Nutrients

Substances that Provide Energy Helps with body processes Helps with growth & repair of cells

Six Categories: Fats Proteins Carbohydrates Minerals Vitamins Water

Carbohydrates

Main source of energy1g carbs = 4 caloriesSimple Carbohyrates:

sugars that provide quick energy

Complex carbohydrates: starches & fibers

Fiber Part of grains & plant foods

that cannot be digested Helps move food through

digestive system Reduces cholesterol & risk

of heart disease

Protein

Nutrient needed: For Growth To build, repair, and

maintain body tissues To regulate body

processes To supply energy

1 g protein = 4 caloriesAmino acids: building

blocks that make up proteins

9 of the amino acids are considered essential (body cannot produce)

11 are considered nonessential (body can produce

Complete protein = contains all essential amino acids

Incomplete protein = is low in 1 or more essential amino acids

FatsSaturated

Found mainly in animal Solid @ room temp. Causes liver to produce

cholesterol Trans Fat: snack foods &

margarine Unsaturated: liquid @ room

temp. Monounsaturated: olive &

canola oils Polyunsaturated: sunflower,

corn, canola oils, seafood

Nutrient that source of stored energyHelps body store & use

vitaminsMaintain body heatBuild brain cells &

nerve tissue

1 g fat = 9 calories

Vitamins

Nutrient that: Helps the body use

carbohydrates, fats, & proteins

Fat Soluble Vitamins: dissolves in fat & can be stored in the body Vitamins A, D, E, K released as the body

needs them Taking large doses can be

toxic

Water Soluble Vitamins Dissolves in water & is not

stored in the body in significant amounts

must be replenished regularly

Excess excreted from body B1 (thiamin), B2, B6, B12,

C, niacin, folic acid, riboflavin

Minerals WaterNutrient that

Regulates chemical reactions in the body

Builds tissues Macro minerals

Calcium Phosphorus Potassium Sodium

Micro minerals Copper Iron zinc

Nutrient that Involved in all body processes Makes up the basic part of

blood Helps with waste removal Regulates body temperature Cushions spinal cord & joints

Sources Drinking water Moist food (fruits & veggies)

Dehydration: when water content of body is very low

Diuretic: product that increases urine output

Vitamins and Their Functions

Vitamin A- aids in immune function, bone and teeth formation, promotes

growth and repair of body tissues

Vitamin D- improves absorption of calcium and phosphorus, maintains nervous system

Vitamin E- major antioxidant, nourishes cells, prevents blood clots

Vitamin K- prevents internal bleeding

Vitamin B- promote growth and muscle tone, aids in digesting carbs, maintain nervous system and vision, maintain red and white blood cells, aids in

metabolizing proteins, promote healthy skin

Vitamin C- antioxidant, maintains oral health, helps heal wounds, helps prevent infection, prevents scurvy

Folic Acid- promotes growth and reproduction of cells, aids in formation of red blood cells and bone marrow, prevents neural tube birth defects

Minerals and Their Functions

• Macro minerals– Sodium- controls volume of fluid in body, maintains pH,

essential for nerve and muscle function

– Potassium- essential for nerve and muscle function

– Phosphorus- makes up bone, forms compounds for energy like ATP

– Calcium- makes up bones and teeth, essential for nerve function, muscle function and blood clotting

– Iron- essential for oxygen transfer (hemoglobin)

– Magnesium- essential for bones, function of nerves and muscles, needed for many enzymes

Micro minerals

• Chromium- Involved in skeletal muscle function.

• Copper- Contained in enzymes and red blood cells

• Zinc- needed in enzymes, strengthens immune system

• Selenium- antioxidant, strengthens immune system, in many enzymes

Sources of Vitamins

• Vitamin A- liver, eggs, dark green and yellow vegetables

• B vitamins- lean meats, fish, poultry, whole grains, potatoes,

bananas, lentils, chili peppers, and molasses

• Vitamin C- citrus, tomatoes, red and green peppers, and berries

• Vitamin E- oils, nuts, beans, whole grains, and leafy greens

• Vitamin D- sunlight (body makes it), milk (fortified with it)

• Vitamin K- leafy greens, broccoli

• Folic Acid- leafy greens, poultry, dried beans, and oranges

Sources of Vitamins

• Vitamin A- liver, eggs, dark green and yellow vegetables

• B vitamins- lean meats, fish, poultry, whole grains, potatoes,

bananas, lentils, chili peppers, and molasses

• Vitamin C- citrus, tomatoes, red and green peppers, and berries

• Vitamin E- oils, nuts, beans, whole grains, and leafy greens

• Vitamin D- sunlight (body makes it), milk (fortified with it)

• Vitamin K- leafy greens, broccoli

• Folic Acid- leafy greens, poultry, dried beans, and oranges

Sources of Minerals• Calcium- milk, cheese, and produce

• Iron- eggs, leafy greens, liver, meat, and nuts

• Phosphorus- dairy, fruits, meats, and vegetables

• Magnesium- eggs, fish, nuts, milk, and leafy greens

• Sodium- table salt, processed foods

• Potassium- Cereal, coffee, fruit, meat, and whole grains

• Copper- liver, raisins, peas, cocoa

• Zinc- eggs, liver, red meat, seafood, and whole grains

• Selenium- eggs, garlic, seafood, whole grains

• Chromium- Cheese, fruit, meat, and nuts

Sources

• http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/basics/vitamins.htm

• http://www.healthline.com/hlbook/nut-vitamins