THE SIX ESSENTIAL NUTRIENTS

THE SIX ESSENTIAL NUTRIENTS Carbohydrates Protein Fats Water Vitamins Minerals

CARBOHYDRATES Body’s Main Source of Energy

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

SugarsCandies, jellies, honey, milk, frosting

StarchesFruits, vegetables, breads, pasta, beans

FiberFruits, vegetables and grains

PROTEINS Your skin, hair, nails, muscles, blood and

other body tissues contain protein

Uses of proteins 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

COMPLETE VERSUS INCOMPLETE PROTEINS Complete

Have all the essential amino acids

Sources of complete proteins come from animals include meat, fish, poultry, cheese, eggs, milk

Incomplete Do not have all the

essential amino acids

Incomplete proteins come from plant sources including beans, peas, nuts and seeds

Incomplete proteins can be mixed together to make complete proteins

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

SOURCES OF FATSButter Margarine Meats

Cheese Salad Dressing Snacks

Dessert Foods

You need some fats, but eating too much causes weight gain and health

problems.q2

Cholesterol comes from animal food sources. Too much cholesterol

can lead to heart disease

VITAMINS Substances needed for growth and

maintenance Help regulate chemical processes Help your body store and use energy Try to get the vitamins you need from

foods instead of supplements

FAT SOLUBLE AND WATER SOLUBLE

-Fat soluble vitamins are ADEK

-Vitamins are stored in the body

-Water soluble vitamins are BC

-Vitamins are not stored in body but

are flushed out through body

waste

MINERALS Nutrient needed for a healthy body Help to regulate body’s activities

Help muscles contractHelp nerves transmit signals to and from

the brainMaintain body’s water balanceStrengthens bones and teeth

Trace Minerals-minerals found in small amounts in the body

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 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