Nutrients PPT PDF

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… Fuel your energy. Help you grow. Maintain basic bodily functions. The 6 Essential Nutrients ◆ Water...

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… Fuel your energy. Help you grow. Maintain basic bodily functions. The 6 Essential Nutrients ◆ Water ◆ Carbohydrates ◆ Protein ◆ Fat ◆ Vitamins ◆ Minerals Water ◆ Did you know? 3/4 of the human body consists of water! ◆ Functions in the Body: Water carries nutrients to your cells and carries waste from your body. Dissolves vitamins, minerals, amino acids and other nutrients. Carbohydrates Carbohydrates are the body’s main source of energy. ◆ Food Sources: Pasta, breads, cereals, grains, rice, fruits, milk, yogurt and sweets. Other Carbohydrates Fruits, juices, milk, and yogurt. Candy, soda, and jelly. These carbohydrates have a bad reputation because they are high in calories and low in nutritional value. Proteins ◆ Food Sources: Meat, fish, eggs, dairy products, 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. Fat ◆ 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. Provide energy. Vitamins ◆ Food Sources: Fruits, vegetables, milk, whole-grain breads and cereals. ◆ Unlike carbohydrates, fats, and proteins, vitamins DO NOT provide energy (calories). ◆ Function in the Body: Help regulate the many processes in the body. There are 13 different vitamins known to be required each day for good health. Vitamins ◆ Vitamin A ◆ Vitamin B ◆ Vitamin C ◆ Vitamin D ◆ Vitamin E ◆ Vitamin K 11 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. Plays a role in developing strong bones and teeth. Vitamin A 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. Vitamin C Vitamin D ◆ Food Sources: 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. Vitamin D 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. Vitamin K ◆ Food Sources: Dark green and leafy vegetables (such as spinach, lettuce, kale, collard greens), and cabbage. ◆ Function in the Body: Helps blood Minerals ◆ Food Sources: Meats, beans, nuts, fruits, vegetables, dairy products, and grains. ◆ Functions in the Body: The body depends on minerals for process necessary for life. Minerals actually become part of the body. The body requires 16 minerals daily. Minerals ◆ Calcium ◆ Phosphorus ◆ Magnesium ◆ Sodium ◆ Potassium ◆ Iron ◆ Others include: Iodine, Zinc, Copper, Sulfur, Chloride, etc. Calcium & Phosphorus ◆ Food Sources: Dairy Products: milk, cheese, ice cream, green leafy vegetables, canned sardines. ◆ Function in the Body: Helps build and maintain healthy bones and teeth. Helps heart, nerves, and muscles work properly. Calcium & Phosphorus  Sodium ◆ Food sources Processed & prepared foods. Canned vegetables, soups, pickles, hotdogs, and frozen foods. Condiments. Table salt, soy sauce, ketchup, mustard, BBQ sauce, steak sauce… Natural sources. Some meats, dairy products (esp. cheeses) and vegetables.  ◆ A calorie* is a unit of energy that is used to measure the amount of energy stored in food. ◆ boys ages 9 to 13 need 1,600 to 2,000 calories if they are sedentary, 1,800 to 2,200 calories if they are moderately active and 2,000 to 2,600 calories each day if they are active. 29  ◆ So what happens if you take in more or fewer calories than your body burns? If you have extra calories, your body stores those calories as fat to be used later. If you eat fewer calories than you need, you will get the extra calories by burning stored fat. 30 31 32 33 ©2002 Learning Zone Express 34 35