Sodium

– Trace Minerals are needed in very small amounts. Examples are Iron and Zinc

MINERALS

CALCIUM

Primary Function is to form bone and teeth

Food Source – Dairy Products

SODIUM

Primary Function is to maintain the volume of fluid outside of cells

Food Source – Table Salt, Processed Meats

MINERALSIRON

Primary Function is to help red blood cells

carry oxygen

Food Sources – Red Meat, Dark Green Leafy Vegetables

POTASSIUM

Primary Function is to maintain electrolyte

balance and maintain heartbeat

WATER

• Water is involved in all body processes

• Functions of water include:

– 1. makes up the basic part of blood

– 2. helps with waste removal

– 3. regulates body temperature

– 4. cushions the spine and joints

– 5. carries nutrients to all cells and removes wastes from cells to the kidneys

WATERYou need at least 8 glasses of water each day

You can only live for about 3 days without water

Drink water when you are sick:

Fever, vomiting, diarrhea cause water loss; replace body fluids and avoid dehydration

Water can also help loosen mucus and carry away the debris of infection

Tips to get more water in your diet

*Carry a bottle of water with you

*Eat water rich fruits and vegetables