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Nutrients

Nutrients. A substance contained in food and used in the body. The Six Nutrients. Carbohydrate Protein Fat Vitamin Mineral Water. Why Do We Need Nutrients?. Energy Build and/or maintain tissues. Calorie A calorie is a measurement of energy that the body can store or burn.

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Nutrients

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  1. Nutrients A substance contained in food and used in the body.

  2. The Six Nutrients • Carbohydrate • Protein • Fat • Vitamin • Mineral • Water

  3. Why Do We Need Nutrients? • Energy • Build and/or maintain tissues

  4. Calorie A calorie is a measurement of energy that the body can store or burn. 3,500 calories = 1 lb. of fat Recommended Daily Allowance (RDA) Males 10-18 = 2,500 – 3,000 Females 10-18 = 2,200 Adults = 2,000 – 2,500 Gram A gram is a measurement of weight. Calorie vs. Gram

  5. Carbohydrate • Broken down into starches and sugars • Provides the body with most of its energy • 55% of your daily diet • 4 calories per gram

  6. Simple (sugar) Can easily be broken down by the body. Can be found naturally in foods or added. Examples: Fruits & Vegetables (fructose) Milk (lactose) Whole Grains (maltose) Table sugar (sucrose) Complex (starch) More difficult for the body to breakdown. Examples: Rice Pasta Tubers Simple Vs. Complex Carbohydrates

  7. Protein • Broken down into amino acids • Needed to build/ maintain/repair muscle tissue • 15% of your daily diet • 4 calories per gram

  8. Amino Acids • There are 20 different amino acids • Your body makes 11 amino acids • The other 9 amino acids are called essential amino acids because it is essential that you get them from the foods that you eat.

  9. Complete Foods that contain all the essential amino acids Examples: fish, poultry, egg, soy bean Incomplete Foods that contain some but not all essential amino acids Examples: nuts, seeds Complete Vs. Incomplete Proteins

  10. Fat • Can be broken down into good fat and bad fat • Most concentrated form of energy • Carries vitamins to your blood, adds flavor to your food, satisfies hunger, insulates your body from hot and/or cold • 30% of your daily diet • 9 calories per gram

  11. Bad Fat • Saturated Fat • Solid or semi-solid at room temperature • Animal and tropical oils are high in saturated fat • Increases risk of heart disease

  12. Good Fat • Unsaturated Fat • Liquid or oil at room temperature • Vegetable oils • Decreases risk of heart disease

  13. Water Soluble C and B group Stored and broken down in water If you don’t use… you lose! Fat Soluble A, D, E and K Stored and broken down in fatty tissue Vitamin

  14. Macro-minerals The body needs large amounts Calcium Sodium Potassium Trace Minerals The body needs small amounts Iron Fluoride Mineral

  15. Water • Makes up blood, urine & sweat • Keeps joints lubricated • Keeps things moving in your digestive tract

  16. Hydrating • Everyday your body loses 2-3 quarts of water • Replace the water by drinking 6-8 cups of water • Drinking non/low-fat milk, eating fresh fruits and vegetables • Check your urine…it should look more like lemonade then apple juice

  17. Fiber • The part of the plant that humans cannot digest. • Assists in digestion • Ways to add fiber to your diet: • Eat fresh fruit • Eat lightly cooked veggies • Eat dried fruits or granola • Eat more whole wheat or whole grains • Eat more popcorn

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