4.01C 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 4.01C Nutrients 1

The Six Classifications of Nutrients Water Carbohydrates Fats Protein Vitamins Minerals Sugars Starches Cellulose 4.01C Nutrients 2

These Nutrients Have Calories Proteins Carbohydrates Fats 4.01C Nutrients 3

Definition of a Calorie: The unit used to measure the energy value of food. 4.01C Nutrients 4

Calories per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4 calories Fat 1 Gram = 9 calories 4.01C Nutrients 5

Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity level 4. Climate 5. Health 6. State of nutrition 4.01C Nutrients 6

Key Nutrient: Water 4.01C Nutrients 7

Function Aids digestion and cell growth and maintenance Facilitates chemical reactions Lubricates joints and cells Regulates body temperature 4.01C Nutrients 8

Sources Liquids Food Breakdown of energy nutrients 4.01C Nutrients 9

Key Nutrient: Carbohydrates 4.01C Nutrients 10

Function Supplies energy Provides fiber Help the body digest fats 4.01C Nutrients 11

Sources Sugars: honey, jam, molasses, candy, table sugar Fiber: fruits, vegetables, whole grains Starch: breads, cereals, pasta 4.01C Nutrients 12

Key Nutrient: Fats 4.01C Nutrients 13

Function Supply energy Carry fat-soluble vitamins Insulate the body Protect organs Provide essential fatty acids 4.01C Nutrients 14

Sources Types of Fats Saturated: dairy products, meats, lard, coconut and palm oils Unsaturated: fish, nuts, vegetable oils 4.01C Nutrients 15

Cholesterol The fat-like substance found in body cells. This substance clogs arteries. 4.01C Nutrients 16

Key Nutrient: Proteins 4.01C Nutrients 17

Functions Builds and repairs muscles and cell tissues Helps the body make important substances Regulates body processes Supplies energy 4.01C Nutrients 18

Sources Complete proteins: dairy products, eggs, fish, meat and poultry. Incomplete proteins: beans, grains and nuts. 4.01C Nutrients 19

Key Nutrient: Vitamins 4.01C Nutrients 20

Function Vitamins are divided into two main groups. 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 4.01C Nutrients 21

Fat-Soluble Vitamins Nutrient Functions Sources Vitamin A Keeps skin and mucus membranes healthy Prevents night blindness Promotes 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 4.01C Nutrients 22

Water-Soluble Vitamins Nutrient Functions Sources Vitamin C (ascorbic acid) Helps wounds heal Helps fight infection Helps promote healthy gums and tissues Promote absorption of iron Oranges, grapefruits, tangerines (citrus fruits), cantaloupe, broccoli, tomatoes and raw cabbage B-Complex Keeps nervous system healthy Releases energy from food Meats, whole grain breads and cereals, dried beans and peas 4.01C Nutrients 23

Key Nutrient: Minerals 4.01C Nutrients 24 24

Minerals Nutrient Functions Sources Calcium Builds bones and teeth Helps muscles and nerves work Milk, yogurt, cheese, broccoli, salmon, dark veggies, esp. leafy greens 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 4.01C Nutrients 25 25

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 4.01C Nutrients 26