Nutrition

• Nutrients are substances in food that your body needs to grow, to repair itself, and to supply you with energy
• Calories are units of heat that measure the energy that foods supply to the body.
• 6 MAIN NUTRIENTS!!!

  Carbohydrates

  Proteins

  Fats

  Vitamins

  Minerals

  Water
• Carbohydrates

  The starches and sugars present in foods

  Body uses carbohydrates for energy
• Good Examples of Carbohydrates: Vegetables, Whole grains, Fruits,
• Other examples include refined white and brown sugar, and syrups
• All carbohydrates get broken down into sugar once in the body except “fiber”
• Vegetables are the best form of carbohydrates because they come with very little calories and still come with a decent amount of energy
• Fruits are also good carbohydrates, but eating too much fruit can spike people’s blood sugar. Fruits also come with antioxidants, vitamins, minerals, and water.
• Whole grains have longer lasting energy than fruit and vegetables (fruit gives quick energy)
• 3 TYPES OF CARBOHYDRATES

  Simple Carbohydrate 

  Complex Carbohydrate

  Fiber
• Simple Carbohydrate

  Sugar found in fruit

  Table sugar (type people bake with )

  *Rapid rise in blood sugar/Short term energy
• Complex Carbohydrate

  Starches found in whole grains, seeds, nuts,

  Mild/moderate rise in blood sugar

  *Long term sustained energy
• Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar, fiber cannot, and instead it passes through the body undigested
• Fiber will actually help regulate the body’s use of sugars, as well as keep hunger and blood sugar in check. Also fiber helps going to the bathroom.
• Proteins

  Nutrients that help build and maintain tissue

  Supply the body with energy

  Replaces damaged and worn-out cells

  Helps identify and destroy disease-causing organisms
• 2 TYPES OF PROTEIN

  Complete protein

  Incomplete protein
• Complete protein contains adequate amounts of all 9 essential amino acids
• Incomplete proteins lack one or more of the essential amino acids 
• Incomplete protein examples are beans, peas, nuts, and whole grains
• Complete protein examples are animal products; milk; cheese; yogurt
• Lipid - a fatty substance that does not dissolve in water

  Building blocks of fats are called fatty acids
• You should eat fats in moderation
• 2 TYPES OF FATS

  Saturated fat

  Unsaturated fat
• Eat less of saturated fat
• Eat more of unsaturated fat
• Saturated fat are found in animal fat and are associated with an increased risk of heart disease
• Unsaturated fat are found in vegetable oils (olive, canola, corn oil), fish, seeds, and nuts
• Unsaturated fats reduce risk of heart disease
• Omega 3 fats are found in fish and can help combat some diseases of the brain
• Vitamins are compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients
• Water soluble means to dissolve in water & pass easily into the blood during digestion
• Fat soluble are absorbed, stored, and transported in fat
• It is important to be hydrated because if you are not hydrated, then water soluble vitamins can’t be transported into the body.
• Minerals are substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes.
• Water helps transports other nutrients to and carries waste from your cells, helps maintain normal body temperature, and people have to drink at least 8 cups of water a day