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The Six Essential Nutrients Notes Packet
The six essential nutrients are….
1.Carbohydrates
2. Protein
3.Fats
4.Water
5. Vitamins
6.Minerals
1. Carbohydrates
Types=sugars, starches and fiber
Sugars-
used as a quick energy source (aka simple carbohydrates)
Starches
-take longer for your body to use (aka complex carbohydrates)
Fiber
aids in digestion
Sources of Carbohydrates
Sugars (Draw an example to the right)
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Candies, jellies, honey, milk, frosting
Starches (Draw an example to the right)
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Fruits, vegetables, breads, pasta, beans
Fiber (Draw an example to the right)
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Fruits, vegetables and grains
2. Proteins
Your skin, hair, nails, muscles, blood and other body tissues contain protein
-Protein is needed for growth
and repair of tissues
-Protein is needed to control body processes such as blood circulation, breathing and digestion
Protein acts as a source of energy
What are proteins made of?
Amino Acids
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Complete Proteins
Have all the _essential amino acids_
Sources come from animal sources(list 4)
- Beef
- Chicken
- Pork
-Soy Beans
-Eggs
-Milk
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Incomplete Proteins
Lack at least one of the essential amino acids.
Sources com from plant sources (list 4)
-Beans
-Dried Peas
-Rice
-Nuts
-Seeds
-Incomplete Proteins can be mixed together to
make complete proteins
3. Fats
-Concentrated source of energy from animals or plants
-Needed to keep body functioning properly
-Carry fat soluble vitamins
-Insulate and protect vital organs, and keeps you warm
List six sources of fats
-Butter
-Margarine
-Meats
-Cheese
-Nuts
-Avocados
4. Vitamins
-Substances needed for growth and maintenance
-Help regulate chemical processes
-Help your body store and use energy
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-Try to get the vitamins you need from foods instead of supplements
Fat Soluble Vitamins
Water Soluble
Vitamins
ADEK
BC
Stored in the Body
Flushed Out through
waste
5. Minerals
-Nutrient needed for a healthy body
-Help to regulate body’s activities
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Help muscles contract
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Help nerves transmit signals to and from the brain
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Maintain body’s water balance
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Strengthens bones and teeth
-_Trace_-minerals found in small amounts in the body
6. Water
-Single most important substance you take into your body
-You can only survive a few days without water
-About 2/3 of your body is made up of water
-Functions of Water
- carries nutrients into cells
-carries wastes out of your body
-aids in digestion
-regulates internal body temperature
-You need about 8 glasses of water each day
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Table of Vitamins and Minerals
Name of Vitamin or Mineral
Vitamin A
Function
Keeps your skin in good condition. It
is fat soluble, so it is stored by your
body.
The B Vitamins
Helps your body release energy from
food and promote growth, appetite,
and digestion. They also help keep
your nervous system healthy and
prevent irritability. They are water
soluble.
Helps broken bones and wounds
heal. Helps you resist infections and
maintain healthy gums, skin and
teeth.
Helps your body use minerals that
are needed to build bones and teeth.
Vitamin C
Vitamin D
Vitamin E
Keeps oxygen from destroying other
nutrients, especially vitamin A.
Vitamin K
Helps blood clot.
Calcium and Phosphorus
Needed for strong bones and teeth.
Sources of Vitamin or Mineral
Found in deep yellow and dark green
vegetables and fruits. Carrots,
broccoli, spinach, cantaloupe,
peaches and apricots are good
sources.
Found in whole grains, breads, and
cereals.
Found in Citrus Fruits, such as
oranges and grapefruit. Also found in
strawberries, peppers, and tomatoes.
Water soluble.
Sometimes called the “sunshine
vitamin” your body creates it when
exposed to sunlight. It can also be
found in fortified milk, because it
helps your body absorb calcium.
Found in vegetable oils, eggs, whole
grain breads, and leafy green
vegetables.
Found in green leafy vegetables,
cauliflower, liver, and egg yolks.
Found in milk and milk products.
Sodium, Chlorine and Potassium
Helps your body keep the right
amount of fluid around and inside
the cells. Helps nerves and muscles
function as they should.
Americans sometimes consume too
much of one of these minerals. Found
in many processed foods. One of
these minerals can be found in high
amounts in bananas.
Iron
Important for health red blood cells.
Found in liver, meats, fish, dried peas
and beans.
Iodine
Helps the thyroid gland produce a
hormone that affects growth and
weight.
Found in table salt and saltwater fish.
Fluorine
Needed for the proper development
of teeth and bones
Not usually in food. Added to
drinking water and toothpaste.
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Know how to read the label-Where do you find calories, Serving Size, Serving per container,
Fat, Protein, etc.
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The 5/20 Rule=5% Daily Value (DV) or less is low – for nutrients you want to get less
of, choose foods with a low % DV. Nutrients to get less of are saturated fat, trans fat,
cholesterol, and sodium.
20% Daily Value (DV) or more is high – for nutrients you want to get more of, choose
foods with a high % DV. Nutrients to get more of are fiber, vitamins A & C, calcium and
iron.
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Yeast Dough-Terms to Know
Yeast- any of various small, single celled fungi of the genus Saccharomyces (beer
sugar) used in leaven in baking breads.
Dough Hook- special attachment to a mixer that makes kneading much quicker.
Kneading- to work into a uniform mixture by pressing, folding, and stretching.
Development-lining up the gluten strands in dough by kneading.
Gluten- a protein consisting of a mixture of glutelin and gliadin, present in cereal
grains, esp wheat.
Bloom- to mix active dry yeast with warm water and sugar to wake it up.
Rise-Letting the dough rest to give the yeast time to create gas.
Cake-compressed cakes of brewer’s yeast-must be kept cold expires very quickly.
Active Dry-dried granules of brewer’s yeast must be bloomed before use
Rapid Rise-yeast especially bred to quickly metabolize sugars to produce gas
Instant-Active dry yeast that has been cut small and mixed with Vitamin C-does
not need to be bloomed
Food Processing
Common types of food processing=Canning, Freezing, Freeze
Drying, Vacuum Packing, and Vacuum Cooking