Six Essential Nutrients

What is Nutrition?  The process of taking in food and using it for energy, growth, and good health

Variables which affect nutrient needs:  1. Age  2. Gender  3. Activity level  4. Climate  5. Health

So what is a nutrient?  Substances that are important for the body’s growth and maintenance.  Nutrients are found in the food we eat.  We need to eat a variety of foods because one food does not have all the nutrients.  There are 6 essential nutrients

Carbohydrates  The body’s main source of energy.  Two types: simple (sugars) & complex (starches)  Simple: Crash & Burn Effect—comes from sugars—fruit, candy, soda, doughnuts  Complex: Long term energy---comes from foods like pasta, bread, starchy vegetables like peas & potatoes

Carbohydrates Continued  Fiber is a special type of carbohydrate.  Comes from plant sources only-- such as fruits, vegetables, and whole grains  Cannot be digested but aids in digestion by helping to eliminate waste products from the body. products from the body.

Fats  Used by the body to store energy.  But have twice as many calories as carbohydrates.  Fats store energy & form cell membranes  Insulated body & Protect organs  Types of fat include: saturated, unsaturated, trans-fat and cholesterol  Omega’s are good fats (unsaturated)

Proteins Proteins  Building blocks for the body for growth and repair.  Your skin, hair, blood, muscles and vital organs are made of proteins.  Made up of amino acids.  Protein sources: Plant (incomplete) & Animal (complete)  Plant sources: Beans, Soy, Lentils  Animals sources: Beef, Pork, Fish, Eggs, Cheese, Poultry

Vitamins  Are substances needed in small amounts to help regulate body functions.  They help your body use other nutrients, store and use energy and fight infection.  Examples include vitamin A, B, C, D, E & K  Most come from fruits, veggies, & dairy.  Some vitamins are stored in your body.  Nutrition Facts label includes Vitamins A & C

Minerals  Main function is to control important chemical reactions in the body.  Needed in small amounts to help keep bones strong, teeth healthy, blood healthy.  Your body needs 17 minerals daily  Come from earth’s crust—examples are iron, calcium, and iodine (iron & calcium are included on nutrition facts label)  Sources—milk, salt, spinach, fruits & vegetables

Water  Necessary for survival  Water keeps us hydrated  Water helps move foods and nutrients through our bodies; aids in digestion  Need approximately 64 oz. daily.  Sources: fruits, vegetables, soups, juices, & dairy products.