Nutrients Topic 9 – On the Menu!

Nutrients Nutrients are the substances that living organisms need in order to grow and survive. Some foods that we eat have several different nutrients. The body can directly absorb some nutrients (vitamins, minerals and water) whereas others need to be broken down into simpler forms first (carbohydrates, fats and proteins).

Carbohydrates Contain sugars or starch (release sugars over an extended period of time). They provide energy, but its energy only lasts for a short period of time. Sources: fruits, vegetables, honey, juice, candy, grains and flour, legumes, potatoes, beets and turnips. Dietary fibre Fibre is a type of carbohydrate that is not a form of energy because it cannot be digested. Cellulose – a complex sugar, a form of glucose, that humans cannot digest. This comes from the cells walls of plants. Fibre absorbs water, helping to keep stools soft and it also stimulates the intestines to contract. Source: fruits, vegetables and whole grain cereals.

Fats Fats are oils that come from plants and animals. Fats are a source of energy that are available for a longer time that carbohydrates; they are often stored in the body in fat cells (adipose cells). Source: butter, margarine, cream, nuts, cheese, meats …

Proteins Proteins are long chain molecules made up of amino acids. Amino acids are required to build cells and allow for the body to build and repair tissues. Source: meat, poultry, fish, nuts, legumes, eggs, tofu…

Vitamins & Minerals There are 13 types of vitamins that our bodies need for growth and to regulate the chemical reactions in the body (our metabolism). Source: fruits, vegetables (dark green and orange), eggs, meat and meat substitutes, milk, grains and nuts. Minerals help to make up tissues such as cartilage, teeth, bones and nerves. They also help in the regulation of the metabolism and are very important for the nervous system and muscle contractions.

Water Water makes up about 60% of the human body. We need to take in about 2 to 3 litres of water per day. Blood helps carry nutrients throughout the body and water is the main component of blood. We get water from most of the foods we eat or drink, but it is not enough and it is therefore important to drink a lot of pure water too.