5-2 NUTRIENTS r10-09
SIX GROUPS
1. CARBS
§ STARCHES & SUGARS IN FOOD
§ CONVERTED TO GLUCOSE – BODY’S MAIN SOURCE OF ENERGY
§ 4 CALORIES PER GRAM
§ 55-60 PERCENT DAILY
o COMPLEX CARBS (STARCHES)
§ WHOLE GRAINS, SEEDS, NUTS, LEGUMES, TUBERS
§ TO USE, MUST BE BROKEN DOWN INTO SUGAR
o SIMPLE CARBS (SUGARS)
§ FOUND NATURALLY:
· FRUCTOSE - IN FRUIT
· LACTOSE – IN MILK
· SUCROSE – IN SUGARCANE & SUGAR BEETS
o USED TO MAKE TABLE SUGAR.
o FIBER
§ STRINGY PARTS OF VEG, FRUITS, WHOLE GRAINS
§ INDIGESTIBLE (20-35 grams/day)
· MOVES WASTES
· HELPS REDUCE HEART DISEASE, CONTROL DIABETES BY REDUCING BLOOD GLUCOSE LEVELS
o (read p115 health minute)
§ UNUSED CARBS ARE CONVERTED INTO BODY FAT~~~
2. PROTEINS
§ BUILDS BODY CELLS & TISSUE
§ 4 CALORIES PER GRAM
§ EXCESS BECOMES FAT
§ MADE OF AMINO ACIDS
o BODY MANUFACTURES 11 OF 20
§ 9 NOT MANUFACTURED ARE CALLED ESSENTIAL AMINO ACIDS
o MUST GET FROM FOOD
o COMPLETE PROTEINS – CONTAIN ALL 9 ESSENTIAL AMINO ACIDS
§ FISH, MEAT, POULTRY, EGGS, MILK, CHEESE, YOGURT, SOYBEAN PRODUCTS
o INCOMPLETE PROTEINS-LACKS 1 OR MORE OF ESSENTIAL AMINO ACIDS
§ BEANS, PEAS, NUTS, WHOLE GRAINS
3. FATS
§ PROVIDES ENERGY, TRANSPORT VITAMINS, PROMOTES GROWTH & HEALTHY SKIN, FLAVOR & TEXTURE TO FOOD
§ TYPE OF LIPID – FATTY SUBSTANCE THAT DOES NOT DISSOLVE IN WATER
§ 20 – 30 PERCENT/day recommended
§ SATURATED FATS – HOLDS ALL THE HYDROGEN ATOMS IT CAN
o ANIMAL FATS
o TROPICAL OILS – HIGH LEVEL
o BEEF, PORK, EGG YOLKS, DAIRY – HIGHER
o HIGH INTAKE OF SATURATED FATS = HIGH CHOLESTEROL = HEART DISEASE
§ UNSATURATED FATS
o USUALLY LIQUIDS AT ROOM TEMP
4. VITAMINS
§ HELPS: DIGESTION, ABSORPTION, METABOLISM OF OTHER NUTRIENTS
§ FAT-SOLUBLE-p120
o ABSORBED, STORED, TRANSPORTED IN FAT
o EXCESS BUILD-UP CAN BE TOXIC
§ WATER-SOLUBLE – SEE PAGE 119
o DISSOLVE IN WATER
o PASS EASILY INTO BLOOD
o BODY DOESN’T STORE
o NEED TO BE REPLENISHED BY FOOD
5. MINERALS – SEE P 121
§ BODY DOESN’T MANUFACTURE
§ NEEDED FOR HEALTHY BONES, TEETH, BODY PROCESSES
o CALCIUM
o PHOSPHOROUS
o MAGNESIUM
o IRON
6. WATER
§ VITAL TO ALL BODY FUNCTIONS
§ TRANSPORTS NUTRIENTS
§ CARRIES WASTES AWAY
§ LUBRICATES
§ REGULATES BODY TEMP
§ NUTRIENT THAT MAKES UP THE GREATEST PERCENT OF BODY