Download - 5.01C What is a Nutrient?
5.01C Nutrients 11
5.01C What is a Nutrient?• A nutrient is a chemical substance in
food that helps maintain the body.• You need over 50 nutrients, which can
be divided into six groups.• Water• Carbohydrates• Lipids (Fats)• Proteins• Vitamins• Minerals
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• Water• Carbohydrates• Fats• Protein• Vitamins• Minerals
Sugars
Starches
Cellulose
The Six Classifications of Nutrients
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• Proteins• Carbohydrates• Fats
These Nutrients Have Calories
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Definition of a Calorie:
• The unit used to measure the energy value of food.
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Calories per gram:
• Protein 1 Gram = 4 calories• Carbohydrates 1 Gram = 4 calories• Fat 1 Gram = 9 calories
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Variables which affect nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
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Key Nutrient: Water
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• Aids digestion and cell growth and maintenance
• Facilitates chemical reactions
• Lubricates joints and cells
• Regulates body temperature
Function
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Sources
• Liquids• Food• Breakdown of energy
nutrients
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Key Nutrient: Carbohydrates
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Function
• Supplies the energy
• Provides fiber• Help the body
digest fats
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Sources• Sugars: honey, jam,
molasses, candy, table sugar
• Fiber: fruits, vegetables, whole grains
• Starch: breads, cereals, pasta
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Key Nutrient: Fats
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Function
• Supply energy• Carry fat-soluble
vitamins• Insulate the body• Protect organs• Provide essential
fatty acids
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Types of Fats• Saturated: dairy products,
meats, lard, coconut and palm oils
• Unsaturated: fish, nuts, vegetable oils
Sources
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• The fat-like substance in found in body cells. This substance clogs arteries.
Cholesterol
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Key Nutrient: Proteins
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• Builds and repairs muscles and cell tissues
• Helps the body make important substances
• Regulates body processes• Supplies energy
Functions
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Sources
Complete proteins: • dairy products, eggs,
fish, meat and poultry.
Incomplete proteins: • beans, grains and
nuts.
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Key Nutrient: Vitamins
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Fat-soluble vitamins• dissolve in fats• are stored in fatty tissues of the body
Water-soluble vitamins• dissolve in water• are not stored in the body
FunctionVitamins are divided into two main groups.
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Nutrient Functions Sources
Vitamin A Keeps skin and mucus membranes healthyPrevents night blindnessPromotes growth
Butter, dark green and yellow fruits and vegetables, egg yolk, liver, whole and fortified milk
Vitamin D Builds strong bones and teeth Egg yolk; fortified butter, margarine, and milk; the sun
Vitamin E Acts as an antioxidant to protect cell membranes
Eggs, liver, salad oils, whole grain cereals
Vitamin K Helps blood clot Cauliflower, egg yolk, organ meats
Fat-Soluble Vitamins
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Water-Soluble VitaminsNutrient Functions Sources
B-Complex Helps wounds healHelps fight infectionHelps nervous tissue function healthyPlays important role in breakdown of proteins fats and carbohydrates
Oranges, grapefruits, tangerines, cantaloupe, broccoli, citrus fruits, tomatoes and raw cabbage
Vitamin C(ascorbic acid)
Keeps nervous system healthyReleases energy from foodHelps promote healthy gums and tissues
Pork, whole grain breads and cereals
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Key Nutrient: Minerals
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MineralsNutrient Functions Sources
Calcium Builds bones and teethHelps muscles and nerves work
Milk, yogurt, cheese, salmon, dark veggies
Iron Combines with protein to make hemoglobin. Helps cells use oxygen
Liver, spinach, raisins and molasses
Potassium Helps nerves and muscles Balances body water
Potatoes, bananas, prune juice and tomato products
Sodium Helps nerves and muscle function Salt, soy sauce, processed foods and country ham
Iodine Promotes normal functioning of the thyroid gland
Iodized salt and salt water fish
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Food For Thought Avoid excesses of some vitamins and minerals.To promote good nutrition and maintain good
health:• Eat a variety of foods from the food guide
pyramid.• Drink plenty of water• Daily exercise • Seek the advice of a physician or dietician
before taking supplements