Six Essential Six Essential NutrientsNutrients

What is Nutrition?What is Nutrition?

The process of taking in food and using it The process of taking in food and using it for energy, growth, and good healthfor energy, growth, and good health

Variables which affectVariables which affect nutrient needs: nutrient needs:

1. Age 1. Age 2. Gender 2. Gender 3. Activity level 3. Activity level 4. Climate 4. Climate 5. Health 5. Health

So what is a nutrient?So what is a nutrient?

Substances that are important for the Substances that are important for the body’s growth and maintenance. body’s growth and maintenance.

Nutrients are found in the food we eat.Nutrients are found in the food we eat.

We need to eat a variety of foods because We need to eat a variety of foods because one food does not have all the nutrients.one food does not have all the nutrients.

There are 6 essential nutrientsThere are 6 essential nutrients

CarbohydratesCarbohydrates The body’s main source of energy.The body’s main source of energy. Two types: simple (sugars) & complex Two types: simple (sugars) & complex

(starches)(starches) Simple: Crash & Burn Effect—comes Simple: Crash & Burn Effect—comes

from sugars—fruit, candy, soda, from sugars—fruit, candy, soda, doughnutsdoughnuts

Complex: Long term energy---comes Complex: Long term energy---comes from foods like pasta, bread, starchy from foods like pasta, bread, starchy vegetables like peas & potatoesvegetables like peas & potatoes

Carbohydrates ContinuedCarbohydrates Continued Fiber is a special type of carbohydrate.Fiber is a special type of carbohydrate. Comes from plant sources only-- such as Comes from plant sources only-- such as

fruits, vegetables, and whole grains fruits, vegetables, and whole grains Cannot be digested but aids in digestion by Cannot be digested but aids in digestion by

helping to eliminate waste helping to eliminate waste

products from the body.products from the body.

FatsFats Used by the body to store energy.Used by the body to store energy. But have twice as many calories as But have twice as many calories as

carbohydrates.carbohydrates. Fats store energy & form cell membranesFats store energy & form cell membranes Insulated body & Protect organsInsulated body & Protect organs Types of fat include: Types of fat include: saturated, unsaturated, saturated, unsaturated, trans-fat and cholesteroltrans-fat and cholesterol Omega’s are good fats Omega’s are good fats (unsaturated)(unsaturated)

ProteinsProteins Building blocks for the body for growth and Building blocks for the body for growth and

repair.repair. Your skin, hair, blood, muscles and vital organs Your skin, hair, blood, muscles and vital organs

are made of proteins.are made of proteins. Made up of amino acids.Made up of amino acids. Protein sources: Plant (incomplete) & Animal Protein sources: Plant (incomplete) & Animal

(complete)(complete) Plant sources: Beans, Soy, LentilsPlant sources: Beans, Soy, Lentils Animals sources: Beef, Pork, Fish, Eggs, Animals sources: Beef, Pork, Fish, Eggs,

Cheese, PoultryCheese, Poultry

VitaminsVitamins

Are substances needed in small amounts to Are substances needed in small amounts to help regulate body functions.help regulate body functions.

They help your body use other nutrients, store They help your body use other nutrients, store and use energy and fight infection.and use energy and fight infection.

Examples include vitamin A, B, C, D, E & KExamples include vitamin A, B, C, D, E & K Most come from fruits, veggies, & dairy.Most come from fruits, veggies, & dairy. Some vitamins are stored in your body.Some vitamins are stored in your body. Nutrition Facts label includes Vitamins A & CNutrition Facts label includes Vitamins A & C

MineralsMinerals

Main function is to control important chemical Main function is to control important chemical reactions in the body.reactions in the body.

Needed in small amounts to help keep bones Needed in small amounts to help keep bones strong, teeth healthy, blood healthy.strong, teeth healthy, blood healthy.

Your body needs 17 minerals dailyYour body needs 17 minerals daily Come from earth’s crust—examples are iron, Come from earth’s crust—examples are iron,

calcium, and iodine (iron & calcium are included calcium, and iodine (iron & calcium are included on nutrition facts label)on nutrition facts label)

Sources—milk, salt, spinach, fruits & vegetablesSources—milk, salt, spinach, fruits & vegetables

WaterWater

Necessary for survivalNecessary for survival Water keeps us hydratedWater keeps us hydrated Water helps move foods and nutrients Water helps move foods and nutrients

through our bodies; aids in digestionthrough our bodies; aids in digestion Need approximately 64 oz. daily.Need approximately 64 oz. daily. Sources: fruits, vegetables, soups, Sources: fruits, vegetables, soups,

juices, & dairy products.juices, & dairy products.