1 Nutrients The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning. Your body needs nutrients to Provide energy. Build and repair cells. Maintain basic bodily functions.
2 The 6 Essential Nutrients Water Carbohydrates Protein Fat Vitamins Minerals
3 Water Did you know? 70 to 75 % of the human body consists of water! Functions in the Body: Water carries nutrients to your cells and carries waste from your body. Regulates body temperature. Dissolves vitamins, minerals, amino acids and other nutrients. Lubricates joints. It is recommended to drink 8-10 glasses (8 ounces each) of water each day. We get additional water from the foods we eat.
4 Carbohydrates Carbohydrates are the body s main source of energy and provide the body with dietary fiber. Role of Carbohydrates: The roles of carbohydrates in the body includes providing energy for working muscles, providing fuel for the central nervous system, enabling fat metabolism, and preventing protein from being used as energy. Food Sources: Pasta, breads, cereals, grains, rice, fruits, milk, yogurt and sweets. Two types of Carbohydrates: Starches or Complex Carbohydrates Simple Carbohydrates
5 Simple Carbohydrates Food Sources: Fruits, juices, milk, and yogurt. Candy, soda, and jelly. These simple carbohydrates have a bad reputation because they are high in calories and low in nutritional value.
6 Starches or Complex Carbohydrates Food Sources: Whole grain breads and cereals, pasta, vegetables, rice, tortilla and legumes. Function in the Body: An excellent source of fuel (energy) for the body. Rich in vitamins, minerals and fiber.
7 Fiber Fiber is the plant material that doesn t break down when you digest food. Many, but not all, complex carbohydrates contain fiber. Food Sources: Oatmeal, fruits, vegetables, whole grains and legumes. Function in the Body: Aids in digestion. May reduce the risk of developing some diseases like heart disease, diabetes and obesity, and certain types of cancer.
8 Proteins Food Sources: Meat, fish,eggs, poultry, dairy products, legumes, nuts and seeds. (Breads, cereals and vegetables also contain small amounts of protein.) Function in the Body: Provides energy. Help to build, maintain, and repair body tissues. Proteins are made up of chemical compounds called amino acids. There are 20 amino acids.
9 Amino Acids Of the 20 amino acids, the human body is capable of producing 11 of them. The other 9 called, Essential Amino Acids must be supplied by food sources. Two types of Protein: Complete Proteins: Contain all 9 essential amino acids. They are found in animal sources. Incomplete Proteins: Lack one or more of the essential amino acids. They are found in plant sources. The best way to give the body complete proteins is to eat a wide variety of foods throughout the day.
10 Fat - The most concentrated form of food energy (calories). Food Sources: Butter, vegetable oils, salad dressings, nuts and seeds, dairy products made with whole milk or cream, and meats. Function in the Body: Provide substances needed for growth and healthy skin. Enhance the taste and texture of food. Required to carry fat-soluble vitamins throughout the body. Provide energy.
11 Types of Fat Saturated Fat: Fats that are usually solid at room temperature. Food Sources: Animal foods and tropical oils. The type of fat most strongly linked to high cholesterol and increased risk of heart disease. Unsaturated Fat: Fats that are liquid at room temperature. Polyunsaturated Fat: Food Sources: Vegetables and fish oils. Provide two essential fatty acids necessary for bodily functions. Monounsaturated Fat: Food Sources: Olive oil, canola oil, nuts, seeds. May play a role in reducing the risk of heart disease.
12 Cholesterol - A fat-like substance that is part of every cell of the body. Function in the Body: Helps the body make necessary cells including skin, and hormones. Aids in digestion. The human body manufactures all the cholesterol it needs. You also get cholesterol from animal food products you eat. When cholesterol levels are high there is a greater risk for heart disease.
13 Vitamins Food Sources: Fruits, vegetables, milk, whole-grain breads, cereals and legumes. Unlike carbohydrates, fats, and proteins, vitamins DO NOT provide energy (calories). Function in the Body: Help regulate the many chemical processes in the body. There are 13 different vitamins known to be required each day for good health. Vitamins are separated into two types: Fat Soluble & Water Soluble Vitamins.
14 Fat/Water Soluble Vitamins Fat Soluble Vitamins Vitamins A, D, E, K Require fat for the stomach to allow them to be carried into the blood stream for use (absorption). Can be stored in the body for later use. Water Soluble Vitamins Vitamins C and B-complex Require water for absorption. Easily absorbed and passed through the body as waste.
15 Minerals Food Sources: Meats, beans, nuts, fruits, vegetables, dairy products, and grains. Functions in the Body: The body depends on minerals for practically every process necessary for life. Minerals actually become part of the body. The body requires 16 minerals daily.
16 Minerals Minerals are inorganic substances, this means we don t get them from plants or animals, minerals come from the earth 14 minerals have been shown to be critical to human health.
18 Nutrient Deficiency A nutritional deficiency occurs when your body doesn t get enough nutrients. Symptoms: At first the symptoms may not seem serious. They may include: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains. However, if the deficiency is not corrected the symptoms may get more serious and effect the skin, eyes, and bones. The best way to avoid a nutrient deficiency is to eat a well balanced diet.
19 Vitamin A Food Sources: Dark green, leafy vegetables, deep yellow and orange fruits and vegetables, liver, milk, cheese, and eggs. Function in the Body: Helps keep skin and hair healthy. Aids in night vision. Plays a role in developing strong bones and teeth.
20 Vitamin D Food Sources: Vitamin D fortified milk, egg yolk, salmon, and liver. Nonfood Source: the sun. Function in the Body: Helps the body use calcium and phosphorus. Plays a role in building strong bones and teeth.
21 Deficiency- Rickets is a disorder caused by a lack of Vitamin D, calcium and phosphate. Vitamin D helps the body control calcium and phosphate. If the blood levels of these 2 nutrients is too low, it will be released from the bones. This leads to soft, weak bones.
22 Vitamin E Food Sources: Whole-grain breads and cereals; dark green, leafy vegetables; dry beans and peas; nuts and seeds; vegetable oils; margarine; liver. Function in the Body: Helps form red blood cells, muscles, and other tissues.
23 Vitamin K Food Sources: Dark green and leafy vegetables (such as spinach, lettuce, kale, collard greens), and cabbage. Function in the Body: Helps blood to clot.
24 B Group Vitamins Thiamin Riboflavin Niacin Pantothenic acid Biotin Vitamin B6 Folate (sometimes called folic acid) Vitamin B12
25 B Vitamin or Vitamin B-complex Food Sources: Whole grain and enriched breads and cereals; dry bean and peas; peanut butter; nuts; meat; poultry; fish; eggs; milk. Function in the Body: Helps the body use the energy from the foods we eat. Helps brain, nerves, and muscles function.
26 Vitamin C Food Sources: Citrus fruits, strawberries, kiwi, broccoli, tomatoes, and potatoes. Function in the Body: Helps heal wounds. Helps maintain healthy bones, teeth, and blood vessels. Helps body fight infection.
27 Calcium & Phosphorus Food Sources: Dairy Products: milk, cheese, ice cream, green leafy vegetables, canned sardines and other processed fish eaten with bones. Function in the Body: Helps build and maintain healthy bones and teeth. Helps heart, nerves, and muscles work properly. Deficiency (lack) of calcium & phosphorus leads 2002 to Learning osteoporosis. Zone Express
28 Iron Food sources Liver, kidney, heart, meat, egg yolk, dried beans and peas, spinach, dried fruit, whole-grain & enriched breads & cereals, nuts. Function in the Body: Helps make hemoglobin in red blood cells. Helps cells used oxygen. Deficiency (lack) of iron leads to anemia.
29 Sodium Food sources Processed & prepared foods. Canned vegetables, soups, pickles, lunch meats, ham, bacon, sausage, hotdogs, and frozen foods. Salt/sodium is used to preserve food and improve the taste and texture of food. Condiments. Table salt, soy sauce, ketchup, mustard, BBQ sauce, steak sauce Natural sources. Some meats, poultry, dairy products (esp. cheeses) and vegetables. The main sources of sodium in the average U.S. diet.
30 Sodium Function in the Body: Helps maintain the right balance of fluids in your body. Helps transmit nerve impulses. Influences the contraction and relaxation of muscles. Excess sodium can lead to hypertension (high blood pressure), a condition that can lead to cardiovascular and kidney diseases.
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