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Nutrition Essentials: Protein, Fat, Cholesterol, Vitamins & More

Learn about the role of proteins, fats, cholesterol, vitamins, minerals, and carbohydrates in your diet. Understand how these nutrients affect your overall health, including energy levels, tissue repair, and heart health.

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Nutrition Essentials: Protein, Fat, Cholesterol, Vitamins & More

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  1. PROTEINS1 GRAM = 4 CALORIES • NEEDED FOR • GROWTH • BUILD AND REPAIR TISSUE • SUPPLY ENERGY • COMPLETE VS INCOMPLETE • DETERMINED BY ESSENTIAL AMINO ACIDS

  2. FATS 1 GRAM = 9 CALORIES total grams per day less then 65 • ENERGY • HELP STORE AND USE VITAMINS • SURROUNDS AND CUSHIONS INTERNAL ORGANS • BODY HEAT • BUILD BRAIN CELLS AND NERVES • HEALTHY SKIN AND HAIR • TASTE AND TEXTURES • SATURATED • USUALLY SOLID • RAISE LDL • UNSATURATED • USUALLY LIQUID AT ROOM TEMPERATURE • PLANT AND FISH • LOWER LDL

  3. What is cholesterol?? • Waxy, fat-like substance in the cells of animals • We get it from our body and our food • Purpose of cholesterol: produces cell membranes and some hormones Associated with heart disease since cholesterol can collect in blood vessels and clog them Recommended level: Total: less than 200 “Good”  HDL = Level of60or higher “Bad”  LDL = level less than 100

  4. What should you take in??? • Reduce the amount of saturated fat, trans fat, cholesterol and total fat in the diet. • Most fat should come from polyunsaturated and monounsaturated fats such as olive, canola, safflower, sunflower and corn oils as well as almonds, walnuts, avocados and fish • Polyunsaturated fats are omega 6 (plant oils, nuts and seeds) and omega 3 (seafood)..leading to healthy benefits such as lowering cholesterol

  5. VITAMINS • PROMOTE CHEMICAL REACTIONS • FAT SOLUBLE • STORED • A,D,E,K • WATER SOLUBLE • NOT STORED • EXCESS ARE EXCRETED

  6. MINERALS • REGULATE CHEMICAL REACTIONS • MACRO • means large • Such as potassium, iron, sodium, chlorine • TRACE • Only a tiny bit • Such as phosphorous, manganese, copper, iodine, zinc, cobalt, fluoride, selenium

  7. CARBOHYDRATES: Main source of energy; 1 gram = 4 calories COMPLEX Starches Fibers Digestible Most not digestible bread, cereals, pasta and vegetables like corn, potatoes and carrots. SIMPLE SUGARS Natural Processed Fruit Table sugar honey soda

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