Nutrient Notes

Proteins

• Proteins: nutrients that are needed to build, repair, and maintain body cells and tissues.

• -complete: meat, poultry, fish, eggs, milk, cheese, etc.

• -incomplete: (missing one or more essential amino acid) dry beans, nuts and grains.

Carbohydrates

• Carbohydrates: starches and sugars that give the body most of its energy.

• -starches: found in grains, oats, rice and wheat. You can also find starches in potatoes, corn, dry beans, and nuts.

• -sugars: found in fruits and milk.

• -fiber: plant material that your body cannot digest.

Fats

• Fats: fats are an important source of energy. Fats contain twice as many calories as carbohydrates.

• -saturated : are found in animal sources like meat, egg yolks, cheese and butter. (contain cholesterol)

• -unsaturated : come from plants like vegetables (vegetable oil) and olive oil.

Vitamins

• Vitamins: substances needed in small quantities to help regulate body functions.

They also help your body use other nutrients, store and use energy and fight infection.

Types of Vitamins

• Vitamin A – helps your eyes adjust to the dark. (dark green leafy vegetables, deep yellow veggies and dairy)

• B-complex – give you energy and help your body use calories. (dairy, meat, beans and grains)

• Vitamin C – helps keep you from getting sick and heals wounds. (oranges, melons, berries, spinach and broccoli)

• Vitamin D – helps your body use minerals like calcium. Essential for bone and tooth development. (sunlight, eggs, fortified milk, beef and butter.)

• Vitamin E – keeps red blood cells healthy. (vegetable oils, yellow veggies, grains, nuts and green leafy veggies)

Minerals

• Minerals- are elements needed in small amounts for sturdy bones and teeth, healthy blood and regular elimination.– Calcium – helps you build strong bones and

teeth and ensures normal growth. (dairy products and green leafy veggies)

– Iron – Is an essential element for healthy blood. Females need 2x as much iron as males. (meat, beans, dried fruit, and dark green leafy veggies)

Water

• Helps regulate body functions.

• It carries nutrients to cells.

• Aids in digestion and removes waste.

• Helps control body temperature.

• 2/3 of your body is made of water.

• You need to consume 6-8 (8oz) glasses of water per day to replenish what is lost through sweat, urine and breathing.

Calories (Not a nutrient!)

• A unit used to measure the energy used by the body and the energy that food supplies to the body.