Essential nutrients

Essential nutrients and some risk factors based on poor nutrition. This is an updated version from a previously uploaded presentation.
So maybe delete the old one..consider this a work in progress :)

1. What nutrients do we need?
What is their purpose?
What foods can we find them in?
10HHD_Susie Rogers

2. The process of nourishing the body, supplying
what is necessary to sustain life.
Nutrients are chemical compounds needed for
growth, repair, energy, and regulation of body
functions.

3. 6 Essential Nutrients 6 Essential Nutrients
Carbohydrates
◦Sugars /starches- provides energy for the body to use
◦Fibre-aids digestion
Protein
◦Builds and repairs muscle tissues
Fats and oils
◦Stores energy in the body
Vitamins
◦Promote normal growth, provide proper metabolism,
◦Protect against certain diseases
Minerals-
◦Support function of heart, metabolism, bones/ teeth formation
&
Water –
◦Regulates body functions: e.g. nutrient absorption, body temp.,

4. Carbohydrates
Proteins
Fats
Minerals
Vitamins
 Water
Macronutrients
Micronutrients

5. Macronutrients are nutrients that provide energy
(calories) for the body and are required in large
amounts with suggested % daily intake-:
Macronutrients include-:
Carbohydrates : 45-60%
Proteins : 20-35%
Fats : 15-25%

6. Micronutrients are essential for the proper functioning
of every system in the body and are required in
smaller amounts than macronutrients.
Micronutrients include-:
Vitamins
Minerals
&
Water

7. What were they again???

8. Macronutrient required in large amounts-:
Known as sugars, starches (glucose, fructose, sucrose).
Role of Carbohydrates-:
◦Provides body with energy, by converting glycogen (from
muscles /liver ) to energy.
◦Major role in construction of organs & nerve cells.
Travels in the blood.
Stored as glycogen in muscles, (liver and fat cells).

9. 1.Compound (Starch and fibre)
Provide energy, vitamins and minerals
Pasta, bread, cereals, bread, rice, bananas,
vegetables (green vegetables, potato cauliflower,
kidney beans).
2. Simple
Provide energy but no fibre, vitamins or
minerals
Fruits, honey, milk, and refined sugar products:
◦Cake, biscuits, chocolate, sugar drinks

10. Fibre is found in complex carbohydrate foods-:
◦Whole grain bread, cereals, vegetables, legumes, fruit
Role of fibre-:
◦Helps bowel regularity
◦Reduces the risk of colon cancer
◦Lowers blood cholesterol

13. Protein is a macronutrient required in large
amounts
Role of Protein
Builds and repairs body tissues
Energy source if not enough carbohydrate supply
Needed to make haemoglobin in the blood.
Protects the body against infection.
Protein is found in foods
Dairy: milk, cheese, yoghurt, eggs
Meat: poultry, fish, red meat
Nuts, peanut butter
Baked beans

15. Unsaturated fats (good)-mainly from plants, liquid
1. Polyunsaturated:
(Omega 3 & 6)- fish, walnuts
2. Monounsaturated:
Olive/peanut oil, avocado, nuts

Role
Build cell membranes,
Aid blood clotting, muscle contraction,
Improving cholesterol
Fats are the most concentrated form of energy

16. Saturated fats (bad)-mainly from animals/ solid
1. Saturated:
◦beef, butter, cream, coconut/ vegetable oil
2. Trans Fats: (‘Fast Food’):
◦processed food, butter, baked food
Leads to artery blockages

17. Which of these are unsaturated (good) fats and
which are saturated (bad) fats?

18. An artificial fat which is added to processed food
to give them texture.
Clogs arteries if eaten to excess.

19. Diet related diseases-:
◦Cardiovascular disease
◦Obesity
◦Cancer
◦Diabetes

20. What are they again?????
Micronutrients (vitamins & minerals) are required in smaller
amounts than the macronutrients but are still of vital
importance. They are the building blocks for muscles, tissues
& bones.
Vitamins and minerals cannot be produced by the body
and must be regularly consumed in the diet.

21. Vitamins are organic
substances (made by plants
or animals).

They are required by the
body in small amounts to
regulate metabolism and to
maintain normal growth &
functioning.

22. Micronutrients required in smaller amounts
Fat soluble: (ADEK)
 Vitamin A, Vitamin D, Vitamin E and Vitamin K.
 Excess vitamins are stored in the liver/ fatty tissue and
eliminated more slowly than water soluble vitamins.
 Not sensitive to cooking, but light sensitive.
Need to be taken with fat for full absorption.
Water soluble: ( B group, C)
Not stored in the body and need daily replacement.
Easily destroyed in bright light, overcooking, over washed.
Need to be taken with water as water soluble.

23. Role
Vitamin B group ( 8 ‘B’ vitamins) help body obtain energy
from food (important for metabolism)
These 8 vitamins help normal appetite, good vision,
healthy skin, and the nervous system.
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Pyridoxine (B6)
Folate (folic acid
Cobalamin (B12)
Biotin
Pantothenic acid
Many Foods-:
- Cereals
-Beef, chicken
-Tomato products

24. Role
Vitamin C assist body in growth and healing of body tissues,
including skin, gums. It also improves immune system- iron
absorption.
Colourful fruit
Strawberries, cherries
Melons, guava
Citrus fruits
Broccoli, peas
Tomatoes
Sweet potatoes

25. Role
K
K
K
K K

Roles:
Foods-:
-Animal products: eggs, meat, cheese
-Green leafy vegetables -kale
-Carrots, sweet potato, squash

26. Role
Helps bone health through promoting absorption of
calcium and phosphorous.
◦essential for development of teeth and bones
◦important to nerve cells, including the brain.
Helps immunity and Cardiovascular health.
Mainly comes from UV rays from direct sunlight
Foods:
 Fish ( salmon)
 Dairy: Eggs, milk, cheese

27. Role
Is an Antioxidant: protect cells from damage
Boosts immunes system to fight viruses and bacteria
Helps to prevent blood clotting
Food:
Tomato products
Vegetable oils
Nuts- almonds, peanuts, sunflower seeds
Green vegetables-spinach, broccoli
Avocado
.

28. Role
Used by the liver in creating protein to aid blood clotting Supports
cell growth
Food:
Leafy green vegetables-spinach, broccoli
Onions
Chilli powder

29. Are the ‘mortar and bricks of our body’
The building blocks of skeleton, cells, tissues, components of enzymes,
vitamins and hormones.
Micronutrients required in smaller amounts
Minerals are inorganic (come from the earth)
14 minerals have been shown to be critical to health.
Calcium:
Builds and maintain healthy bones and teeth, regulate muscle contractions
Milk/ cheese/ yoghurt/avocado, almonds
Magnezium:
Stimulates function of nerves and muscles
Nuts, seeds, legumes, green vegies
Zinc:
Important for body’s immune system
Chicken, fish, sunflower /pumpkin seeds

30. Water is essential to human life
Micronutrient required in smaller regular amounts
Role
Stimulates the kidneys to eliminate toxins
Transports nutrients and body substances
Helps maintain body temperature
Aids digestion, absorption.
Works to keep muscle and skin toned

31. Lack of education
Low income ( available $’s)
Poor food choices
Culture and religion
Food likes and dislikes
Access to food products
Learned behaviour and habits
Influence of family and peers
Family situations

32. To maintain your weight
Energy intake = energy output
Does a bricklayer need to eat more than a teacher?
Do Eskimos need to eat more high energy foods than us?

33. Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater
Relates to an individual’s health risk
BMI does not distinguish between weight, muscle, fat
or water.
BMI= weight (kg) e.g. 60 kg = 21
height (m2) 1.7 x1.7

34. Body Mass Index (BMI) does NOT take into
account-:
◦Age ( e.g. old age)
◦Gender
◦Physical disabilities
◦Pregnancy
◦Muscle builders
◦High performance athletes

35. Height
to weight ratio

36. Cardiovascular disease
Obesity
Type 2 diabetes
Cancer
Osteoporosis

37. Poor nutrition is a Poor nutrition is a
risk factor leading to risk factor leading to
these illnesses and these illnesses and
diseasesdiseases

38. Heart Disease:
Blocked coronary arteries ( supply blood to the heart )
leading to chest pain and/ or heart attack
Stroke:
Blocked blood vessels in the brain causing temporary,
permanent damage or death.
Hypertension:
Persistently elevated high blood pressure

39. Cancer of the rectum or colon.
Caused by
High fat intake- high saturated fats
Obesity
Low fibre intake

40. Abnormal fat levels
Having a BMI of higher than 30
Having a waist measurement:
Women - Over 86cms
Men – Over 102cms

41. Besides illness…Besides illness…
How else can poor How else can poor
nutrition (over eating)nutrition (over eating)
affect someone affect someone

42. Lack of $’s to manage illness:
◦Doctor visits, medications, hospital visits, surgery
Pain and suffering (physical health issues)
Limited social interaction (social health issues)
Anxiety, stress (mental health issues)
Lowered quality of life, loss of life goals
Others impacts?????

43. Complete question sheet on ‘Essential Nutrients’.
Show and share your knowledge with a partner.