Simple Understanding of Nutrition (Senior Health Class) By: Amy Allen
Dec 23, 2015
Simple Understanding of
Nutrition(Senior Health Class)
By: Amy Allen
Six basic nutrients?
• Carbohydrates• Proteins• Fats
• Vitamins• Minerals• Water
ENERGY NUTRIENTS
Carbohydrates (4 calories per gram)
Fats (9 calories)
Proteins (4 calories)
Carbohydrates
Primary energy source
55-65% of caloric intake
Make half your grains whole!
CA
RB
OH
YD
RATES Grains, rice and cereals are good
sources of whole grain foods
WH
AT A
RE
WH
OLE
GR
AIN
S?
Types of Carbohydrates
Simple sugars are monosaccharide's › fructose, glucose, galactose› Candy, fruits, soda, honey
Disaccharides: sucrose, maltose, and lactose. Complex carbohydrates:
polysaccharides rice, cereals, vegetables, starches,
and flour.
Functions of PROTEINSupports growth, maintenance, and repairs our bodies
Assists in building antibodies, and enzymes
Maintains electrolytes and acid/balance
Provides energy
Made up of amino acids
If food contains all amino acids it’s a complete protein EGGS/SOY
EGGS ARE A COMPLETE PROTEIN
Proteins continued 10-20% of diet
Egg whites are the most digestible protein
Average person need .8 g of protein per kg of body weight
Dr. Says:High protein diets are unnecessary
and can be dangerous. NOATKINS!
FATS
•Also known as lipids
•Provide insulation
•Assist in transportation of vitamins
Typ
es o
f Fats
Satu
rate
dU
nsa
tura
ted
stimulate deposit of cholesterol on artery walls
increase blood cholesterol cheese, beef, milk (and other animal
products), (partially hydrogenated oils=trans fat) Trans fat are the worse fat
Unsaturated fats are much healthier
nuts, seeds, and plant oils (canola, vegetable, olive).
Cholesterol•Only found in animal products
•Food can have saturated fat with no cholesterol (coconut oil)
•LDL=low density lipoprotein
•HDL=High density lipoprotein
•Smoking increase LDL’s
•Exercising increases HDL’s
FAT SOLUBLE VITAMINS
A D E K
Vitamin A
Function:Bone remodeling
Making bones largerDR SAY’s:
Carrots are an excellent source of
Vitamin A
VITA
MIN
A Orange/dark green vegetables fortified milk and liver are good sources
VITAMIN DFunction
Bone density
Sources
Milk
Shrimp
Salmon
VITA
MIN
D Daily exposure to the sun is a good source of Vitamin D
Vitamin EFunction
Acts as an antioxidant
Helps prevent cancer
SourcesPlant and veggie oils
Grains
Nuts
VITAMIN KFunction
Helps blood clotting
SourcesGreen leafy vegetables
Spinach
Lettuce
Water Soluble Vitamins
C B
Vitamin CFunction:
acts as immunity
builds collagen
antioxidant
Source:fruits (citrus)
dark green veggies
B Vitamins Functions
› 8 B Vitamins assist in energy metabolism
› Assist enzymes with chemical reactions
› Sources include grains, dried beans, and peas
Minerals Can’t be destroyed
Trace minerals are found in body› Iron, manganese, copper, iodine
Major minerals (ones we need lots of)› Calcium
Phosphorous
Minerals assist other organs and tissues
Water
Cleans, cools, and lubricates. Helps in transporting blood, lymph and urine.
THE END