“Nutrient Know How” The Food Groups

What is a Nutrient? A substance needed by the body to maintain life and health. Provide energy for growth and reproduction. Used in all metabolic processes such as producing hormones, making blood cells, and building an immune system.

6 Main Nutrients 1. Water – Disperses (spreads out) the heat produced by the breakdown of food. Also, carries substances to and from the cells in the body. 2. Carbohydrates – The main source of energy for the body. Two Types Simple – Enter the blood stream quickly and give a “sugar high” Complex – Take longer to digest and enter blood stream slowly.

3. Proteins – Used to transport essential elements such as oxygen 3. Proteins – Used to transport essential elements such as oxygen. Used to make antibodies. Used to build muscle and other tissues. 4. Fats – Used to store excess energy. Used to build cell and organelle membranes. -Two Types Saturated – Comes from animal. (BAD FAT) Unsaturated – Comes from vegetables. (BETTER FAT)

5. Vitamins – Mostly come from the foods we eat 5. Vitamins – Mostly come from the foods we eat. Bacteria in the digestive tract can make some vitamins from undigested food. Vitamin A = Important for night vision. Vitamin B = Important for releasing energy from carbohydrates. Vitamin C = Important for boosting immunity. Vitamin D = Important for bone development.

6. Minerals – Cannot be made in our bodies. Too much can be toxic 6. Minerals – Cannot be made in our bodies. Too much can be toxic. Not enough can cause serious health problems. Calcium – bone health and muscle contractions Chloride – Regulates acid/base balance Copper – Helps nerves function properly Iodine – Helps with Thyroid Hormones Potassium – Maintains normal blood pressure Selenium – Reduces cancer risks Zinc- Aids in wound healing

The Bottom Line If people eat the recommended amounts of fats, vegetables, fruits, dairy products, meats / beans, and breads / cereals; then they will get the recommended amounts of the 6 nutrients.