Nutrient Basics

Nutrient Basics

1. Foods you eat are sources of nutrients

2. Nutrient: a substance in food used to obtain energy, build/repair the body, and regulate body functions

3. Food fuels you like gas does a car

4. 6 nutrient types

   • Water
     • Most important and basic nutrient
       • You won't last but a few days w/o water
   • Carbs
     • Provide energy
     • Complex Carbs
       • Both are needed
       • Excellent source of energy
       • Rich in vitamins, minerals, and fiber
         • Fiber is indigestible but aids digestion
           • Promotes regularity
           • Attracts water to digestive tract
           • Slows sugar absorption
           • Binds with cholesterol and carries it from the system
           • Exercises the muscle of the digestive tract
           • Oatmeal, whole grains, fruits, veggies, etc.
       • Whole grain products, veggies, rice, etc.
     • Simple Carbs
       • Bad rep because of low nutrient density
         • Candy, soda, etc.
       • Found also in nutritious foods
         • Fresh fruit, yogurt, etc.
     • Can be converted readily into glucose
   • Protein
     • Helps build/maintain body tissue
     • Meat, fish, eggs, legumes, etc.
     • Cannot be stored for later use
     • More activity means more protein
     • Body cells break down constantly, so protein is constantly needed
     • Amino acids
       • The body can produce 11 of them
         • The other 9 must be consumed
           • Called essential amino acids
     • Complete/incomplete
       • Complete
         • Have all 9 essential amino acids
           • Animal sources
       • Incomplete
         • Lack one or more essential amino acids
           • Plant sources
       • Combinations of incomplete proteins make complete proteins
         • Pairing up certain foods aren't necessary
         • Eat a wide variety of food throughout the day
   • Fat
     • Used for brain and nervous system
     • Butter, oil, whole milk, etc.
     • Dissolve fat-soluble vitamins in the body
     • Promote healthy skin
     • Saturated fats are solid at room temperature
     • Unsaturated fats are liquid at room temperature
       • Polyunsaturated fats
         • Light in color, withstand high temperatures
         • Corn, sunflower, soybean oils
       • Monounsaturated fat
         • Darker oils
           • Peanut, olive and sesame oils
     • Trans fat increases risk of heart disease
     • Cholesterol
       • Helps body make necessary cells
       • High levels of cholesterol can be dangerous
         • High levels gained from little activity and consuming too many trans fats
           • 120-170 mg/dl is normal for teens
   • Vitamins
     • Help break down and release energy
   • Minerals
     • Helps the body perform many necessary functions