Recommended Dietary/Daily Allowance T he Government’s recommendations.

1. A nutrient is a compound in food that the body requires for growth, maintenance, and functioning. • Some nutrients provide energy for the body because they contain calories. • Some nutrients help in growth and body functions.

2. Recommended Dietary/Daily Allowance • The Government’s recommendations. • A daily dietary intake that meets nutrient requirements. • Maintains good health. • Decreases risk to diet-related illness.

3. Types of Nutrients Carbohydrates Fat Protein Vitamins Minerals Water

4. Carbohydrates Function in the body? • Body’s 1st source of energy. • 4 calories per gram. • Extra is stored as fat. Is it an energy nutrient? YES

5. Simple Carbohydrates Definition; • Called “simple sugars”. • Includes glucose. • Found naturally in foods. Examples; • Table sugar & honey. • Candy & soda. • Apples, melons, berries & oranges. • Spinach, broccoli & carrots. • Milk & ice cream.

6. Complex Carbohydrates Definition • Combination of starch (energy) and fiber (helps with bodily functions). Examples • Bread, cereals, pasta, rice, potatoes, yams, corn & peas. • Beans; chick peas, kidney & lima.

7. Fats (lipids) Function in the body? • Provides energy (2nd source used). • 9 calories per gram. • Protect against injury (cushion). • Insulates body. • Carries Vitamins A, D, E & K. Is it an energy nutrient? YES

8. Saturated Fats “Bad fat” including Trans Fats. SOLID at room temperature. • Some come from animal sources; meat, egg, cheese, butter & milk. • Some come in the form of plants; coconut & palm oil.

9. UnsaturatedFats “Good fat”. LIQUID at room temperature. Food examples: • Vegetable oils; corn oil, canola oil & olive oil. • Nuts, seeds & avocado. • Seafood; salmon, tuna, flounder, herring & trout.

10. Protein Function in the body? • Body’s last source of energy. • 4 calories per gram. • Contains amino acids; building blocks used to repair the body. • Builds & repairs body tissue. • Helps body function properly. Is it an energy nutrient? YES

11. Complete Protein Definition-provides the body with all the amino acids needed to build & repair. • Found in; meat, fish, milk, eggs & cheese.

12. Incomplete Protein • Definition; A protein source low in essential amino acids. • Two or more incomplete proteins together provide adequate amounts of all the essential amino acids. (whole grain bagel with peanut butter) • Food examples; Legumes (beans), nuts & whole grains.

13. Vitamins Definition- A substance made by plants or animals. Found in; fruits, vegetables & vitamin supplements. Functions 1. Helps regulate important body functions. -digestion, absorption & metabolism. 2. Required for growth & development. 3. Helps with overall body function.

14. Water Soluble • Vitamins • Must absorb everyday, not stored • Travels & used through body’s fluid . • Released through urine. • Vitamin B • Vitamin C Fat Soluble Vitamins • Absorbed & stored into the body’s fat • Vitamin A • Vitamin D (sun) • Vitamin E • Vitamin K

15. Minerals • Substances that come from water & soil absorbed by plants. • Humans absorb minerals from the plants they eat. • The human body can not make mineral. Function • Helps body grow & develop. • Helps hydrate the body • Regulate many vital body processes. Most important minerals include: -calcium –sodium –potassium -iron

16. Water Most vital nutrient. Function Carries nutrients to your cells and removes wastes. • Consume 6-8 cups a day. • Body loses 6-8 cups through urine and sweat a day.