The Six Nutrients : The Six Nutrients By Taylor Ainley
Chanel Dellentash What are the 6 nutrients?: What are the 6 nutrients? The 6 nutrients are Carbohydrates, Proteins, Fats, Vitamins, Minerals and Water.
Of these six nutrients, three provide energy — in the form of calories. These nutrients are carbohydrates, fats, and protein.
The other three provide no calories, but they’re just as vital to life. These nutrients are vitamins, minerals, and water. (Yes, water. It’s actually been called the “forgotten nutrient.”)
Water!: Water! Some water facts…
Sixty-six percent of a human being is water.
Seventy-five percent of the human brain is water.
You could survive about a month without food, but only 5 to 7 days without water.
http://www.deq.state.la.us/assistance/educate/h20facts.htm What does water do?: What does water do? Transports essential nutrients throughout the body and rids the body of waste
Acts as a lubricant for the body, moistening eyes, mouth, nose, and skin
Helps maintain adequate blood volume
Helps regulate body temperature, especially in warm weather
Helps medications to work
Acts as an appetite suppressant
Boosts metabolism when drunk cold (we burn two calories per glass as we warm it up to body temperature)
So how much water should you drink?: So how much water should you drink? Formula
Step 1: Your weight divided by 2 = The number of ounces of water you need each day.
Step 2: Divide the ounces you need by 8 = The number of cups of water you need each day. Vitamins! : Vitamins! There are 12 essential vitamins for humans….
Vitamin A: Promotes healthy vision. Found in carrots, sweet potatoes, leafy vegetables.
Beta Carotene: Converts into Vitamin A by the body for needs the body develops. Found in yellow-orange fruits, dark green vegetables.
B-1(Thiamin): Helps to convert sugar into energy: Found in whole grains, seeds and nuts.
B-2 (Riboflavin): Acts like a coenzyme, it helps to convert carbohydrates into energy. Found in organ meats, dairy products and seafood.
B-3 (Niacin): Converts sugar into energy. Seafood, peanuts and wheat.
Slide7: 6. B-6(Pyridoxine): Metabolizes protein. Found in Tuna, salmon, avocado, potatoes.
B-12: Creates myelin sheath that protect nerves. Found in Seafood, meat, yogurt, milk, cheese and egg.
Vitamin C: Makes and takes care of collagen in the body. Found in broccoli, brussel sprouts, tomatoes.
9. Vitamin D: Helps the body absorb calcium. Gathered when a person spends as little as 15 minutes in the sun three times a week. Also found in fortified milk.
Vitamin E: Helps to protect cells from membrane damage. Found in Polyunsaturated oils and seed.
Vitamin F (Folic Acid): Helps in producing DNA. Found in Asparagus, pinto beans, lentils, chick.
12. Vitamin K: Helps in clotting blood. Found in green leafy vegetables.
CARBOHYDRATES: CARBOHYDRATES Carbohydrates are the main energy source for the human body.
All Carbohydrates are made up of units of sugar.
Carbohydrates that contain only one sugar unit (monosaccharides) or two sugar units (disaccharides) are referred to as simple sugars.
COMPLEX : COMPLEX Complex carbohydrates are polymers of the simple sugars.
complex carbohydrates are long chains of simple sugar units bonded together (for this reason the complex carbohydrates are often called polysaccharides) Slide10: Which foods are sources of complex carbohydrates?
Starches – Flour, bread, rice, corn, oats, barley, potatoes, legumes, fruits and vegetables
Fiber – Insoluble: whole-wheat breads and cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin (pectin)
Fiber – Soluble: oat bran, oats, legumes, citrus fruits, strawberries, apple pulp, psyllium, rice bran and barley
Which foods are sources of simple carbohydrates?
Sucrose – Table sugar, brown sugar, confectioners sugar, raw sugar and turbinado
Glucose – Dextrose, corn syrup and glucose syrup
Fructose – Fruits, vegetables and honey
High fructose corn syrup – Liquid sweetener that contains 42-90 percent fructose
Honey – Made up of glucose, fructose and water
Sugar alcohols – Sorbitol, mannitol, xybitol
Lactose – milk and milk products
Maltose, dextrose – cereals and some baked goods
Minerals : Minerals They are found in foods we eat
They fall into two main categories the major minerals and the trace minerals. Major Minerals : Major Minerals They are present in your body.
The major minerals are calcium, phosphorus, magnesium, sodium, potassium, and chloride. Trace minerals : Trace minerals They are taken in small amounts.
The trace minerals are iron, zinc, iodine, copper, manganese, fluoride, chromium, selenium, and molybdenum.
Works Cited: Works Cited http://kidshealth.org/teen/misc/mineral_chart.html
http:// www.boost.com/minerals.html Slide18: Can be converted into energy
Main use is to assist with growth, and to repair body tissue.
Amino acids make up protein.
When protein is digested the amino acids are put to work helping the body.
Controls the water balance in the body. Slide19: Meat
Cereals and Grains
Beans and Legumes
Nuts and Seeds FOUND IN… Slide20: Certain fats are needed for survival.
Improve body’s immune system.
Can keep you feeling full longer because they take longer to digest.
Based on a 2,000 a day calorie intake no more then 67 grams should be fat.
Fatty acids should not be more then 30% of total calories. Slide21: Found in…
butter / margarine
dairy products made with whole milk
nuts and seeds Saturated Fat: Saturated Fat Are solids at room temperature
No more than 10% of total calories.
butter, lard, and vegetable shortening
Found in high amounts in commercially prepared foods.
Increases the chance of heart disease, and high cholesterol. Polyunsaturated Fats: Polyunsaturated Fats Found in vegetable and fish oils.
essential fatty acids that they body must intake because it can not be produced on it’s own.
Can prevent and/or promote heart disease.
Believed that omega-3 can lower blood cholesterol, but in high amounts can be harmful. Monounsaturated Fats: Monounsaturated Fats Found in olive oil and canola oil.
May reduce the risk of heart disease and some cancers.
Hydrogenated Fats/Trans Fatty Acids : Hydrogenated Fats/Trans Fatty Acids They are polyunsaturated fats that have been turned into a solid at room temperature.
Found in: Corn oil is hydrogenated to create margarine.
Not certain of the effects but is believed to be potentially harmful. For more fun-filled facts!: For more fun-filled facts! http://www.boost.com/supersix.html