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NUTRIENTS

NUTRIENTS. DURING THIS STUDY YOU WILL NEED THIS INFORMATION FOR EACH NUTRIENT : -WHAT DOES IT DO FOR YOUR BODY? -WHAT FOOD SOURCES SUPPLY IT?. CARBOHYDRATES. THE BODY’S MAIN SOURCE OF ENERGY THREE KINDS

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NUTRIENTS

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  1. NUTRIENTS DURING THIS STUDY YOU WILL NEED THIS INFORMATION FOR EACH NUTRIENT: -WHAT DOES IT DO FOR YOUR BODY? -WHAT FOOD SOURCES SUPPLY IT?

  2. CARBOHYDRATES • THE BODY’S MAIN SOURCE OF ENERGY • THREE KINDS • SUGARS- take less time to digest, therefore provide a quick boost of energy but a rapid fall of energy follows the quick boost; high in calories but few vitamins or minerals • FS-candy, syrups, soft drinks • STARCH-also provide a variety of vitamins & minerals FS-pasta, breads, potatoes & rice • FIBER-the indigestible part of plant foods; it adds bulk to the diet that helps keep you regular/helps move foods through the digestive tract; this prevents constipation & may reduce the risk of some cancers • FS-fruits, vegetables & whole grain breads & cereals

  3. PROTEINS • BUILD, MAINTAIN & REPAIR BODY TISSUES. THE BODY DOES NOT STORE PROTEINS; YOUR BODY CAN MAKE MANY AMINO ACIDS, HOWEVER 9 MUST COME FROM FOODS. • AMINO ACIDS-BUILDING BLOCKS OF PROTEIN • TWO KINDS • COMPLETE PROTEINS-THEY CONTAIN ALL OF THE ESSENTIAL AMINO ACIDS • FS-ANIMALS-MEAT, EGGS, MILK, POULTRY, & FISH • INCOMPLETE PROTEINS-THEY DO NOT CONTAIN SUFFICIENT AMOUNTS OF ALL THE 9 ESSENTIAL AMINO ACIDS • FS-PLANTS-GRAINS & BEANS

  4. VEGETARIANS • PEOPLE WHO CHOOSE NOT TO EAT SOME OR ALL ANIMAL FOODS. • VEGETARIANS NEED TO MAKE CAREFUL FOOD CHOICES TO GET THE ESSENTIAL AMINO ACID • THEY CAN DO THIS BY EATING COMPLEMENTARY INCOMPLETE PROTEINS-BEANS & RICE, OR CEREAL & MILK

  5. FATS • SUPPLIES ENERGY TO THE BODY • INSULATES THE BODY & PROTECTS ORGANS • STORES SOME VITAMINS & TRANSPORTS SOME VITAMINS • EXCESS FAT IN DIET CAN LEAD TO WEIGHT GAIN, & IS LINKED TO HEART DISEASE & SOME CANCERS

  6. CHOLESTEROL-A FAT-LIKE SUBSTANCE FOUND IN ANIMAL FOODS; & YOUR BODY PRODUCES IT. TOO MUCH IN DIET IS LINKED TO HEART DISEASE

  7. TWO KINDS OF FATS • SATURATED-SOLID AT ROOM TEMPERATURE • FS-BACON (FAT LEFT IN PAN AFTER COOKING) • UNSATURATED-LIQUID AT ROOM TEMPERATURE • FS-OLIVE OIL

  8. VITAMINS • WORK TO HELP CONTROL BODY PROCESSES • TWO GROUPS • WATER SOLUBLE-DISSOLVE ONLY IN WATER, YOUR BODY DOES NOT STORE EXCESS AMOUNTS • B1-ALSO CALLED THIAMIN; helps nerves; digestive functions; helps release energy from Carbs. FS:WHOLE GRAIN CEREALS & BREAD, PORK, LIVER, DRIED BEANS & PEAS • B2-ALSO CALLED RIBOFLAVIN; helps body with smooth skin, good eye function; aids body in use of Proteins. FS: DAIRY PRODUCTS, WHOLE GRAIN FOOD, LIVER, EGGS, DARK GREEN LEAFY VEGETABLES • B3-ALSO CALLED NIACIN; helps body break down food to provide energy; helps maintain good nerves & digestion. FS:WHOLE GRAINS CEREALS & BREAD, MEATS, PEANUTS, EGGS, DRIED PEAS & BEANS • VITAMIN C-helps maintain healthy bones, teeth, & blood vessels; helps to firm cementing materials of cells & strong blood vessel walls. FS:LEMONS, LIMES, DARK GREEN LEAFY VEGETABLES, CANTALOUPE

  9. -FAT SOLUBLE-YOUR BODY CAN STORE THEM; THESE VITAMINS DISSOLVE IN FAT Vitamin A-helps you to have good skin & mucous membranes, healthy eyes. FS: whole milk, cheese, dark green & deep yellow leafy vegetables Vitamin D-helps body use calcium & phosphorus for strong bones & teeth. FS: milk, egg yolks, fish oils, liver *Nicknamed “sunshine vitamin”, from sun Vitamin E-protects Vit A & salty acids against too much oxygen; helps form red blood cells, muscles, & other body tissues. FS: oils, dairy products, eggs, liver, green leafy vegetables Vitamin K-helps blood clot. FS: dark green leafy vegetables, cauliflower

  10. MINERALS • CHEMICAL SUBSTANCES YOUR BODY NEEDS TO WORK PROPERLY • YOUR BODY CAN NOT MAKE THEM-MUST COME FROM FOODS.

  11. TWO GROUPS OF MINERALS • TRACE OR MICRO • IRON-helps your red blood cells carry oxygen. FS: LIVER, MEATS, GREEN LEAFY VEGETABLES, ENRICHED WHOLE GRAINS • IODINE-helps your thyroid gland work properly (helps control the rate at which your body burns food) FS: SEAFOOD & IODIZED SALT • ZINC-helps the body digest protein, good for brain function. FS: ALL ANIMAL PROTEINS

  12. -MAJOR OR MACRO • CALCIUM & PHOSPHORUS-occur in the largest amounts; help build & strengthen your bones & teeth. FS: DAIRY PRODUCTS & LEAFY GREEN VEGETABLES • MAGNESIUM-helps nerves & muscles function; helps body use Pro, fats, Carbs FS: WHOLE GRAINS, NUTS & LEAFY GREEN VEGETABLES • SODIUM, CHLORINE & POTASSIUM-work together; help muscles & nerves; affect your body’s fluid balance. FS: SODIUM & CHLORINE-SALT; POTASSIUM-BANANAS & RAISINS

  13. WATER • CARRIES NUTRIENTS THROUGHOUT YOUR BODY • MAKES UP APPROXIMATELY 75% OF YOUR BODY WEIGHT • A BASIC PART OF BLOOD & TISSUE FLUID • AIDS IN DIGESTION • COOLS YOUR BODY (SWEAT) • HELPS REMOVE WASTE • YOU SHOULD DRINK 8 GLASSES PER DAY

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