The 7 Essential Nutrients

Family Studies 10Health & Nutrition Unit

CarbohydratesFunction:

The main source of energy for the body

CarbohydratesFood Sources:

Primarily PlantsFruitsVegetablesGrain productsLegumespeas

Carbohydrates Types:

Simple CarbohydratesSugarsInclude fructose, maltose, lactoseSimple carbohydrates digest quickly into the body.

Complex CarbohydratesStarchesThey regulate blood sugars, and keep you feeling fuller longer as they digest slowly.

ProteinsMain Function:

Help build, repair and maintain body tissues. Source of energy for the body.Can only do their job if you eat enough carbohydrates and fats. If you don’t, your body starts using protein energy and is unable to build,repair, maintain tissues.What happens if we don’t eat enough protein?

Some protein can be stored in fat, but eventually your body will begin to break down.

ProteinsFood Sources

Animal Sources:Meats (19-22 grams of protein)Poultry (chicken breast = 35 grams protein)Fish, seafood (approx. 22 grams per serving)Eggs (1 egg = 6 grams protein)Milk products - cheese, cottage cheese, milk (8-15 grams)

Plant Sources:Beans (7-10 grams/cup), nuts and seeds(9 grams/cup)2 Tbsp of Peanut Butter (8 grams)

How much protein do you need a day?Body weight (lbs) x 0.37 = grams per pound needed

ProteinsTypes:

CompleteContain the 9 essential amino acids

What is an amino acid? An essential building block of protein molecules that our bodies cannot produce and need to get from a food source.Essential amino acids are protein molecules that can not be made in the body.

IncompleteDo not contain all 9 essential amino acids ORAre made up of nonessential amino acids

MineralsMain Function:

Vital for good health.Most minerals become a part of your body, such as teeth/bones.Other minerals are used to make substances that your body needs.

MineralsYou have to get the right amount per day. Too much or too little can cause health problems:

Example: Too much iodine = hyperthyroidism (fast metabolism)Too little iodine = hypothyroidism (slow metabolism)

MineralsFood Sources:

MilkDark orange & green vegetables

MineralsTypes:

MajorNeeded in a large amounts. Includes calcium, magnesium.

ElectrolytesSpecific major minerals that work to maintain the body’s fluid balance. Includes sodium, potassium.

TraceNeeded in small amounts, but are just as important. Includes zinc, iron, selenium.

VitaminsMain Function:

Help keep your tissues healthy and body systems working properly.They also help carbohydrates, fats and proteins to do their work. Vitamins have antioxidants that boost/protect immune system. Protect against heart disease and cancer.

VitaminsFood Sources:

Eat plenty of fruits/veggies every day.Dark green veggies and yellow-orange vegetables have the highest level of Vitamin A.

VitaminsTypes:

Water SolubleDissolve in water, pass easily into bloodstream in the process of digestion.Extra is expelled from the body.

Fat SolubleAbsorbed/transported by fat; stored in fat.Body will draw on these when needed.

FatsMain Function

Concentrated source of energy (storage)Transports nutrientsNourish skin and protects organsPromotes normal cell growthContains essential fatty acids important for good cholesterol levels and reducing health risks.

FatsFood Sources

Depends on the type of fat.Examples:

Saturated: meat, poultry skin, whole milkUnsaturated: vegetable oils and seafoodsMonounsaturated: olive oil, peanut oil, avocado, canola oil. Trans Fats: synthetic

FatsTypes

SaturatedRaises bad cholesterol (LDL)

Unsaturated Raises good cholesterolTrans: Raises bad cholesterol and lowers good cholesterol

FibreMain Function

Form of carbohydrateFunction depends on the type.

Insolublehelps move food through the large intestine.Promotes regular bowel movementsPrevents constipation

SolubleDissolves in water.Increases thickness of stomach contents.

FibreFood Sources:

Depends of fibre typeInsoluble

Fruits and veggie skins, whole wheat, bran products

SolubleFruits, vegetables, legumes, peas, lentils, oat products

Fibre

Types:Insoluble

Will not breakdown in the body

SolubleBody will break this fibre down.

Water“The forgotten nutrient”Function:

Critical for survival Can only live a few days without it.Plays a role in many chemical reactions that go in the body.Body uses 2-3 liters/day

WaterFood Sources

You need to drink to 8 cups of water a day.Water, fruit, juice, milk, soup

GlossaryAmino Acids:

Chemical molecules that are the building blocks of proteins.

Antioxidants:Substances that protect body cells and the immune system from harmful chemicals in the air, certain foods and tobacco smoke.

Basal Metabolism:The minimum amount of energy required to maintain the life in a living organism.

Calorie:A unit of energy.

Dietary Reference Intakes (DRIs)

Nutrition recommendations created by scientists to help North Americans stay healthy.

Digestion:Process of breaking down food into usable nutrients.

Glucose:The body’s basic fuel supply.

Fructose:Natural sugar found in fruit.

Maltose:A sugar formed in the process of digestion. Can also be used as a sugar substitute.

Lactose:Natural sugar found in milk.

Hydrogenation:A process in which missing hydrogen atoms are added to an unsaturated fat to make it firmer in texture. (ex. Margarine).

Nutrient Deficiency:a severe nutrient shortage.

Osteoporosis:A condition in which bones lose their minerals and become porous, making them weak and fragile.

Phytochemicals:Disease-fighting nutrients contained in plants. (Ex. Beta-carotene).

Fatty Acids:Are “good” fats that are produced when fats breakdown. Essential to diet.

Lifestyle Diseases:Illnesses that relate to how a person lives and the choices he or she makes. Example: high blood pressure, heart disease, diabetes.

Thiamin (Vitamin B1)Helps convert sugar and starches into energy; promotes digestion, strong heart muscle, child growth; prevents fatigue, fat deposits in arteries. NATURAL SOURCES: Whole wheat, dried yeast, oatmeal, peanuts, pork, bran, enriched rice, sunflower seeds, soybean sprouts.

Riboflavin (Vitamin B2)Aids in releasing energy to body cells; enables utilization of fats, proteins and sugars. NATURAL SOURCES: Dairy products, liver, kidney, yeast, leafy greens, fish, eggs.

Niacin (Vitamin B3)Aids normal functioning of tissues, particularly skin, gastrointestinal tract and nervous system; used with other vitamins in converting carbohydrates to energy. NATURAL SOURCES: Liver, lean meat, whole wheat, brewer's yeast, wheat germ, fish, eggs, roasted peanuts, poultry, sesame seeds, nuts

Vitamin B9 Folate (folic acid) Essential for function of Vitamins A, D, E, and K, forms red blood cells and nucleic acid; improves circulation; aids digestion of proteins. May help prevent neuro-tube defects (Spina bifida), and some cancers. Reduces the risk of coronary heart disease. NATURAL SOURCES: Dark-green leafy vegetables, carrots, liver, eggs, soybeans, avocados, oranges, beans, whole wheat flour.

Vitamin B6Aids metabolism of protein carbohydrates and fats; controls cholesterol level; aids chemical balance between blood and tissue; prevents water retention; builds hemoglobin. NATURAL SOURCES: Brewer's yeast, wheat bran, wheat germ, organ meats, beef, avocados, bananas, milk, eggs

Vitamin B12Promotes utilization of protein, fats and carbohydrates; essential for formation of red blood cells; builds nucleic acid; prevents pernicious anemia; helps nervous system. NATURAL SOURCES: Liver, beef, pork, eggs, dairy products, shellfish

Vitamin C:Calcium:Vitamin A: