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 Nutrients
Your body needs over 50 different
nutrients which can be divided into
6 classes:
*
Carbohydrates
* Fats
* Protein
* Vitamins
* Minerals
* Water
CARBOHYDRATES
WHAT ARE THEY?
* Essential nutrients
* Make up the foundations of diets
* Predominant in plant based foods
* How much is recommened?
A minimum of 130 grams of dietary carbohydrates
* is needed daily
Recommened 45-65% of your daily calories come
* from carbohydrates
*
*
*
CARBOHYDRATES
WHY 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
*
CARBOHYDRATES
simple vs. complex
Simple
A category that contain a single sugar unit
(monosacharide) or two sugar units combined (disaccharide)
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Monosacharides:
Glucose
Frutose
Sweetest of the
monosacharides
AKA fruit sugar
Galactose
Links with glucose
to create the sugar
found in dairy
foods
Disaccharides:
* Created from glucose,
fructose, and galactose
* Glucose+Fructose= Sucrose
* Table Sugar
* 2 Glucose=Maltose
* Sugar 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 non-digestible polysaccharide), and glycogen
(the storage form of glucose in humans and animals
are the three groups of polysaccharides
CARBOHYDRATES
Where to get them?
* Breads
* Cereal
* Pasta
* Fruits
* Vegetables
* Whole Grains
FATS
WHY DO YOU NEED THEM? They are...
* A protective cushion for your bones, organs and nerves
* Used for insulation and to maintain body temperature
*
Provide energy
* Absorb
certain nutrients
* Carries
fat-soluble vitamins
* Provides
essential fatty acids
*9
Calories of energy per gram
* It
is recommended that 20-35% of your calories
come from fat
*
*
Fatty Acids
FATS
*
Saturated- Raises LDL
*
Polyunsaturated- Decreases LDL
*
Monounsaturated- Decreases LDL and Increases HDL
Cholesterol (Your body MAKES all the cholesterol it needs!)
*
LDL- Low Density Lipoprotein
*
Bad Cholesterol
*
Deposits cholesterol in the walls of the arteries Can lead to heart dise
*
HDL-High Density Lipoprotein
*
Good Cholesterol
*
Removes 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
FATS
Where to get them?
* Cheese
* Butter
* Nuts
* Meats
* Dressings
* Chocolate
PROTEIN
WHAT IS IT?
* Compounds in your body that consist of numerous
amino acids found in all living cells
* Amino Acids- Building blocks of protein
* 4 calories of energy per gram
* How much is recommended?
* Healthy adults should consume enough dietary protein
to replace the amount they use each day
* Pregnant women, people recovering from injury, and
growing children need more to supply necessities for
building new tissue
PROTEIN
WHY 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
PROTEIN
* COMPLETE
* Contains adequate
amounts of all
essential amino acids
* Sources:
* Meat
* Milk
* Eggs
* Fish
*
*
*
*
INCOMPLETE
* Lacks some amino acids
* Sources:
Nuts
Beans
Peas
What can happen if you…
*
EAT TOO MUCH PROTEIN
*
Increased risk for:
*
Heart Disease
*
Kidney Stones
*
Osteoporosis- (Brittle Bones)
*
Cancer
*
EAT TOO LITTLE PROTEIN
*
Increased risk for:
Loss of bone mass
Lack of sufficient protein
and/or calories in the body.
VITAMINS
What Are They?
* Tasteless organic compounds that you need in small
amounts for growth, reproduction, and overall
good health.
* The DO NOT provide calories (energy) for your body
but are essential for well-being.
* There are 13 different vitamins and you get most of
them from each of the food groups:
*
VEGETABLES
FRUITS
FOLATE
VITAMIN A FOLATE
VITAMIN C
VITAMIN C
VITAMIN E
GRAINS
PROTEIN
DAIRY
FOLIC ACID
NIACIN
VITAMIN B6
VITAMIN B12
(FORTIFIED
RIBOFLAVIN)
THIAMIN
NIACIN
THIAMIN
VITAMIN B6
VITAMIN
B12
RIBOFLAVIN
VITAMIN A
VITAMIN B12
VITAMIN D
VITAMINS
*
Why do you need them?
*
They promote normal growth
*
Provide proper metabolism
*
Protect against certain diseases
*
Needed by your body to grow, reproduce, and
maintain good health
*
Some function as antioxidants:
*
Substances that neutralize unstable molecules that can
damage the cells of the body and possibly contribute
to the risk of chronic diseases.
*
Vitamins A, C, and E and beta-carotene are antioxidants
VITAMINS
Fat Soluble vs. Water Soluble
Fat-Soluble Vitamins Dissolve in fats
Can be stored in fatty tissues of the body
NUTRIENT
Vitamin A
FUNCTIONS
SOURCES
Keeps skin and mucus Butter, dark green and
membrane healthy
yellow fruits and
Prevents night
vegetables, egg yolk,
blindness Promotes liver, whole and fortified
growth
milk
Vitamin D
Builds strong bones
and teeth
Egg yolk; fortified
butter, margarine, and
milk, the sun
Vitamin E
Acts as an antioxidant
to protect cell
membranes
Eggs, liver, salad oils,
whole grain cereals
Heps blood clot
Cauliflower, egg yolk,
organ meats
Vitamin K
VITAMINS
Fat Soluble vs. Water Soluble
*
Water-Soluble Vitamins
*Dissolve in water
*Not stored in the body
NUTRIENT
FUNCTIONS
SOURCES
Vitamin C
Helps wounds heal
Helps fight infection
Broccoli, citrus fruits,
tomatoes
Thiamin
Keeps nervous system healthy
Release energy from food
Pork, whole grain
breads and cereals
Riboflavin
Helps cells use oxygen, Breaks
down carbohydrates
Cheese, eggs, milk,
poultry
Niacin
Keeps nervous system healthy
Helps cells use other nutrients
Dried beans and peas,
peanuts
Folate
Helps protect brain and spinal
cord of unborn babies
Bananas, fortified
breads and cereals
ARE SUPPLEMENTS A HEALHTY SUBSTITUTE?
*
Americans spend more than $11 Billion on vitamin and mineral
supplements annually
*
Why is it called a supplement? Because it should do just that...
SUPPLEMENT your diet, not replace a healthy diet.
*
Supplements are useful for people who cannot meet their needs
through a regular, varied diet, such as:
*
Women who may become pregnant (Folic Acid)
*
Pregnant and breastfeeding women
*
Older individuals
*
Individuals who do not drink enough milk Individuals on low-calorie diets
*
Strict vegetarians with limited dietary options for certain
vitamins and nutrients
Overconsumption can become poisonous
HOW SHOULD YOU
GET YOUR VITAMINS?
Foods are the best way to meet your vitamin needs
* Provide more than just vitamins
* Substances and nutrients in foods all work together to
keep you healthy
* Fortified Foods (foods with added nutrients) can be an
option for individuals whose diets fall short of
some nutrients.
*
MINERALS
WHAT ARE THEY?
* Elements essential to the nutrition of humans
* Work with other nutrients, such as protein and carbs,
to enable your body to function properly.
* WHY DO YOU NEED THEM?
* Electrolytes (minerals that are charged ions in your
body fluids) help maintain fluid balance
* Can work with your immune system
* Play a role in structural growth
*
MINERALS
Macrominerals VS. Trace Elements
* MACROMINERALS
* Needed in amounts of
* 100mg or more per day
* Sodium
* Chloride
* Potassium
* Calcium
* Phosphorus
*Magnesium
* Sulfur
* TRACE
ELEMENTS
* AKA Microminerals
Needed in amounts less than
20mg
* Iron
* Zinc
* Selenium
* Fluoride
* Chromium
* Copper
* Manganese
* Molybdenum
MINERALS…
WHERE CAN YOU GET THEM?
VEGETABLES
FRUITS
GRAINS
POTASSIUM
SODIUM
POTASSIUM
CALCIUM
PHOSPHORUS
CALCIUM
(fortified
MAGNESIUM
MAGNESIUM juice)
IRON ZINC
PROTEIN
DAIRY
SODIUM
PHOSPHORU POTASSIUM
S
CALCIUM
MAGNESIUM PHOSPHORUS
IRON ZINC
MACROMINERALS
NUTRIENT
FUNCTIONS
SOURCES
Calcium
Builds bone and teeth
Helps muscles and nerves
work
Dairy products, leafy
green vegetables
Magnesium
Helps cells use energy
nutrients Regulates body
temperature
Beans, dark green
leafy vegetables,
whole grains
Phosphorus
Builds bones and teeth
Regulates bodily activities
Proteins and calcium
foods sources
Sodium,
Chlorine,
Potassium
Folate
Sodium and chlorine:
Control osmosis Maintain acidTable salt
base balance in the body
Potassium: Bananas
Helps protect brain and spinal
cord of unborn babies
Bananas, fortified
breads and cereals
MICROMINERALS
NUTRIENT
FUNCTIONS
SOURCES
Fluorine
Helps teeth resist decay
Maintains bone health
Fluoridated drinking
water, toothpaste
Promotes normal function of
thyroid gland
Iodized table salt,
saltwater fish and
shellfish
Helps cells use oxygen
Dried beans and
fruits, egg yolk, lean
meats, whole grains
Zinc
Helps wounds heal Promotes
normal growth
Legumes, meat,
poultry, seafood,
whole grains
Folate
Helps protect brain and spinal
cord of unborn babies
Bananas, fortified
breads and cereals
Iodine
Iron
WATER
WHY DO YOU NEED IT?
* Average healthy adult is about 60% water
Aids digestion and cell growth and maintenance
* Facilitates chemical reactions
* Lubricates joints and cells
* Regulates body temperature
* Needed for overall well being
*
*
WATER
How much do you need and what
are the best sources?
HOW MUCH DO YOU NEED?
* Depends on physical activity, environmental factors
* (ex: temperature), and diet
* BEST SOURCES: Milk
* Fruits and Vegetables Some foods
* Other liquids can also provide it such as coffee, tea,
* and soft drinks, but they are not always the
best choices.
*
EXCESS NUTRIENTS
* Too
much of any one nutrient is not good for you
* Excess energy nutrients (Carbs, fats, and
proteins) can lead to an unhealthy weight gain
* Excess of some vitamins and minerals can
lead to toxicity (poisoning) and other complications