NUTRIENT BASICS

NUTRIENT BASICS

1. WHAT ARE NUTRIENTS?

   • Substances found in food that you used to obtain energy, build or repair tissue and regulate body functions, and to help you grow.
   • 6 ESSENTIAL NUTRIENTS
     • Water
       • carbohydrates
         • protein
           • fat
             • vitamins
               • minerals
               • dont provide any eergy, but they do help break down and release energy from protein, carbohydrates, and fat.
             • without a supply of healthy fat your brain and nerves wont work well.
               • Provides substances need for growth and healthy skin, enhances the taste and texture of food, carries "fat-soluble" vitamins throughout the body, and provides energy.
               • SATURATED and TRANS
                 • SATURATED: Raises bad cholesterol. can increase risk for heart disease.
                 • TRANS: Increases risk of heart disease by raising cholesterol and low density fatty acid levels. more harmful than saturated fats because they also reduce the good fats that you want high.
               • POLYUNSATURATED and MONOUNSATURATED
                 • MONO: plays a role in reducing heart disease risk
                 • POLY: provides two essential fatty acids necessary for bodily functions. can withstand high cooking temps. Corn oil, soybean oil, and sunflower oil.
               • THE MOST CONCENTRATED FORM OF FOOD ENERGY (calories)
           • provides energy and help to build, maintain, and repair body tissues. found in Meat, fish, eggs, poultry, dairy products, legumes, nuts and seeds.
             • Cannot be stored for later use like fat or carbs, so you need to eat protein throughout the day. most of the body's proteins are continually broken down, so the body needs to manufacture thousands of protein to replace them.
             • COMPLETE
               • contains all 9 essential amino acids.
                 • found in animal sources.
             • INCOMPLETE
               • lack one or more of the essential amino acids.
                 • found in plant sources.
             • the more active you are, the faster your proteins break down, and more protein you need to replenish them.
         • Comes in two forms, simple and complex and you need some of each.
           • Ideal for the body because they can be converted into glucose, the form of sugar that is transported and used by the body.
             • 55-65% of food intake should come from carbs.
           • SIMPLE CARBOHYDRATES
             • Bad rep because they're high in calories and low in nutritional value. ex: candy, soda, and jelly. also found in fruits, vegetables, and dairy products.
           • COMPLEX CARBOHYDRATES
             • rich in vitamins, minerals, and fiber. found in whole grain breads and cereals, pasta, vegetables, rice, tortillas and legumes.
       • most basic but the most important. without enough water your body can't survive a few days without it.

2. FIBER

   • Functions: they aid in digestion and elimination. They reduce the risk of developing diseases like heart disease, diabetes, obesity, and cancer. Helps promote regularity. food sources: oatmeal, fruits, vegetables.

3. CHOLESTEROL

   • Fat like substance part of every cell of the body. food source: animal products. Functions: helps the body make necessary cells including skin and hormones. aids in digestion.

4. AMINO ACIDS

   • the human body is capable of producting 11 of the 20 amino acids. the other 9 are the "essential amino acids" that must be supplied by food sources.