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Each nutrient in your diet plays a unique and essential role in keeping you healthy.

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Title: Each nutrient in your diet plays a unique and essential role in keeping you healthy.


1
Each nutrient in your diet plays a unique and
essential role in keeping you healthy.
2
  • carbohydrates
  • fiber
  • proteins
  • cholesterol
  • vitamins
  • minerals
  • osteoporosis

3
Giving Your Body What It Needs
Each of the six nutrients has a specific job or
vital function to keep you healthy.
Everything you eat contains nutrients.
4
Giving Your Body What It Needs
  • Nutrients perform specific roles in maintaining
    your body functions.
  •  
  • Getting a proper balance of nutrients during the
    teen years can improve your health through
    adulthood.

5
Giving Your Body What It Needs
As an energy source
To heal, and build and repair tissue
Your body uses nutrients in many ways
To sustain growth
To help transport oxygen to cells
To regulate body functions
6
Giving Your Body What It Needs
Carbohydrates
Proteins
The Six Types of Nutrients
Water
Fats
Vitamins
Minerals
7
Nutrients That Provide Energy
Carbohydrates, proteins, and fats provide your
body with energy and help maintain your body.
The body uses these nutrients to build, repair,
and fuel itself.
8
Nutrients That Provide Energy
  • The energy in food comes from three sources
    carbohydrates, proteins, and fats.

Each gram of carbohydrate or protein provides
four calories.
Each gram of fat provides nine calories.
9
Carbohydrates
  • Most nutrition experts recommend getting 45 to 65
    percent of your daily calories from
    carbohydrates.

Carbohydrates
Starches and sugars found in foods, which provide
your bodys main source of energy
10
Types of Carbohydrates
  • There are three types of carbohydrates

Simple
Complex
Fiber
11
Types of Carbohydrates
  • Simple carbohydrates are sugars

Fructose is found in fruits.
Lactose is found in milk.
12
Types of Carbohydrates
  • Sugars occur naturally in fruits, dairy products,
    honey, and maple syrup.
  •  
  • They are also added to many processed foods, such
    as cold cereals, bread, and bakery products.

13
Types of Carbohydrates
  • Complex carbohydrates, or starches, are long
    chains of sugars linked together.
  •  
  • Common sources include grains, grain products
    such as bread and pasta, beans, and root
    vegetables such as potatoes.

14
Types of Carbohydrates
  • Fiber is a carbohydrate that moves waste through
    your digestive system.

Fiber
A tough complex carbohydrate that the body cannot
digest
15
Types of Carbohydrates
  • Good sources of fiber include fruits and
    vegetables, whole grains, and products made from
    whole grains, nuts, seeds, and legumes.

16
The Role of Carbohydrates
  • Most carbohydrates are turned into a simple sugar
    called glucose, the main source of fuel for the
    body.
  •  
  • Glucose can be stored in your bodys tissue and
    used later.

17
Benefits of Fiber
  • Although the body cannot digest fiber, it still
    plays an important role by aiding digestion and
    reducing the risk of disease.

Teen girls ages 14 to 18 years should eat 26
grams of fiber daily
Teen boys ages 14 to 18 years should eat 38 grams
of fiber daily
18
Proteins
  • Proteins are made up of chemicals called amino
    acids.

Proteins
Nutrients the body uses to build and maintain its
cells and tissues
19
Types of Proteins
  • Your body uses about 20 amino acids that are
    found in foods.
  •  
  • You produce, or synthesize, all but nine of the
    amino acids.

20
Types of Proteins
  • Nine amino acids are called essential amino acids
    because the body must get them from food.
  •  
  • The rest are known as nonessential amino acids.

21
Types of Proteins
Meat
Proteins are from animal sources are sometimes
called complete proteins because they contain
all nine essential amino acids.
Eggs
Dairy Products
Soy
22
Types of Proteins
  • Proteins from plant sources are usually missing
    one or more of the essential amino acids.

23
Types of Proteins
  • You can get all the essential amino acids from
    plant sources by eating a variety of plant-based
    foods that are rich in protein.

24
Types of Proteins
Protein-Rich Plant-Based Foods
Grains
Nuts
Seeds
Legumes
25
The Role of Proteins
  • Protein is the basic building material of all
    your body cells.
  •  
  • Although protein does not supply energy to your
    body as quickly or easily as carbohydrates do, it
    can be used as an energy source.

26
The Role of Proteins
  • Protein is the basic building material of all
    your body cells.
  •  

Teen girls ages 14 to 18 years should eat 46
grams of protein daily
Teen boys ages 14 to 18 years should eat 52 grams
of protein daily
27
Fats
  • Your body needs a certain amount of fat to
    function properly.
  •  
  • Choose to eat healthier fats.

28
Types of Fats
  • Dietary fats are composed of fatty acids.
  •  
  • Fatty acids that the body needs but cannot
    produce on its own are called essential fatty
    acids.

29
Types of Fats
Unsaturated Fats
Eating unsaturated fats in moderate amounts may
lower your risk of heart disease.
Saturated Fats
Consuming too many saturated fats may increase
your risk of heart disease.
Trans fats can raise your total blood cholesterol
level, which increases your risk for heart
disease.
Trans Fats
30
Types of Fats
  • The fat in all foods is a combination of
    unsaturated and saturated fats.
  •  
  • Vegetable oils, nuts, and seeds tend to contain
    larger amounts of unsaturated fats.

31
Types of Fats
  • Olive oil is a good source of healthful,
    unsaturated fat.

32
Types of Fats
Meat
Saturated fat is found mostly in animal-based
foods but also in some plant oils.
Many Dairy Products
Palm Oil
Coconut Oil
33
Types of Fats
  • Trans fats are fats that are formed by a process
    called hydrogenation, which causes vegetable oil
    to harden.
  •  
  • As it hardens, the fats become more saturated.

34
Types of Fats
  • Trans fats can be found in stick margarine, many
    snack foods, and packaged baked goods, such as
    cookies and crackers.
  •  
  • Because of their risk, the USDA now requires that
    the amount of trans fats be listed on the
    nutrition label.

35
Health Issues of Fats
  • Your body needs a certain amount of fat to carry
    out its basic functions.
  •  
  • Consuming a lot of fats can lead to unhealthful
    weight gain, obesity, and other health risks.

36
Health Issues of Fats
The essential fatty acids are important to
brain development
blood clotting
controlling inflammation
maintaining healthy skin and hair
37
The Role of Fats
  • Fats provide a concentrated form of energy.
  •  
  • Fats also absorb and transport fat-soluble
    vitamins (A, D, E, and K) through the
    bloodstream.

38
The Role of Fats
  • The calories from fats that your body does not
    use are stored as body fat.
  •  
  • Stored fat, known as adipose tissue, provides
    insulation for the body.

39
The Role of Fats
  • Consuming saturated fats can increase the levels
    of cholesterol in your blood.

Cholesterol
A waxy, fatlike substance
40
The Role of Fats
  • Cholesterol is needed to create cell walls,
    certain hormones, and vitamin D.
  •  
  • Excess cholesterol can build up inside your
    arteries, raising your risk of heart disease.

41
The Role of Fats
  • Teens should consume less than 25 to 35 percent
    of their calories from fats.
  •  
  • Limit intake of saturated fats, including trans
    fats, to less than 10 percent of your total
    calories.

42
Other Types of Nutrients
Vitamins, minerals, and water do not provide
energy, but perform a wide variety of body
functions.
Each vitamin and mineral performs a different
function in the body.
43
Vitamins
  • Vitamins and minerals do not supply calories but
    are necessary for carrying out various body
    functions.

Vitamins
Compounds found in food that help regulate many
body processes
44
Vitamins
EXAMPLES
DESCRIPTION
TYPE
Vitamin C, folic acid, B vitamins
Dissolve in water
Water-Soluble Vitamins
Vitamins A, D, E, and K
Stored in body fat
Fat-Soluble Vitamins
45
Minerals
  • Because your body cannot produce minerals, it
    must get them from food.

Minerals
Elements found in food that are used by the body
46
Minerals
  • Eating calcium-rich foods reduces your risk of
    developing osteoporosis.

Osteoporosis
A condition in which the bones become fragile and
break easily
47
Water
  • Water is essential for just about every function
    in your body.

Teen girls need about 9 cups of fluids a day.
Teen boys need about 13 cups of fluids a day.
48
Water
Functions of Water
Moving food through the digestive system.
Digesting carbohydrates and protein.
Aiding chemical reactions in the body.
Transporting nutrients and removing wastes.
49
Water
Functions of Water
Storing and releasing heat.
Cooling the body through perspiration.
Cushioning the eyes, brain, and spinal cord.
Lubricating the joints.
50
Water
Water Tips
Drink extra water before, during, and after
exercise.
Drink extra fluids in hot weather to prevent
dehydration.
Limit your consumption of coffee, tea, and soft
drinks that contain caffeine.
51
After You Read Reviewing Facts and Vocabulary
  1. Which nutrients can your body use as sources of
    energy?

Carbohydrates, proteins, and fats
52
After You Read Reviewing Facts and Vocabulary
  1. What are essential amino acids? From what source
    do you obtain essential amino acids?

Essential amino acids must be acquired from food.
They are found in animal sources and in soy.
53
After You Read Reviewing Facts and Vocabulary
  1. How does eating calcium-rich foods as a teen
    protect your lifelong health?

Calcium builds up bone mass and reduces your risk
of osteoporosis.
54
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