6 Classes of Nutrients6 Classes of Nutrients6 Classes of Nutrients6 Classes of Nutrients

6 Nutrients• Carbohydrates• Proteins• Fats (Lipids)• Vitamins• Minerals• Water

These 6 nutrients you body NEEDS to function properly!!!

Carbohydrates• What are they?

– Starches & sugars found in foods

• What is their function?– Body’s preferred source of energy

• What if I don’t get enough?– Decreased energy

• If I get too much?– Can be stored as fat

Types of Carbohydrates

• SIMPLE– Sugars– Provide quick

energy– Sweet to the

taste: honey, fruit, candy, etc.

• COMPLEX– Starches/fibers– Provide long-

lasting energy– Ex) potatoes,

pasta, bread, etc.

Carbohydrates in your diet …

• Carbohydrates should account for 45-65% of your daily diet.

• 1 gram of carbohydrates = 4 calories of energy.

Proteins• What are they?

– Nutrients which build & maintain body tissues

• What is their function?– Build & maintain: muscle, skin, hair, nails, etc.

• What if I don’t get enough?– Decrease in muscle & tissue maintenance

• If I get too much?- Stored as fat

Types of Protein• Complete

– Contain all essential amino acids

– Come from animal/soy products

– Complete proteins are what your body wants!

• Incomplete– Lack some amino

acids– Can combine to

make complete proteins

Amino Acids are the building blocks of proteins!

Proteins in your diet …

• Proteins should account for 10-35% of your daily diet.

• 1 gram of protein = 4 calories of energy.

Fats (Lipids)• What are the main functions of fats?

– Provides energy– Cushions organs– Carries vitamins (A,D,E,K)- Insulator- Provides taste

• What happens if I get too much fat?- Weight gain- Increased risk of heart disease

Cholesterol• A lipid (fat) found in all animal

tissues• Cholesterol makes vitamin D, cell

membranes, and hormones• Types of cholesterol:

– LDL = “bad” cholesterol– HDL = “good” cholesterol

Types of Fats• Saturated

– Fats coming from animal products

– Solid at room temperature

– Increase risk of heart disease

• Unsaturated– Fats coming from

plant products– Liquid at room

temperature (oils)– Better for your

heart than saturated fats

Trans Fat = unsaturated fatty acids produced when vegetable oil is processed in to margarine and shortening … increase risk of heart disease. **Often in restaurant foods!

Fats in your diet …

• Fats should account for 25-35% of your daily diet.

• 1 gram of fat = 9 calories of energy.

Vitamins• What are they?

– Compounds needed in small amounts to regulate body processes and allow growth

• What is their function?– Help with digestion, absorption, & metabolism

• Each vitamin is needed and provides a specific function

Types of Vitamins• Water Soluble

– Dissolve in water– Needed for

energy release– Too many water

soluble vitamins are excreted in urine

• Fat Soluble– Dissolve in fat– Remain in the body

for long periods of time

– 4 fat-soluble vitamins: A,D,E,K

– Too many can lead to a toxic build up – stored in fatty tissues, liver, & kidneys

Vitamins do NOT provide energy!!!

Minerals• What are they?

– Inorganic compounds (things that come from the earth) that are needed in small amounts

• What is their function?– Regulate body processes

• Ex) bone formation

• Each mineral is needed!• Minerals do NOT provide energy!!!

Water• What are the main functions of water?

– Transports nutrients– Carries away wastes– Moistens eyes, mouth, nose; hydrates skin– Forms main component of body fluids– Acts as an insulator– Protects against heat exhaustion– Lubricates joints– Helps with digestion

Dehydration• Individuals should drink 8+ glasses of

water/day to prevent dehydration• Signs of dehydration:

– Thirst, dry mouth, flushed skin, fatigue, headache, impaired physical performance, increased body temp, dizziness, weakness, muscle spasms, delirium, poor blood circulation, failing kidney function, and possibly death

Water• 60% of your body is water!!!• Your daily water intake must

balance your body’s use• Caffeine actually dehydrates you –

it increases the amount of water excreted in urine

• Water does NOT provide energy!