Nutrients

1. Nutrients Mrs. Levesque 7th Grade Food & Nutrition

2. What are Nutrients? Nutrients are substances found in foods that are important for the body’s growth and maintenance. They are nourishing substances such as carbohydrates, fiber, proteins, fats, vitamins and minerals.

3. Carbohydrates These are nutrients that provide your body with ready energy. They come in the form of starches and sugars. However, your body can not store them for long periods of time. So if you need energy but have not eaten carbs lately, your body will have to make energy from other body tissue. Foods containing carbs should be a major ingredient in your diet – especially grains, vegetables and fruits. These foods are complex carbohydrates and contain other nutrients besides just starch and sugar.

4. Fiber Fiber is indigestible threadlike cells. It is not strictly a nutrient. It is important because it helps to move food through the digestive system. Whole grain cereals and breads as well as fruits and vegetables are excellent sources of fiber.

5. Proteins • Proteins are the nutrients that are necessary for building and repairing body tissue. • They are the basis of all of the bodies cells and form the major part of all hair, nails and skin. All proteins and made from the same basic chemical called amino acids. There are 22 different kinds of amino acids. • Read pg. 338

6. Proteins Continued Amino Acids – Basic Chemical (22 total) Complete Proteins – Those that contain the 9 essential amino acids (meats, poultry, eggs, milk, cheese) Incomplete Proteins – Those foods that contain only some of the 9 essential amino acids. Protein complimenting is when you consume two or more incomplete proteins together to form a complete protein.

7. Fats Some fats are necessary for good health. Saturated = Animal Fats Unsaturated = Vegetable Oils The body uses them for reserve energy. Fats also allow your body to store and use other nutrients such as vitamin A. Too much fat in your diet is stored as fatty tissue and could make you overweight. Fats can also be obtained from excess carbs which are converted to fats if not immediately needed for energy. Meats , butter, salad dressings, nuts, milk, cheese, egg yolks, french fries, ice cream

8. Saturated & Unsaturated Fats There are two types of fats Saturated fats - found in the animals fats of meat, milk and butter and in tropical olis such as coconut and palm. Saturated fats can lead to high levels of cholesterol. Unsaturated fats – these fats are better for you and are found in vegetable oils such as corn and olive oils. * Cholesterol is a white wax-like substance that plays an important role in transporting and digesting fat - but high levels can lead to heart disease, high blood pressure and hardening of the arteries.

9. Water Close to 75% of your body is water. It is found in all cells and is the basic material of your blood. It transports nutrients and carries away waste. Your body is continually losing water so it must also take it in. You should drink between 6-8 glasses of water per day – more if it is hot or you are exercising. Milk, soups, many fruits and vegetables

10. Vitamins • Vitamins are nutrients that help the body stay healthy, function properly, and make use of other nutrients. They are needed in very small amounts. They can be water soluble or fat soluble. • Vitamins B & C = water soluble which means that they are easily absorbed and move through the body in water. • Vitamins A,D,E & K = fat soluble which means they travel through the bloodstream in droplets of fat and can be stored for long periods of time in fat cells.

11. Vitamins B & C • Vitamin B = There are 8 B vitamins. They help nerve and brain tissue develop and work and aid digestion. The most important are thiamin B1, riboflavin B2, and Niacin. B vitamins are found in milk products, meats, breads and cereals. • Vitamin C = Also called ascorbic acid, helps the body build cells (healing cuts and bruises). Also it helps form strong teeth, bones and healthy gums. Vitamin C is found in citrus fruits and strawberries, cantaloupes, broccoli, raw cabbage & turnip greens.

12. Vitamins A,D,E & K • Vitamin A – found in yellow and dark green veggies (carrots, sweet potato, broccoli, spinach). You need it for good vision, healthy teeth, gums and strong bones. • Vitamin D – Helps you use minerals like calcium and phosphorus. It is a key substance in the formation of bones and teeth. Your body makes it own if you get enough sunlight. Dairy products add vitamin D. • Vitamin E – Helps keep red blood cells healthy. It is found in vegetable oils, grains, nuts and green leafy veggies. • Vitamin K – Helps your blood clot and is found in broccoli and cauliflower.

13. Minerals • Minerals are simple substances that form parts of many tissues and are needed to keep body processes operating smoothly. Your body has large and small quantities of different minerals- all are essential. • Calcium & phosphorus – Work together as a team to maintain strong bones and teeth and keep the nervous system working properly. Good sources are milk, cheese, yogurt, dark leafy greens, meats, fish poultry. • Iron – vital for building red blood cells. Liver, spinach and raisins are good sources. • Sodium – found in table salt and helps to control water movement in the body. Too much can disrupt the system and cause high blood pressure as well as swelling. • Others- Potassium, magnesium, zinc and iodine. • Read pg. 343