* Nutrients are chemical substances in food that help to maintain the body.
* Each nutrient has a specific task in helping to maintain the body.
* No single food supplies att of the nutrients that we need on a regular basis, therefore we must eat a variety of foods.
Classification of nutrients:-
- Vitamins
- Minerals
- Water
- Protein
- Carbohydrates
- Fat
MACRONUTRIENTS V/S MICRONUTRIENTS Fats Water
Carbs Vitamin
Protein Minerals
What are calories and why do we need them? Are they bad?
- Calories is how we measure energy in food. We need to have energy in order for our body to function, which is why we eat food.
- Calories are NEEDED to survive, however the source of the calories is what determines whether a food is "Healthy" or not.
- Empty calories: An empty calories food is one that is high in calories, yet lacks all other nutrients. This food will give you some energy, yet it will not do much else positive for your body. Example would be candy & pop.
Do Nutrients have Calories?
- Calories can be found in there of the classification of nutrients:
- Fat
- Carbohydrates
- Protein
All three have Calories, which means they provide ENERGY to the body.
How many calories (energy) do the nutrients provide?
AMOUNTS BASED ON 1GRAM OF NUTRIENT
Protein 4 calories
Carbohydrates 4 calories
Fat 9 calories
How many Nutrients do I need?
While there are guidelines to live by, Nutrient need will very bassed on the following criteria:
- Age
- Gender
- Activity level
- Climate
- Health
- Overall state of Nutrition
How many calories do I need daily?
The information below is an estimate of your calorie needs based on your gender and activity level
Teenage boys Age:- 14-18
- Not active = 2000-2400
- Somewhere active = 2400-2800
- Very active = 2800-3000
Teenage girls Age:- 14-18
- Not active = 1800
- Somewhere active = 2000
- Very active = 2400
Nutrients: Carbohydrates
- Starches & Sugar found in food that provide the Body's main source of energy.
- Three types
- Simple carbohydrates are sugars:- Sugar can be found naturally in fruit & milk but it is also added to breads, cookies, and cereals.
- Complex carbohydrates are starches that can be found in grain product, potatoes, and pastas
- Fiber is type of starch that the body can not digest. Your body uses it to move waste through the digestive tract. It is found in fruit, vegetable, and whole grains.
Simple carbohydrates:-
- Simple carbohydrates are found in foods such as fruits, milk, and vegetables.
- Cake, candy, and other refined sugar products are simple sugar's which also provide energy but lack vitamin, minerals and fiber.
Complex carbohydrates:-
Complex carbohydrates provide vitamins, provide vitamins, minerals, and fiber.
Food such as breads, legumes, rice, pasta and starchy vegetables contain complex carbohydrates.
Nutrients: Protein
- Nutrients the body uses to build and maintain its cells and tissues.
- Protein are made up of chemical called amino acids.
- Muscles, bones, skin, and internet organs are all contributed of protein.
- Between 10-15% of your daily calorie should come from protein.
- Food source: meats, daily product, nuts, beans.
Nutrients: Fats
Your body does need some fat to function properly, however there are many types of fat and you should select the "healthier" versions.
TYPES OF FATS:
- Unsaturated fat:- found in vegetables oil, nuts, and seeds. Moderate amount may lower your risk of heart disease.
- Saturated fat:- found in animal based foods such as meat and dairy products. Too many saturated fats can increase the risk of heart disease.
Nutrient examples:-
Types of Nutrients:-
Nutrients definition:-
Source of Nutrients:-
Nutrition in food:-
Nutrients and their functions table:-
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