Post on 27-Mar-2015
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6 Classes of Nutrients6 Classes of Nutrients6 Classes of Nutrients6 Classes of Nutrients
6 Nutrients• Carbohydrates• Proteins• Fats (Lipids)• Vitamins• Minerals• Water
These 6 nutrients you body NEEDS to function properly!!!
Carbohydrates• What are they?
– Starches & sugars found in foods
• What is their function?– Body’s preferred source of energy
• What if I don’t get enough?– Decreased energy
• If I get too much?– Can be stored as fat
Types of Carbohydrates
• SIMPLE– Sugars– Provide quick
energy– Sweet to the
taste: honey, fruit, candy, etc.
• COMPLEX– Starches/fibers– Provide long-
lasting energy– Ex) potatoes,
pasta, bread, etc.
Carbohydrates in your diet …
• Carbohydrates should account for 45-65% of your daily diet.
• 1 gram of carbohydrates = 4 calories of energy.
Proteins• What are they?
– Nutrients which build & maintain body tissues
• What is their function?– Build & maintain: muscle, skin, hair, nails, etc.
• What if I don’t get enough?– Decrease in muscle & tissue maintenance
• If I get too much?- Stored as fat
Types of Protein• Complete
– Contain all essential amino acids
– Come from animal/soy products
– Complete proteins are what your body wants!
• Incomplete– Lack some amino
acids– Can combine to
make complete proteins
Amino Acids are the building blocks of proteins!
Proteins in your diet …
• Proteins should account for 10-35% of your daily diet.
• 1 gram of protein = 4 calories of energy.
Fats (Lipids)• What are the main functions of fats?
– Provides energy– Cushions organs– Carries vitamins (A,D,E,K)- Insulator- Provides taste
• What happens if I get too much fat?- Weight gain- Increased risk of heart disease
Cholesterol• A lipid (fat) found in all animal
tissues• Cholesterol makes vitamin D, cell
membranes, and hormones• Types of cholesterol:
– LDL = “bad” cholesterol– HDL = “good” cholesterol
Types of Fats• Saturated
– Fats coming from animal products
– Solid at room temperature
– Increase risk of heart disease
• Unsaturated– Fats coming from
plant products– Liquid at room
temperature (oils)– Better for your
heart than saturated fats
Trans Fat = unsaturated fatty acids produced when vegetable oil is processed in to margarine and shortening … increase risk of heart disease. **Often in restaurant foods!
Fats in your diet …
• Fats should account for 25-35% of your daily diet.
• 1 gram of fat = 9 calories of energy.
Vitamins• What are they?
– Compounds needed in small amounts to regulate body processes and allow growth
• What is their function?– Help with digestion, absorption, & metabolism
• Each vitamin is needed and provides a specific function
Types of Vitamins• Water Soluble
– Dissolve in water– Needed for
energy release– Too many water
soluble vitamins are excreted in urine
• Fat Soluble– Dissolve in fat– Remain in the body
for long periods of time
– 4 fat-soluble vitamins: A,D,E,K
– Too many can lead to a toxic build up – stored in fatty tissues, liver, & kidneys
Vitamins do NOT provide energy!!!
Minerals• What are they?
– Inorganic compounds (things that come from the earth) that are needed in small amounts
• What is their function?– Regulate body processes
• Ex) bone formation
• Each mineral is needed!• Minerals do NOT provide energy!!!
Water• What are the main functions of water?
– Transports nutrients– Carries away wastes– Moistens eyes, mouth, nose; hydrates skin– Forms main component of body fluids– Acts as an insulator– Protects against heat exhaustion– Lubricates joints– Helps with digestion
Dehydration• Individuals should drink 8+ glasses of
water/day to prevent dehydration• Signs of dehydration:
– Thirst, dry mouth, flushed skin, fatigue, headache, impaired physical performance, increased body temp, dizziness, weakness, muscle spasms, delirium, poor blood circulation, failing kidney function, and possibly death
Water• 60% of your body is water!!!• Your daily water intake must
balance your body’s use• Caffeine actually dehydrates you –
it increases the amount of water excreted in urine
• Water does NOT provide energy!