Essential Nutrients

What is Nutrition?The study of how your body uses the food you eat

What is a Nutrient?A chemical substance in the body that helps maintain the body

6 Classes of NutrientsYour body needs over 50 different nutrients which can be divided into 6 classes:

Carbohydrates

Fats

Protein

Vitamins

Minerals

Water

CARBOHYDRATESWHAT ARE THEY?

Essential NutrientsMake up the foundation of dietsPredominant in plant based foods

How much is recommended?A minimum of 130 grams of dietary carbohydrates is needed dailyRecommended 45-65% of your daily calories comes from carbohydrates

CARBOHYDRATESWHY DO YOU NEED THEM? (Functions)

Most desirable source of energy for the body

Main role is to supply fuel, primarily in the form of glucose (predominant sugar in high-carb foods) to your cells

Your brain and red blood cells rely on glucose to function

4 calories of energy per gram

ex: 10g of carbohydrates= 40 calories of energy

CARBOHYDRATESsimple vs. complex

SIMPLEA category of carbohydrates that contain a single sugar unit (monosaccharide) or two sugar units combined (disaccharide) Monosaccharides:

GlucoseFructose

Sweetest of the MonosaccharidesAKA Fruit Sugar

GalactoseLinks with glucose to create the sugar found in dairy foods

Disaccharides:Created from glucose, fructose, and galactose

Glucose+Fructose=SucroseTable Sugar

2 Glucose= MaltoseSugar found in grains

Glucose+galactose=lactose

Milk Sugar (Found in dairy foods

CARBOHYDRATES

COMPLEX CARBOHYDRATES

Carbohydrates that contain many sugar units combined (Polysaccharide)

Starch (The storage form of glucose in plants), fiber (a nondigestible polysaccharide), and glycogen (the storage form of glucose in humans and animals are the three groups of polysaccharides

CARBOHYDRATESWhere to get them?

Breads

Cereal

Pasta

Fruits

Vegetables

Whole Grains

FATSWHY DO YOU NEED THEM? They are...

A protective cushion for your bones, organs and nervesUsed for insulation and to maintain body temperatureProvide energyAbsorb certain nutrientsCarries fat-soluble vitaminsProvides essential fatty acids9 Calories of energy per gramIt is recommended that 20-35% of your calories come from fat

FATSFatty Acids

Saturated- Raises LDLPolyunsaturated- Decreases LDLMonounsaturated- Decreases LDL and Increases HDL

Cholesterol (Your body MAKES all the cholesterol it needs!)LDL- Low Density Lipoprotein

Bad CholesterolDeposits cholesterol in the walls of the arteriesCan lead to heart disease

HDL-High Density LipoproteinGood CholesterolRemoves cholesterol from the tissues and delivers it to the liver to be used as a part of bile and/or be excreted from the body

FATSWhere to get them?

Cheese

Butter

Nuts

Meats

Dressings

Chocolate

PROTEINWHAT IS IT?

Compounds in your body that consist of numerous amino acids found in all living cellsAmino Acids- Building blocks of protein4 calories of energy per gram

How much is recommended?Healthy adults should consume enough dietary protein to replace the amount they use each dayPregnant women, people recovering from injury, and growing children need more to supply necessities for building new tissue

PROTEINWHY DO YOU NEED IT? (Functions)

Provide structural and mechanical support

Help maintain body tissues

Needed by the body for growth and maintenance

Help body make important substances

Regulate body processes

Supply energy

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COMPLETEContains adequate amounts of all essential amino acidsSources:

MeatMilkEggsFIsh

INCOMPLETELacks some amino acidsSources:

NutsBeansPeas

What can happen if you...

EAT TOO MUCH PROTEINIncreased risk for:

Heart DiseaseKidney StonesOsteoporosis- (Brittle Bones)Cancer

EAT TOO LITTLE PROTEINIncreased risk for:

Loss of bone massLack of sufficient protein and/or calories in the body.