Essential Compounds for Health The 6 Nutrients

Nutrients Nutrients are substances obtained from food and used by the body to promote growth, maintenance, and repair. Nutrients are essential for human survival. There are 6 classes of nutrients: carbohydrates, fats, protein, vitamins, minerals, and water.

Energy Yielding Nutrients Carbohydrates, fats, and protein are energy yielding nutrients. These three nutrients contain calories. Carbohydrates= 4 calories/gram Protein = 4 calories/gram Fat = 9 calories/gram If your body does not burn the energy made by these nutrients then your body stores the energy as fat for later use. Your diet should consist of about 60% carbohydrates, 15% protein and 25% fat.

Energy-Yielding  kcal Calories—A Unit of Energy Small calorie (cal) vs. Large calorie (kcal) A calorie(cal) is the amount of heat required to raise the temperature of one gram of water one degree Celcius. For example, a carrot contains 30,000 calories (small calories) A large calorie (kcal), is the amount of heat required to raise the temperature of one kilogram of water one degree Celcius. For example, a carrot contains 30 kilocalories (kcal) To simplify for general population, we refer to kilocalories as “calories”

Non-Energy Yielding Nutrients Vitamins, minerals, and water do not supply calories and are referred to as non-energy yielding. Vitamins are organic compounds (they contain carbon) that help regulate the release of energy and other aspects of metabolism. Vitamins are divided into two classes: water soluble (the B vitamins and vitamin C) and fat soluble (vitamins A, D, E & K).

Non-Energy Yielding Nutrients Minerals are inorganic compounds (do not contain carbon) that make up parts of your body (like bones and teeth) and perform various body functions. Water carries materials to and from cells. It provides the warm, nutrient rich bath that cells need to thrive. Vitamins and minerals are found in minute (very small) amounts in foods. Food can contain very little water (5% in almonds) to almost all water (96% in lettuce).

My Plate (Pyramid) & Nutrients Most foods contain a blend of all the nutrients, however some areas of My Plate provide more of certain nutrients than others. Grains: good source of carbohydrates. Vegetables: good source of vitamins, carbohydrates and water. Fruits: good source of vitamins, carbohydrates and water. Meat and beans: good source of protein, minerals, and fat. Dairy: good source of protein, minerals, and fat.