Nutrient Notes

Proteins Proteins: nutrients that are needed to build, repair, and maintain body cells and tissues. -complete: meat, poultry, fish, eggs, milk, cheese, etc. -incomplete: (missing one or more essential amino acid) dry beans, nuts and grains.

Carbohydrates Carbohydrates: starches and sugars that give the body most of its energy. -starches: found in grains, oats, rice and wheat. You can also find starches in potatoes, corn, dry beans, and nuts. -sugars: found in fruits and milk. -fiber: plant material that your body cannot digest.

Fats Fats: fats are an important source of energy. Fats contain twice as many calories as carbohydrates. -saturated : are found in animal sources like meat, egg yolks, cheese and butter. (contain cholesterol) -unsaturated : come from plants like vegetables (vegetable oil) and olive oil.

Vitamins Vitamins: substances needed in small quantities to help regulate body functions. They also help your body use other nutrients, store and use energy and fight infection.

Types of Vitamins Vitamin A – helps your eyes adjust to the dark. (dark green leafy vegetables, deep yellow veggies and dairy) B-complex – give you energy and help your body use calories. (dairy, meat, beans and grains) Vitamin C – helps keep you from getting sick and heals wounds. (oranges, melons, berries, spinach and broccoli) Vitamin D – helps your body use minerals like calcium. Essential for bone and tooth development. (sunlight, eggs, fortified milk, beef and butter.) Vitamin E – keeps red blood cells healthy. (vegetable oils, yellow veggies, grains, nuts and green leafy veggies)

Minerals Minerals- are elements needed in small amounts for sturdy bones and teeth, healthy blood and regular elimination. –Calcium – helps you build strong bones and teeth and ensures normal growth. (dairy products and green leafy veggies) –Iron – Is an essential element for healthy blood. Females need 2x as much iron as males. (meat, beans, dried fruit, and dark green leafy veggies)

Water Helps regulate body functions. It carries nutrients to cells. Aids in digestion and removes waste. Helps control body temperature. 2/3 of your body is made of water. You need to consume 6-8 (8oz) glasses of water per day to replenish what is lost through sweat, urine and breathing.

Calories (Not a nutrient!) A unit used to measure the energy used by the body and the energy that food supplies to the body.