4.01 What is a Nutrient? 1 4.01C Nutrients

You need over 50 nutrients, which can be divided into six groups. 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. 5.01C Nutrients

The Six Classifications of Nutrients 1 Water 2 Carbohydrates 3 Fats 4 Protein 5 Vitamins 6 Minerals Sugars Starches Cellulose 3 4.01C Nutrients

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

These Nutrients Have Calories Proteins Carbohydrates Fats 5 4.01C Nutrients

Calories per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4 calories Fat 1 Gram = 9 calories 6 4.01C Nutrients

Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity level 4. Climate 5. Health 6. State of nutrition 7 4.01C Nutrients

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

Sources Liquids Food Breakdown of energy nutrients 9 4.01C Nutrients

CarbohydratesFunction Supplies energy Provides fiber Help the body digest fats 10 4.01C Nutrients

Sources Sugars: honey, jam, molasses, candy, table sugar Fiber: fruits, vegetables, whole grains Starch: breads, cereals, pasta 11 4.01C Nutrients

FatsFunction Supply energy Carry fat-soluble vitamins Insulate the body Protect organs Provide essential fatty acids 12 4.01C Nutrients

Sources Types of Fats Saturated: dairy products, meats, lard, coconut and palm oils Unsaturated: fish, nuts, vegetable oils 13 4.01C Nutrients

Cholesterol The fat-like substance found in body cells. This substance clogs arteries. 14 4.01C Nutrients

ProteinsFunctions Builds and repairs muscles and cell tissues Helps the body make important substances Regulates body processes Supplies energy 15 4.01C Nutrients

Sources Complete proteins: dairy products, eggs, fish, meat and poultry. Incomplete proteins: beans, grains and nuts. 16 4.01C Nutrients

Vitamins 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 17 4.01C Nutrients

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 18 4.01C Nutrients

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 19 4.01C Nutrients

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 20 4.01C Nutrients 20

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 21 4.01C Nutrients