Basic Nutrition L14pt2

Importance of Food

• Food unites cultures and is central to traditions and holidays.
• Eating is enjoyable and essential for survival.

Nutrients Overview

• Nutrients are chemicals from food that promote growth, maintenance, and repair.
• Major nutrients:
  • Carbohydrates
  • Lipids (fats)
  • Proteins
• Minor nutrients:
  • Vitamins
  • Minerals
  • Water

Carbohydrates

• Broken down into glucose for energy (ATP).
• Sources: starches (grains, vegetables) and sugars (fruits, honey).
• Fiber content aids digestion and keeps you full.
• Daily fiber intake: 20-25g (women), 30-35g (men).

Proteins

• Used for body building and maintenance (keratin, collagen).
• Components of enzymes and hormones.
• Complete proteins (animal sources) vs. incomplete proteins (most plant sources).
• Combining different plant proteins can provide all essential amino acids (e.g., red beans and rice).

Lipids

• Types of fat: saturated (unhealthy) and unsaturated (healthier).
• Saturated fats found in meat, butter; limit intake to 10% of total diet.
• Unsaturated fats found in nuts, olive oil.
• Cholesterol: stabilizes cell membranes and is a hormone precursor; limit intake to prevent cardiovascular disease.

Minor Nutrients

• Vitamins: essential for bodily functions; sources from food.
  • Example Functions:
  • Vitamin D (bones)
  • Vitamin A (vision)
  • Vitamin C (healing)
• Minerals: needed for various body functions (bone health, nerve transmission).
  • Major minerals: calcium, phosphorus, potassium, etc.
  • Trace minerals: iodine, fluorine.