6 Essential Nutrients
Dec 24, 2015
Nutrition Review
Why are Nutrients Important?
• Help you stay healthy, brain function, skeleton moving, heart beating
• Need 50 nutrients to keep body Alive
• 6 Main Nutrients what are they?
CARBOHYDRATES Major source of human energy Easily digested Cheaper source of energy than fats or proteins Made of carbon, hydrogen and oxygen Main dietary sources: bread, pasta, crackers, cereals,
potatoes, corn, peas, fruits, sugar, and syrups Carbohydrates should make up 40% - 50% of the daily
diet
COMPLEX VS SIMPLE Complex carbohydrates
high-fiber foods, which improve your digestion. They help stabilize the blood sugar, keep your energy at an even
level, and help you feel satisfied longer after your meal.
Simple carbohydrates can alter your mood, lead to cravings and compulsive eating, cause
wide swings in your blood-sugar levels, and cause weight gain in most people.
In addition, a high consumption of sugar can lead to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets.
Dr. Oz
EXAMPLES OF COMPLEX
Spinach
Whole Barley
Grapefruit
Turnip
Greens
Buckwheat
Apples
Lettuce
Bread
Prunes
Water Cress
Oat bran
Apricots,
Zucchini
Oatmeal
Pears
Asparagus
Plums
Artichokes
Museli
Strawberries
Okra
Wild rice
Oranges
Cabbage
Brown rice
Yams
Celery
Multi-grain bread
Carrots
Potatoes
Dill Pickles
Yogurt
Form of Carb with NO energy
Non-Digestible plant material
2 Kinds???
Insoluble
Does not dissolve in water, like a sponge
Promotes regular BM
Helps constipation
Decrease Risk of Colon Cancer
Dietary Fiber
Soluble Fiber Dissolves in water
Fiber increase the thickness of stomach contents
Reduce Blood Cholesterol
E.g. Oatmeal
How much Fiber?? 25 grams a day women
38 grams men
Foods High in fiber?
Chili, beans, whole wheat, veggies
If you eat lots of fiber also lots of water to move it through
EXAMPLES OF SIMPLE
Table sugar
Corn syrup
Fruit juice
Candy
Cake
Bread made with white flour
Pasta made with white flour
Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
Candy
All baked goods made with white flour
Most packaged cereals
PROTEIN
Basic components of all body cells Essential for building and repairing tissue,
regulating body functions, and providing energy and heat
Made of carbon, hydrogen, oxygen, nitrogen, and some also contain sulfur, phosphorus, iron and iodine
PROTEINProteins are made up of 22 building blocks
called amino acids: Complete proteins: contain 9 of the amino
acids that are essential to life. Found in meats, fish, milk, cheeses, eggs. Your body can’t make these. They must come from food
Incomplete proteins: contain any of the remaining thirteen amino acids and some of the nine essential amino acids. Found in vegetable foods such as cereals, soybeans, dry beans, peas, and peanuts.
PROTEINProteins can only do their job if you consume
enough carbs and fats for your energy needs. If not, the body uses proteins for energy instead of for building and repairing.
Daily diet should consist of 10% - 15% protein
Most Canadians eat more than they need. The excess is stored as fat
VITAMINS Vitamins are important for metabolism, tissue
building, and regulating body processes Vitamins allow the body to use the energy
provided by carbohydrates, fats and proteins Only small amounts of vitamins are required; a
well balanced diet usually supplies adequate amounts
VITAMINS Vitamins are classified as one of two types:
Water soluble: dissolve in water, are easily destroyed by cooking, air and light (vitamin C and B complex)
Fat soluble: dissolve in fat, can be stored in the body, are not easily destroyed by cooking, air and light, (Vitamins A,D,E,K)
Minerals Non-living substances that help body work
properly
Sometimes become part of body tissues
Minerals regulate body fluids, assist in various body functions, contribute to growth, and aid in building tissues
Calcium, Chromium, Iron
Water Essential for life
Makes up > amount of body weight
Important for everything…digestion, metabolism, skin, detox, hydrate, energy
makes up most of the blood plasma, helps body tissues absorb nutrients, and helps move waste material through the body.
The average person needs 6 to 8 glasses of water each day
FATS Provide the most concentrated form of energy
but are a more expensive source of energy than carbohydrates
Made of carbon, hydrogen, and oxygen but contain more oxygen than carbohydrates
Maintain body temperature by providing insulation; cushion organs and bones; aid in the absorption of fat soluble vitamins; provide flavor to meals
Fats promote healthy skin and normal cell growth.
Fats carry vitamins A,D,E and K to wherever they are needed
FATS Two classifications of fats:
Saturated: fats that are solid at room temperature (shortening). Raise the level of “bad” cholesterol in the blood stream
Unsaturated: fats that are liquid or soft at room temperature (oils). Help lower cholesterol levels
Cholesterol: a fatty substance found in body cells and animal fats and also manufactured by the liver. An excess can contribute to atherosclerosis (hardening of the arteries)
Main dietary sources: butter, margarine, oils, cream, fatty meats, cheeses, and egg yolk
Daily diet should consist of no more than 25% - 30% fat.
Know the effects of Poor Nutrition in reading
We are so lucky for all of our abundant food
Health= greatly deteriorated in those that can’t afford to eat
Lack of Vitamin D= Weak bones or muscle weakness or spas
Very hard to focus without breakfast studies show it helps focus
Poor nutrition not just for those that have no money= bad food chocies..McDonalds…
The Doctors
Everyone differs
Athletes= greater
Pregnant women
How much Nutrients do you need?