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ESSENTIAL NUTRIENTS
What nutrients do we need?What are their benefits?
What foods can we find them in?
Carbohydrates
• Constitute >50% of the daily diet• Also known as sugars and starch (glucose,
fructose and sucrose). Are the principal energy source for us.
• We need adequate carbohydrate stores for proper functioning.
• Carbohydrates travel in the blood and are stored in muscles as Glycogen.
Sources of CarbohydratesCereals – Rice, Wheat, Oats, BarleyStarchy Vegetables – Potato, Yam, PeasFruits – All fruitsBeverages – MilkSweets and added sugar
Proteins• Amino acids are the building blocks of
proteins which make up muscles, organs and tissues.
• Excess protein is converted to fat and stored.
• The body uses protein as a main energy source only if it is in distress.
Protein sources - examples
Whole grains – Whole grain bread, Brown rice, BarleyLegumes – Black beans, Chickpea, Soybean, Mung dhalBeverages – MilkNuts - Peanuts, Cashews, Almonds, Walnuts
Fats and Oils
• Fats are the storage form of energy, secondary to carbohydrates.
• Fats are stored around organs and under the skin, for protection and warmth.
• Fats are rich in energy, providing nearly 10 times more energy than other nutrients.
It is important to regularly consume fat in the diet.
Fats and Oils
• Saturated fats come mostly from animal products (meat, whole-milk, dairy products, including cheese, sour cream, ice cream and butter) and unsaturated fats are from plants (Olive oil, Peanut butter, Almonds)
• There are “good” fats and “bad” fats. • Low-density lipoprotein (LDL), is "bad"
cholesterol while High-density lipoprotein (HDL) is "good" cholesterol.
Dietary Fibre• Dietary Fibre is derived from plant foods only.
Eg. Lentils, beans, cereals, fruits, vegetables. • Fibres speed up bowel movement and
increase the bulk of faeces.• Fibre is also known to prevent many diseases,
such as cancer.• They aid digestion and prevent constipation• Helpful in controlling weight• Recommended dosage :
• 25 grams in girls/women under 50
• 30-38 grams in boys/men under 50
Insoluble vs Soluble Fibers
Soluble fibers attract water and form a gel, which slows down digestion/absorption and hence good for diabetics.
Insoluble fibers are gut-healthy fiber as they have a laxative effect, add bulk to the diet, helping prevent constipation
Vitamins• Vitamins are found mostly in vegetarian foods and dairy products. • They keep metabolism regular and help release energy from
digested foods.• Allow the body to process carbohydrates, fats, and proteins.• Vitamin deficiency causes certain diseases. • Optimum vitamin levels protect the body from heart disease and
cancer.
Vitamins are best assimilated when consumed from natural sources
There are 13 well-identified vitamins
Fat soluble• Vitamin A – Carrots, Red pepper, Papaya, Lettuce, Apricots• Vitamin D – Sunlight, Cheese, Egg yolk• Vitamin E – Almonds, Bell pepper, Turnip, Spinach• Vitamin K – Green leafy vegetables, Tomatoes, Cauliflower,
Cucumber
• Water soluble– B group vitamins – Details on next slide– Vitamin C – Oranges, Lemon, Strawberries, Broccoli,
Vitamins
Group B Vitamins
• Thiamin – Pistachio, Pecan nut• Riboflavin - Yogurt, Soybean, Mushroom• Niacin - Peanuts, Mushrooms, Green peas• Pantothenic acid – Mushroom, Corn, Sweet potato• Biotin – Walnut, Carrot, Onion• Vitamin B6 – Bell pepper, Squash, Spinach• Folate/Folic acid – Spinach, Broccoli, Cauliflower• Vitamin B12 – Yogurt, Animal products
Minerals• Minerals are inorganic substances derived basically from
plants.• 14 minerals have been shown to be critical to human health.
• Calcium – dark green leafy vegetables, orange juice and milk
• Chromium – Broccoli, Garlic• Copper – Sesame seeds, cocoa,
chocolate• Fluorine –Tea, Toothpaste• Iodine – Iodized salt, potatoes• Iron - dried beans, peanuts,
cashew nuts• Magnesium – Brown rice, spinach,
lentils
• Manganese – Cloves, Saffron, Chocolate
• Molybdenum – Beans, Peas, Almonds
• Phosphorus – Cheese, Soy-based foods
• Potassium – Baked potatoes, apricots
• Selenium - Mushrooms, mustard seeds
• Sodium – Cabbage, Spinach, Papaya
• Zinc – Mung dhal, Cocoa powder