Nutrients

6 Essentialpg.7 (1st 3 of the Essential)

1. What 3 nutrients provide energy?1. Carbohydrates: Simple & Complex2. Proteins: made up of 20 amino acids; build muscle and

repair body tissues. 3. Fats: unsaturated & saturated. Maintain body

temperature and protect nerves.

Cont…4. Vitamins: Water soluble (B1, B2, B3,B12,

and vitamin C & Fat soluble (A,D,E,K). 5. Minerals: Calcium, sodium, magnesium,

potassium, phosphorus, and sulfur. 6. Water: You must have f or Homeostasis

in the body. It also contains electrolytes that regulate functions in your body.

Classification of Nutrients4 calories/gm 1. Carbohydrates 50-60% Simple & Complex

9 calories/gm 2. Fats less than 30% Saturated & Unsaturated

4 calories/gm 3. Protein 10-15 Complete & Incomplete

No Calories 4. Water eight – 8oz. glasses

Non-fuel 5. Minerals

Substances 6. Vitamins Water & Fat Soluble (ADEK)

Provides energy for muscle activity and body heat

Build, repair, and maintain body tissue

Control and Regulate Body Functions

Key TermsProtein*Complete Animal sources,

meats, fish, and so forth. Contains all 9 essential amino acids.

Marsmus, Kwashiokor are some deficiency diseases that could occur. The body eats away at the muscle tissues.

Protein*Incomplete Plant sources like

grains and legumes. These can be combined to provide the 9 essential amino acids. (ex: black beans, and rice)

Carbohydrates Simple

Also known as sugars. They occur naturally in fruits, vegetables, and milk. They are added to manufactured foods, such as cookies, candies, etc.

Glucose is how the body coverts it and then eventually stored as fat.

Diabetes too much…

Complex Are made up of long

chains of sugars. Starches are a main source found in potatoes, and grains.

Fiber: is needed from these starch foods. Passes through your body sweeping out bacteria. (oats, bran, beans, & seeds)

FatsSaturated Are solid at room

temperature. Mostly are from animal sources.

Cholesterol: waxy substance found in your body and in other animal sources.

Trans Fats: manufactures add hydrogen to fat molecules in vegetable oils . Found in margarine, chips, and commercially baked products.

Heart Disease

Unsaturated Fats Monosaturated: has

one molecule.. Vegetables, like avocados, etc.

Polyunsaturated: Has two molecules. safflower, corn and soybeans

Fat Soluble A: Foods

liver;eggs;cheese, yellow, orange, and dark vegetables & fruit.

D: Foods Milk, eggs, liver, & exposure to sunlight.

E: Foods Oils, wheat germ, whole grains, green leafy vegetables.

K: Foods Green leafy vegetables, potatoes, & liver.

Functions Maintains healthy skin,

bones, teeth, aids in vision.

Maintains bones & teeth and helps in use of phosphorus.

Aids in maintenance of red blood cells, vitamin A and fats.

Aids in blood clotting

Vitamins

Water SolubleVitamin & Sources B1: Whole grain foods, legumes. B2:(Riboflavin) milk;eggs; meat;

whole grains. B3:(Niacin) Chicken, fish, green

leafy vegetables. B6: (Pyridoxine) fish;

poultry;cheese B12: meat; fish; milk & cheese. Pantothenic acid: grains Folate: Green leafy vegetables,

legumes. Biotin: Peas, bananas, melons C:(ascorbic acid) Citrus fruits,

tomatoes, potatoes, green vegetables.

Main Functions Aids Nervous system Aids in metabolism of

Carbs, proteins, and fats. Aids in metabolism. Same Nervous system & red

blood cells. Metabolism Bone, teeth, and skin.

Aids in resistance to infection .

MineralsMineral & Source Calcium: milk & milk

products. Phosphorus: legumes &

milk products. Magnesium: Leafy green

veggies; whole-grain foods. Sodium: Salt, soy sauce. Chlorine: Salt, soy sauce. Potassium: Veggies, fruit,

meats. Sulfur: Milk, legumes, nuts.

Main Functions Maintains bone & teeth&

blood clotting. Same above. Muscle contraction, bones

& protien. Water balance Same Water balance & aids in

nervous system/heart. Forms part in amino acids

& B vitamins.

Iodine: Seafood; salt Selenium: Seafood's;

organ meats. Iron: red Meats;

legumes, green veggies, dried fruit.

Zinc: Meats; poultry; milk

Fluorine: Fish; fluoridated water.

Assists Thyroid Hormone

Breaks down harmful substances

Part of red blood cells.

Body processes. Helps form strong

teeth & bones.

Dietary Guidelines Aim for Fitness

1. Aim for a healthy weight. 2. Be physically active each day.

Build a Healthy Base. 1.Let the Pyramid guide your food choices. 2. Choose a variety of grains daily, especially whole

grains. 3.Choose a variety of fruits and vegetables daily. 4. Keep food safe to eat.

Choose Sensibly 1. Choose a diet that is low in saturated fat and

cholesterol and moderate in total fat. 2. Choose beverages and foods to moderate your intake of sugars. 3. Choose and prepare foods with less salt. 4. If you drink alcoholic beverages, do so in moderation.