Nutrients PPT

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Nutrients PPT Powered By Docstoc
         -Someone wise
   What does it                Food affects: cells
    mean?                           •   Mood
    – Healthy eating key            •   Energy levels
      for well-being                •   Food cravings
                                    •   Thinking capacity
    – 100 trillion cells
                                    •   Hormone levels
      each need nutrients
      to function at their          •   Sleeping habits
      best                          •   Immune system
                                    •   General health
                                    •   Growth
              Deep Thoughts

   If your body could talk, what would it
    say about you?

What food would you be if
you are what you eat?

   Substances in food that our body needs to
   Six groups:
    –   Protein
    –   Carbohydrates
    –   Fat
    –   Vitamins
    –   Minerals
    –   Water
The body uses nutrients to. . .

   Provide energy.
    (calorie=unit of energy from food)
    fat, carbohydrates, protein
   To build and repair cells.

   To regulate body processes.
Fats-9 cal/g
30-40% of daily

          Saturated                   Unsaturated

          Animal                            Plant
          Products                         Products

             Solid @          Liquid @
            Room Temp         Room Temp

            Red Meats-        Decrease
             grass fed       Cholesterol
            Real butter,
           Tropical Oils-     olive oil,
            coconut oil       peanut oil
      Function of
      Healthy Fat
(Unsaturated and Some Saturated)

  –   Maintain body temperature
  –   Secondary source of energy
  –   Keeps you full longer
  –   Helps balance blood sugar
  –   Supports brain (2/3 fat) and nervous system function
  –   Protect body tissues and organs
  –   Plays an essential role in carrying the four fat-soluble
      vitamins: A, D, E, and K.

       • Excess calories from protein and carbohydrates are
         converted to and stored as fat. If you are eating mostly "fat
         free" foods, excess consumption will result in additional
         body fat.
              Avoid Trans Fats
          hydrogenated or partially hydrogenated oils
              AHA limits to less than 1 gram daily
   Damages cell               Found in processed & fast
    membranes                    food:
   Leads to:                      fast foods
     – high cholesterol            cereals
     – clogged arteries            breads/ crackers
     – cancer                      box meals
     – depression                  cake
     – heart disease               cookies
     – autoimmune disease          margarine
     – poor memory/learning  frozen pizzas
             *FDA- less than .5g can claim
      “0g trans fat” on food label- DECEIVING!
             Protein-4 cal/g
         10-20% of daily calories
Functions in the body:
   Is found in every cell of the
   Used to build new cells and
    repair injured cells.
   NOT the body’s first source
    of energy.
   Boosts metabolism by up to
    30% if eaten in small
    portions several times a day
   Supplies energy when there
    is not enough fat or
    carbohydrates for the body
    to use
          What is protein made
Protein    of?

             Composed of
              amino acids
              (building blocks).
             There are 22 amino
              acids; 8 of which
              the body cannot
              manufacture, and 14
              which the body can
   Complete proteins      Protein
    contain all 8
    essential amino
    acids. They are
    foods which come
    from animals.
   This includes steak,
    pork, chicken,
    turkey, fish, eggs
    and dairy products.
   Incomplete proteins lack
    one or more of the
    essential amino acids.
   This includes pinto beans,
    kidney beans, split peas,
    lentils, rice, corn tortillas,
    peanut butter, and nuts.
   Vegetarians need to eat a
    variety of food in order to
    get all their essential
    amino acids
Protein Needs
  Protein is essential for building and maintaining muscle
 tissue as well as for muscle recovery, immunity and even
  bone health . The body needs protein to help your active
 muscles stay stong and healthy. Individuals need 0.55 - .80
        grams of protein per pound of body weight
So a 120lb woman should try and consume between 66 and
  96 grams of protein daily. (depending on activity level)
                     Protein Suggestions:
                        Serving Size       Protein (Grams)
         Lean Sirloin Steak       4.0 oz.         34
         Chicken Breast,         3.5 oz          24.3
         Yogurt                  1 cup            10
          Egg                    1 Large          6.5
Eating Too Little Protein:
   Imbalance or               –   insomnia
    deficiency of              –   anorexia
    neurotransmitters          –   chronic pain
    (brain chemicals ie:       –   migraines
    dopamine, serotonin)       –   attention deficit
   May contribute to:         –   fibromyalgia
    –   addiction              –   hyperactivity
    –   depression             –   OCD
    –   anxiety                –   dementia
    –   fatigue                –   Parkinson’s
    –   irritability           –   Alzheimer’s
    –   weight gain/ obesity
Carbohydrates-4 cal/g
40-50% of daily calories
   Are the body’s main
    source of energy.
   Supply fiber, and aid
    in digestion of fat.
   Are broken down
    into sugars,
    starches and fiber.
Simple Carbohydrates
                Are sugars.
                Occur naturally in
                 some foods such as
                 fruits and
                Also include candy,
                 jelly, soft drinks, and
                Causes quick
                 energy followed by
                 quick drop off of
Complex Carbohydrates
            Are starches.
            Provide vitamins, minerals and
             fiber as well as carbohydrates.
            Include dry beans, starchy
             vegetables like potatoes, corn, and
             peas; brown rice, whole wheat
             pasta, oatmeal; whole grain bread
             and cereal.
            Provide energy that lasts longer
             with a slower drop off of energy
            Recommended for athletes
   Plant materials that
    are not digested
    completely by the
   Keeps the digestive
    system healthy.
   Reduces the risk of
    heart disease and
    helps control
   Foods include:
    crunchy vegetables,
    skin of fruit, beans,
    whole grains

   Convert fat and carbohydrate into
   Work as catalysts for chemical
    processes in the body- jump start
   Assist in the formation of tissue and


  Fat Soluble Vitamins               Water Soluble Vitamins

       Vitamin A                            Vitamin C
       Vitamin D                      All of the B Vitamins
       Vitamin E                              such as
       Vitamin K              Thiamin, Niacin, Riboflavin, Folic Acid

   Fat Soluble vitamins      Water Soluble
    are carried in fat         vitamins are carried
    and can be stored in       in water and cannot
    your body.                 be stored in your
   It is possible to          body.
    overdose on fat           Excess water
    soluble vitamins in        soluble vitamins are
    supplement form.           disposed of in the
                   Vitamin A
   Helps eyes adjust to differences in light
   Maintains healthy skin.
   Assists in bone and teeth growth.
               Vitamin D
   Helps build strong bones and teeth.
   Boosts immune system
   Assists the body in absorbing calcium and
    Vitamin E             &       Vitamin K
   Helps build red              Needed for normal
    blood cells.                  blood clotting.
   Protects cells from
    damage by oxygen.
    Fat Soluble Vitamins
Vit.    Too Little
A       Nightblindness
        Dry scaly skin
D       Rickets
        Bone Deformities
E       Anemia
K       Uncontrollable
               Thiamin- B1
   Helps the body break down carbohydrates.
   Aids in the release of energy.
   Promotes a healthy appetite.
                Riboflavin B2
   Needed to break down carbohydrates.
   Keeps the skin, tongue and lips in good
                   Niacin - B3
   Vital to the nervous system.
   Helps cells convert food to energy
   Assists the digestive tract in working
        Folic Acid - Folacin
   Needed to produce red blood cells.
   Prevents birth defects of the spine- spina
                  Vitamin C
   Protects body from infections
   Maintains healthy bones/ teeth
   Aids in wound healing
   Aids in neutralizing toxins/ pollutants
(ex: calcium, potassium,
magnesium, iron, sodium)

Minerals act as:
 catalysts for many biological reactions
  within the body
  – muscle response
  – the transmission of messages through the
    nervous system
  – the production of hormones and bone
  – digestion, and the utilization of nutrients in
   Essential to life.
   Your body is 65% water.
   Water is lost each day through
    breathing, perspiration and
    body waste.
   Source- Water, juicy fruits, and
    fruit juices
   How Much…
   How do you know if enough?
Why do we need water in our diet?
   Regulates body
    temperature through
   Lubricates joints
   Carries nutrients through
   Helps eliminate waste
    and toxins
   Enables you to swallow
    and digest food
   Helps you think clearly

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