Health Chapter 9

Types of Nutrients

micro and macro nutrient

Macro Nutrients

required by the body in the greatest-larger amounts; water, carbohydrates, proteins and fats

Micro Nutrients

required in small amounts; vitamins and minerals

Calories

measure of the amount of energy that can be derived from food

Six Categories of Nutrients

carbohydrates, proteins, fats, vitamins, minerals and water; need for calories but depends on gender, age, body frame, eight, % of body fat and activity level

Major Components in Protein

complete protein and incomplete protein

Protein

repair and rebuild muscles, bones, blood, hair and fingernails

Animal Porteins

meat, poultry, fish, soy, and dairy products are complete protein; all of them may not be healthy to consume they provide nine amino acids but have risk factors ie. cancer, heart disease

Carbohydrates

quick source of energy, organic compounds that provide glucose to our brains; major sources are plants, vegetables, fruits, beans and milk

Two Types of Carbohydrates

simple and complex carbohydrates

Simple Carbohydrates

include natural sugars that come from source such as milk and fruit and added sugar; added sugar offset essential nutrients

Complex Carbohydrates

includes grains, cereals, vegetables, beans and nuts; whole grains more effective in reducing risk of diabetes and heart disease

Fiber

dietary fiber is non digestible form of complex carbohydrates; mostly plant food such as leaves, stems, vegetable skins; create a sense of fullness and help weight control, interfere with absorption of dietary fat and cholesterol and helps prevent constip

Dietary Reference Intake

standards for nutrient intake designed to prevent nutritional deficiencies

Fats

protect organs from injury, regular body temperature, provide cushion effect to organs and bones and help growth and development

Saturated Fat

solid at room temperature ie. animal fats

Unsaturated Fat

liquid at room temperature ie. vegetable and fish oils

Vitamins

essential to regulating growth, maintaining tissue and releasing energy from food; help produce the chemical reactions in the body and assist in manufacturing blood cells, hormones, etc.

Vitamin D

sunshine stimulates this vitamin; helps lower risk of heart disease, decrease BP, provide protection against infection

Minerals

help build bones and teeth and assist in muscle function and help our nervous system transmit messages ie. sodium, potassium chloride, calcium, phosphorous, magnesium

Water

carries nutrients, maintains body temperature, lubricates joints, helps with digestion, rids body of waste through urine and contributes in production of sweats; makes up 85% of blood 70% of muscles and 75% of brain; consume 64-80 of water a day

My Pyramid

variety, proportionality, moderation, activity, personalization, manage your weight, increase foods from other groups, choose carbohydrates wisely, maintain healthy HDL, , limit salt

Variety

one should eat all food groups and subgroups

Proportionality

eating more of some and less of others

Moderation

foods that contain saturated or trans fats, added sugars, cholesterol, salt and alcohol

Activity

physical activity everyday

Personalization

depending on age, gender, and typical level of activity

Manage Your Weight

limiting proportion sizes will help not to consume more than you use/burn

Increase Foods from Certain Groups

more fruits and vegetables, fat free and with added calcium

Choose Carbohydrates Wisely

fiber rich choices referred; avoid sugars and added sugars, use whole grains

Maintain Healthy HDL

reduce saturated fat, trans fat, restrict animal fat, cut back on partially hydrogenated oils

Limit Salt

use other spices and herbs

Organic Foods

designation applied to foods grown and produced according to strict guidelines limiting use of pesticides, nonorganic ingredients, hormones, antibiotics, irradiation, etc.