Nutrients There are 6!!

Basic terms Nutrient – chemicals found in food that are needed for human growth and function Calories – energy – Nutrient dense food – food product that has a lot of nutrients in it – Empty calories – food that has little or no nutrients in it

The 6 Nutrients Protein Fat Carbohydrates Water Minerals Vitamins

Protein Builds new muscles, tissues, cells Helps regulate metabolism/fluids! Found in: – Meats – Dairy – Nuts & Seeds – Legumes (beans) – Some vegetables & whole grains 4 calories per gram

Fats ARE needed in the diet! Some vitamins (A,D,E,K) can’t be absorbed in the body without fat Some are healthier than others – Healthier – most liquid fats Unsaturated fats (monounsaturated, polyunsaturated) – Use small amounts of – solid fats (butter, shortening) Saturated fats – Avoid Trans fats 9 calories per gram Body fat stores energy, provides energy during rest, and cushions body.

Carbohydrates The body’s main source of energy! (especially for the brain and physical exercise) Found in: Grains, vegetables, fruits, legumes, seeds & nuts, dairy products Two kinds – Simple – sugar – Complex – starch and fiber 4 calories per gram Many contain fiber

Fiber Not a nutrient – but is essential to be healthy Two kinds – Soluble – dissolve in water – help you feel full longer, can help lower bad cholesterol – Insoluble – do not digest – prevent constipation Fiber found in good carbohydrates Teens need 26 – 38 grams per day Adults need 19 – 38 grams per day

Water Makes up 55-75% of your body Is in every cell, tissue, organ of body Helps break down and transport nutrients Regulates body functions (temperature, excretion of wastes, muscle contractions) Allows B and C vitamins to be absorbed Half of the liquids you have in a day should come from plain water!

Vitamins Two kinds – Water soluble – B (B6, B12, folate, etc.) and C Need to eat these daily – Fat soluble – A, D, E, K Are stored in the body in fat Increases the chance of toxicity Vitamins help regulate vital body processes – Keep immune system working Found in many foods Do NOT provide energy (calories)

Minerals Helps body work properly (fluid regulation, bone health, etc.) Found in many foods Major minerals – need at least 100 milligrams per day – Calcium – in dairy – bone health – Sodium – in salt – very easy to get – most need to cut back – Potassium – in bananas – fluid regulation

Minerals Trace minerals – needed in small amounts (less than 100mg per day) – Iron – Zinc – Copper – Iodine

Why know what the nutrients are? To check if you are getting any/enough in your foods and drinks Are you consuming enough of each to be healthy?