Health - Kay



Name___________________________________________________

Essential Nutrients

What is Nutrition?

Definition: the study of nutrients and how the body uses them.

What are Nutrients?

Definition: substances in food that your body needs to function properly throughout the day.

What are the Benefits of Good Nutrition?

Healthy eating can:

• Stabilize energy

• Sharpen the mind

• Even out moods

• Increase concentration

• Lead to better academic performance

• Improve performance in sports/activities

• Decrease risk of illnesses

What are the Consequences of Poor Nutrition?

• obesity

• high blood pressure

• high cholesterol

• type 2 diabetes

• bone and joint problems

• breathing problems

• sleeping problems

• depression

• greater risk for heart disease, heart failure and stroke

Dietitian vs. Nutritionist

• Dietitians are experts in food and nutrition. They have to earn a degree in the field by completing nutrition courses, passing an exam, and completing training in a health care facility.

• A nutritionist is a person who advises people on how to choose foods that positively impact their health. Anyone can become a nutritionist, but they do not necessarily have a degree.

What are the 6 Essential Nutrients?

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Two Categories of Nutrients:

A. Nutrients that build tissue and provide energy:

1. Carbohydrates

a. Importance: Most important source of energy for the body

b. Your digestive system changes carbohydrates into blood sugar or _______________________________. Your body uses this sugar for energy for your cells, tissues and organs.

c. Extra sugar is stored in your liver and muscles for when it is needed.

d. Two Types of Carbohydrates

1) Complex Carbs (most of calories in diet should come from these)

a) Starches

• Provide ______________________ energy

• Sources: whole grain breads and cereals, starchy vegetables and legumes

b) Fiber

• Makes you feel full faster and helps _____________________

• Helps prevent constipation and reduces risk of colon cancer

• Reduces cholesterol levels and risk of heart attack

• Sources: whole grains, beans, nuts, fruits and vegetables

2) Simple Carbs

• Sugars that enter the blood stream quickly and provide __________________________ energy

• Provides calories few vitamins and minerals

• Sources: sugars found naturally in foods such as fruits, vegetables, milk, and milk products; also include sugars added during food processing and refining

2. Fat

a. Importance: Major source of energy and aids your body in absorbing vitamins

b. Important for proper growth, development and keeping you healthy

c. Provides ___________________________ to foods and helps you feel full

d. Also plays a major role in your cholesterol levels

e. Types of Fats

1) Unsaturated

• GOOD Fat!

• Help lower blood ________________________________

• Sources: fish, nuts, seeds and oils from plants, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower

2) Saturated

• ____________ Fat!

• Raises cholesterol

• Sources: beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk

3) Trans fat

• VERY BAD Fat!

• Raises cholesterol and increase risk of _____________________ disease

• Sources:  vegetable shortenings, some margarines, crackers, cookies, snack foods

3. Protein

a. Importance: builds, _________________________ and maintains bones, muscles and skin

b. Food Sources: Meat, dairy products, nuts and certain grains and beans

c. You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates.

B. Nutrients that help your body run smoothly:

1. Vitamins

a. Importance: Substances that your body needs to grow and develop normally and that fight infection

b. The best way to get enough vitamins is to eat a balanced diet with a variety of foods

c. In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

d. Important Vitamins

1) Vitamin A – healthy skin and normal vision

2) Vitamin C – healthy teeth, gums, bones; helps heal wounds and fight infection

2. Minerals - elements that help form healthy bones and teeth and regulate certain body processes

a. Importance: Regulate body processes, i.e. building bones, making hormones, regulating heartbeat

b. The best way to get the minerals your body needs is by eating a wide variety of foods.

c. In some cases, your doctor may recommend a mineral supplement.

d. Important Minerals

1) Calcium – builds strong bones and teeth

2) Iron – helps transport oxygen through the bloodstream

3) Sodium - helps keep proper body fluid balance; helps the body transmit electrical signals through nerves

3. Water

a. Importance

1) Helps digest and absorb food

2) Regulates body temperature and blood ___________________________

3) Carries nutrients and oxygen to other cells

4) Flushes toxins out of vital organs

5) Provides a moist environment for ear, nose and throat tissues

6) Lubricates _________________________

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