FACSFACS

6.3 Name the basic nutrients6.3 Name the basic nutrients

1.6 Define basic 1.6 Define basic nutrientnutrient (a chemical substance in (a chemical substance in food that help to maintain the body) groups, their food that help to maintain the body) groups, their

sources and functionssources and functions

Nutrients are divided into the following 6 groups:Nutrients are divided into the following 6 groups: carbohydratescarbohydrates fatsfats proteinsproteins vitaminsvitamins mineralsminerals waterwater

CARBOHYDRATESCARBOHYDRATES the body’s main source of energythe body’s main source of energy

Function:Function: the body’s main energy sourcethe body’s main energy source help digest fats efficientlyhelp digest fats efficiently provide bulk in the dietprovide bulk in the diet

3 main types: sugars (simple carbohydrates),3 main types: sugars (simple carbohydrates),

starches and fiber (complex carbohydrates)starches and fiber (complex carbohydrates)

Sources of Simple CarbohydratesSources of Simple Carbohydrates sugarsugar syrups/honey/molassessyrups/honey/molasses soft drinkssoft drinks candiescandies sweetssweets jams/jelliesjams/jellies

Sources of StarchSources of Starch breadbread cerealcereal pastapasta ricerice corncorn potatoespotatoes dry beans and peasdry beans and peas

Sources of FiberSources of Fiber

whole grains and cerealswhole grains and cereals fresh fruitsfresh fruits fresh vegetablesfresh vegetables

FATSFATSprovides a concentrated source of energy and provides a concentrated source of energy and

helps protect the body from sudden changes helps protect the body from sudden changes

in outside temperaturein outside temperature

Functions:Functions: provide energyprovide energy carry certain vitaminscarry certain vitamins make food taste goodmake food taste good helps you feel full after eatinghelps you feel full after eating

Types:Types: saturated fatty acids: meat and dairysaturated fatty acids: meat and dairy unsaturated fatty acids:unsaturated fatty acids:

– monounsaturated: canola oil, olive oil, peanut oilmonounsaturated: canola oil, olive oil, peanut oil– polyunsaturated: corn oil, safflower oil, sunflower oilpolyunsaturated: corn oil, safflower oil, sunflower oil

trans fatty acids: shortening, margarinetrans fatty acids: shortening, margarine

Sources of FatSources of FatVisible:Visible: margarinemargarine butterbutter fat/skin on meatfat/skin on meat

InvisibleInvisible eggseggs baked productsbaked products

►►saturated fats are solid at room temperaturesaturated fats are solid at room temperature

►►unsaturated fats are liquid at room temperatureunsaturated fats are liquid at room temperature

PROTEINPROTEINcomposed of carbon, hydrogen, oxygen and nitrogen, composed of carbon, hydrogen, oxygen and nitrogen,

body uses it for growth and maintenancebody uses it for growth and maintenance

Functions: Functions: growth maintenance and repair of tissuesgrowth maintenance and repair of tissues provide energyprovide energy

Made up of 20 Made up of 20 amino acidsamino acids (one of the building blocks of protein)(one of the building blocks of protein)

2 types of amino acids:2 types of amino acids: essentialessential

– 9 that the body cannot make, must get from food 9 that the body cannot make, must get from food

nonessentialnonessential– 11 that the body makes11 that the body makes

Complete ProteinComplete Protein contain all 9 essential amino acidscontain all 9 essential amino acids sources: animal foods and soybeansources: animal foods and soybean supports growth and maintenance of body tissuesupports growth and maintenance of body tissue

Types of Protein

Incomplete ProteinIncomplete Protein missing one or more essential amino acidsmissing one or more essential amino acids will not support growth and maintenance of body will not support growth and maintenance of body

tissuestissues sources: plant foodssources: plant foods

Types of Protein

Sources of ProteinSources of Protein lean meatslean meats poultrypoultry fishfish milkmilk cheesecheese eggseggs dry beans/peasdry beans/peas nutsnuts grainsgrains

VITAMINSVITAMINSnutrients that don’t provide energy or build body tissue, nutrients that don’t provide energy or build body tissue,

but help regulate these and other body processesbut help regulate these and other body processes

Types of VitaminsTypes of Vitamins

Fat Soluble Fat Soluble (A, D, E, K)(A, D, E, K) dissolve in fatdissolve in fat can build up in the body and be dangerouscan build up in the body and be dangerous

Water Soluble Water Soluble (C and Bs)(C and Bs) dissolve in waterdissolve in water body does not storebody does not store extra carried out in urineextra carried out in urine

Vitamin AVitamin AFunction: Function: used to make a chemical compound in the eyes need used to make a chemical compound in the eyes need

to adapt to darknessto adapt to darkness promotes normal growth especially in bones and teethpromotes normal growth especially in bones and teeth Sources:Sources:

– liverliver– egg yolksegg yolks– whole milkwhole milk– fortified dairy productsfortified dairy products– butterbutter– fish oilfish oil

Vitamin DVitamin DFunctions: Functions: to produce the growth of bones and teethto produce the growth of bones and teeth helps the body use calcium and phosphorushelps the body use calcium and phosphorus

Sources:Sources: eggseggs liverliver fatty fishfatty fish added to milk, cereal, butteradded to milk, cereal, butter

and margarine and margarine

““The Sunshine Vitamin”The Sunshine Vitamin”

The body can make vitamin D with exposure to The body can make vitamin D with exposure to the sun.the sun.

Sunlight converts a substance in the skin Sunlight converts a substance in the skin Sun exposure is linked to 30% of all cancers.Sun exposure is linked to 30% of all cancers. Limit exposure and protect the skin.Limit exposure and protect the skin.

Vitamin EVitamin E

Function:Function: dietary antioxidant that significantly reduces the dietary antioxidant that significantly reduces the

harmful effects of oxygen on normal body harmful effects of oxygen on normal body functionsfunctions

Sources:Sources: fats and oilsfats and oils liverliver eggseggs whole milkwhole milk dairy foodsdairy foods leafy green vegetablesleafy green vegetables whole grain breads and cerealswhole grain breads and cereals

Vitamin KVitamin K

Function:Function: the “blood clotting” vitaminthe “blood clotting” vitamin

Sources:Sources: leafy green vegetablesleafy green vegetables cauliflowercauliflower liverliver egg yolksegg yolks

Vitamin CVitamin CFunction:Function: formation and maintenance of collagen, a protein that formation and maintenance of collagen, a protein that

is part of connective tissueis part of connective tissue helps wounds heal and broken bones mendhelps wounds heal and broken bones mend

Sources:Sources: broccolibroccoli cabbagecabbage cantaloupecantaloupe citrus fruitscitrus fruits green peppersgreen peppers leafy green vegetablesleafy green vegetables strawberriesstrawberries

Thiamin (B1)Thiamin (B1)Function:Function: helps the body release energy from foodhelps the body release energy from food promotes normal promotes normal appetiteappetite (a desire to eat) (a desire to eat) and digestionand digestion keeps the nervous system healthy and prevent irritabilitykeeps the nervous system healthy and prevent irritability

Sources:Sources: nearly all foods except fats, oils and refined sugars contain nearly all foods except fats, oils and refined sugars contain

some thiamin.some thiamin. no single food is high in thiaminno single food is high in thiamin wheat germwheat germ pork productspork products legumeslegumes whole grainswhole grains enriched cerealsenriched cereals

Riboflavin (B2)Riboflavin (B2)Function:Function: helps cells use oxygen helps cells use oxygen help keep skin, tongue and lips normalhelp keep skin, tongue and lips normal

Source:Source: organ meats: heart and liverorgan meats: heart and liver milk and milk productsmilk and milk products eggseggs oystersoysters leafy green vegetablesleafy green vegetables whole grain and enriched cereal productswhole grain and enriched cereal products

Niacin (B3)Niacin (B3)Function:Function: keeps the nervous system, mouth, skin, keeps the nervous system, mouth, skin,

tongue, and digestive tract healthytongue, and digestive tract healthySources:Sources: muscle meatsmuscle meats poultrypoultry peanuts/peanut butterpeanuts/peanut butter

Pantothenic Acid (B5)Pantothenic Acid (B5)Function:Function: promotes growth and helps the body make cholesterolpromotes growth and helps the body make cholesterolSources:Sources: organ meats: heart and liverorgan meats: heart and liver yeastyeast egg yolksegg yolks brandbrand wheat germwheat germ dry beansdry beans milkmilk

B6 (Pyridoxine)B6 (Pyridoxine)Function: Function: helps nerve tissue function normallyhelps nerve tissue function normally plays a role in the regeneration of red blood plays a role in the regeneration of red blood

cellscellsSources:Sources: muscle meatsmuscle meats liverliver vegetablesvegetables whole grain cerealswhole grain cereals

Biotin (B7)Biotin (B7)Function:Function: needed for the breakdown of fats, carbohydrates needed for the breakdown of fats, carbohydrates

and proteinsand proteins

Sources:Sources: kidney and liverkidney and liver chickenchicken eggseggs milkmilk

B12 (Cobalamin) B12 (Cobalamin) Function:Function: helps in functioning of cells in the bone marrow, helps in functioning of cells in the bone marrow,

nervous system and intestinenervous system and intestineSources:Sources: animal protein foods: animal protein foods: meat, fish, milk, eggs, cheese meat, fish, milk, eggs, cheese fortified cereals and breakfast foodsfortified cereals and breakfast foods

Plant foods do not contain B12, strict Plant foods do not contain B12, strict vegetarians should take a supplement.vegetarians should take a supplement.

MINERALSMINERALSregulate body processes, or become part regulate body processes, or become part

of the body tissueof the body tissue

MacromineralsMacrominerals

Needed in the diet in amounts of 100 or Needed in the diet in amounts of 100 or more milligrams more milligrams eacheach day day– calciumcalcium– phosphorusphosphorus– magnesiummagnesium– sodiumsodium– chlorinechlorine– potassiumpotassium

CalciumCalciumFunction:Function: combines with phosphorus to build and combines with phosphorus to build and

strengthen bones and teethstrengthen bones and teethSources:Sources: milk and milk productsmilk and milk products

Consume foods high in calcium to prevent osteoporosis (a condition caused by a calcium deficiency which results in porous brittle bones and a

loss in bone density) as you age.

PhosphorusPhosphorusFunction:Function: works with calcium to strengthen bones and teethworks with calcium to strengthen bones and teethSources:Sources: milk and milk productsmilk and milk products meatmeat poultrypoultry fishfish eggseggs

MagnesiumMagnesiumFunction:Function: helps cells use proteins, fats, and carbs to helps cells use proteins, fats, and carbs to

produce energyproduce energy regulate the body’s temperatureregulate the body’s temperatureSources:Sources: whole grainswhole grains nutsnuts beansbeans meat meat dark green leafy vegetablesdark green leafy vegetables

Sodium, Chlorine and PotassiumSodium, Chlorine and PotassiumFunction:Function: maintain the acid-alkali balance in the bodymaintain the acid-alkali balance in the body

Sources:Sources: bananas (potassium)bananas (potassium)

table salt (sodium and chlorine)table salt (sodium and chlorine)– the the RDARDA for sodium is a maximum of 2,400 mg per day for sodium is a maximum of 2,400 mg per day – this equates to 1 teaspoon of table salt per daythis equates to 1 teaspoon of table salt per day

= 2,400mg

Microminerals Microminerals also called also called trace elements trace elements (elements or needed in (elements or needed in

very small amounts)very small amounts)

these minerals have not been shown to these minerals have not been shown to pose a great concern in the diets of most pose a great concern in the diets of most people in the USpeople in the US– fluorinefluorine– ironiron– zinczinc– iodineiodine

Fluorine/FluorideFluorine/FluorideFunction:Function: the development and protection of teeththe development and protection of teeth

Sources:Sources: drinking water drinking water

– where availablewhere available

toothpastetoothpaste

Captain Fluoride

IronIronFunction:Function: combines with protein to form hemoglobincombines with protein to form hemoglobin, , which is which is

the protein pigment in red blood cells that the protein pigment in red blood cells that

takes oxygen from the lungs and carriestakes oxygen from the lungs and carries

it to cells throughout the bodyit to cells throughout the body

Sources:Sources: liverliver spinachspinach salmonsalmon

Deficiencies:Deficiencies: anemiaanemia

– common in women and childrencommon in women and children

ZincZincFunction:Function: helps wounds heal and aids the functioning of the immune helps wounds heal and aids the functioning of the immune

systemsystemSources:Sources: meatmeat poultrypoultry seafoodseafood whole grainswhole grains

IodineIodineFunction:Function: the essential part of the thyroxine, the essential part of the thyroxine, a hormone produced by the thyroid a hormone produced by the thyroid gland that regulates gland that regulates metabolismmetabolism (the process(the process

by which living cells use nutrients in many chemical reactions that provide by which living cells use nutrients in many chemical reactions that provide energy for vital processes and activities)energy for vital processes and activities)

Sources:Sources: iodized saltiodized salt seafoodseafood seaweed seaweed

– nori is dried seaweed used to wrap sushinori is dried seaweed used to wrap sushi

WATERWATERregulates all the body processes and is essential to liferegulates all the body processes and is essential to life

People can live more than a month without People can live more than a month without food, but only a few days without water.food, but only a few days without water.

Between 50 and 75 percent of your body Between 50 and 75 percent of your body weight is water.weight is water.

It is found both inside and outside all your It is found both inside and outside all your cells.cells.

Function:Function: aids in digestion and cell growth and aids in digestion and cell growth and

maintenancemaintenance lubricates jointslubricates joints regulates body temperatureregulates body temperature

Sources:Sources: about 54% comes from the liquid you drink such about 54% comes from the liquid you drink such

as coffee, tea, juice, soda, etc.as coffee, tea, juice, soda, etc. about 37% from water intakeabout 37% from water intake the rest from various foods containing water the rest from various foods containing water

such as lettuce and when the body releases such as lettuce and when the body releases energy for carbs, fats and proteinsenergy for carbs, fats and proteins

Water RequirementsWater Requirements Some nutrition experts suggest and easy way Some nutrition experts suggest and easy way

to figure your daily water needs:to figure your daily water needs:

body weight divided by two=oz of daily fluid intakebody weight divided by two=oz of daily fluid intake

Ex. 160 lb person should drink 80 oz of fluid/dailyEx. 160 lb person should drink 80 oz of fluid/daily

More water is need by those suffering from fever, More water is need by those suffering from fever, diarrhea, high-protein diets and diarrhea, high-protein diets and

living in hot climates.living in hot climates.