Nutrient Presentations Carbs The main function of carbohydrates is to provide energy for the body. Food 3 main food sources for Carbs are: Sugars (fruit, milk, etc.) Pasta, Cereals and Breads Most carbohydrates are found in the Grains Group. Some can be found in dairy, fruits and vegetables. Very few are found in the protein group. Different There are 3 types of carbohydrates: Simple-found in sugars Complex-found in grains Fiber-found in whole grains If we get too many carbs in our diet, our body will save them in the fat cells. Some is okay. Too much is a bad thing 1
If we don t get enough carbohydrates, our body will start to use our fat stores for energy. If those are gone, it will start to use protein. Protein The main function of protein is to build and repair muscle tissues. Food sources of protein include dairy products, meat, fish, chicken, eggs, nuts and beans. Protein is mostly found in the dairy and protein groups on MyPlate. You can find some in Vegetable and Grains of Protein There are 2 types of protein: Complete: From animal sources Incomplete: From plant source protein (grains, nuts, beans, etc.) Protein will get converted to fat and stored in the body. Excess amino acids will be excreted. You can take 2 incomplete proteins to create and complimentary protein. (Rice+Beans=Complete or complimentary protein) 2
Muscle Weakness Tiredness and Irritabilty Weak immune system Prolonged=death Fats s Promotes healthy skin and normal cell growth Protects internal organs from shock, injury or temperature changes. Reserve supply of energy Sources include butter, oils, avocado, olives, and fish Most of our fats are found in the protein and dairy groups. Some are found in grains and very few are found in vegetables and fruits Saturated: usually solid at room temp, found in animal products Mono-unsaturated: usually liquid at room temp. Poly-unsaturated: usually liquid at room temp. Interferes with digestion Eventually results in obesity which causes other health problems like cardiovascular disease or type 2 diabetes 3
Your body cannot digest or transport Fat Soluble Vitamins (resulting in deficiency) Increased Inflammation Dry skin, hair and nails Vitamins SO many vitamins-so the general function is they regulate different bodily processes. Vitamins are found in everything and in every food group. Fruits and Vegetables have the most vitamins Milk is the only food source for Vitamin D. Fat Soluble: Digests/transported in fat. Vitamins A, D, E, and K Water Soluble: Digests/transported in water. Vitamins B Complex and C Called Toxicity, usually only in supplements Example: Vitamin C: Nausea, diarrhea and stomach cramps 4
Too Little Called a deficiency Vitamin D: Bone fractures, tooth decay Vitamin B9 (Folate): Neural Tube Disorders Minerals TONS so main function overall is to regulate different body processes. Found everywhere and in every food group. Most commonly found in Fruits and Vegetables Iron is found in red meats and grains Calcium is found in milk and broccoli Trace-needed in small amounts-iron Macro-needed in large amounts-calcium Electrolytes: help with fluid balance and maintains heartbeat Called toxicity-usually from supplements Causes various symptoms (nausea, stomach cramps, diarrhea. 5
Called a deficiency Causes weak bones, fatigue, or a decreased immune system. The 2 biggest mineral deficiencies in the U.S. are Calcium and Iron because they need other Vitamins and Minerals to absorb them. Calcium: Osteoporosis (brittle bones) Iron: Anemia Water s Carries Vitamins B and C through the body (Water soluble vitamins) Regulates body temperature through perspiration Carries waste products out. Prevents dehydration Sources of water include obviously water, but fruits and vegetables also carry quite a bit of water. Protein and Dairy Sources also supply some water as well. None is found in grains. Only one type-water! But you can get water from food The best and most ideal is to get water from drinking it. Water is the most important nutrient we need! Called dry drowning or water intoxication Only happens if you drink an extreme amount in a short period of time. Water needs vary with age, gender, weather, activity and overall health. Let thirst be your guide! 6
Called dehydration Thirst is an indicator of dehydration Dry Mouth, tired or sleepy, headache, dry skin, dizziness are mild to moderate symptoms Severe symptoms include fainting, sunken eyes, and possibly death (if without water for 3-4 days 7