Transcript Document
Chapter 12 – Part 2
Nutrition Basics Essential Nutrients and Nutritional Guidelines
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What is a Nutrient?
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A nutrient is a chemical substance in food that helps maintain the body.
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You need over 50 nutrients, which can be divided into six groups .
Water Carbohydrates Lipids (Fats) Proteins Vitamins Minerals 2
Nutrients have three general functions in your body.
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The Six Classifications of Nutrients
• Water • Carbohydrates • Fats • Protein • Vitamins • Minerals
Sugars Starches Cellulose
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These Three Nutrients Have Calories *Carbohydrates *Fats *Proteins
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What is the Definition of a Calorie?
• The unit used to measure the energy value of food.
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The Energy-Yielding Nutrients
Carbohydrate Fat Protein 8
Non-Energy Nutrients
Vitamins Minerals Water 9
Variables which affect nutrient needs:
1. Age 2. Gender 3. Activity level 4. Climate 5. Health 6. State of nutrition
1. Carbohydrates
Function
• • • Supplies energy Provides fiber Help the body digest fats
Sources
• • • Sugars: honey, jam, molasses, candy, table sugar Fiber: fruits, vegetables, whole grains Starch: breads, cereals, pasta
2. Vitamins
Function Vitamins are divided into two main groups
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Fat-soluble vitamins
• dissolve in fats • are stored in fatty tissues of the body 5.01C Nutrients 16
Water-soluble vitamins
• dissolve in water • are not stored in the body 5.01C Nutrients 17
3. Minerals
4.01C Nutrients 18 18
Used in minute amounts only.
Become part of the body’s bones, tissues, and fluids.
5.01C Nutrients 19
4. Fats
Function
• • • • • Supply energy Carry fat-soluble vitamins Insulate the body Protect organs Provide essential fatty acids
Sources Types of Fats
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Saturated : dairy products, meats, lard, coconut and palm oils
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Unsaturated : fish, nuts, vegetable oils
Cholesterol
• The fat-like substance found in body cells. This substance clogs arteries.
5. Proteins
Functions
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Builds and repairs muscles and cell tissues Helps the body make important substances Regulates body processes Supplies energy
Sources
Complete proteins: • dairy products, eggs, fish, meat and poultry.
Incomplete proteins: • beans, grains and nuts.
6. Water
Function
• • • • • Aids in digestion Aids in cell growth and maintenance Facilitates chemical reactions Lubricates joints and cells Regulates body temperature
Sources
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Liquids Food Breakdown of energy nutrients
Dietary Guidelines for Americans
AIM FOR FITNESS . . . Aim for a healthy weight. Be physically active each day. 30
BUILD A HEALTHY BASE . . .
Let the Pyramid guide your food choices. Choose a variety of grains daily, especially whole grains. Choose a variety of fruits and vegetables daily. Keep food safe to eat. 31
CHOOSE SENSIBLY . . .
♦ Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. ♦ Choose beverages and foods to moderate your intake of sugars. ♦ Choose and prepare foods with less salt. ♦ If you drink alcoholic beverages, do so in moderation. 32
Food For Thought
Avoid excesses of some vitamins and minerals.
• • • • To promote good nutrition and maintain good health: Eat a variety of foods from the food guide pyramid.
Drink plenty of water Daily exercise Seek the advice of a physician or dietician before taking supplements 4.01C Nutrients