Know the six basic nutrients and their functions.

The starches and sugars present in foods. Made of carbon, hydrogen and oxygen (4 calories per gram) Simple carbohydrates Sugars such as fructose and lactose (fruit and milk) Most often makes table sugar Complex carbohydrates Starches found in whole grains, seeds, nuts, legumes and tubers Complex carbohydrates must be broken down into simple carbohydrates before using it for energy

Carbohydrates are turned into glucose, which is the main source of energy The glucose that is not used right away is stored in the muscles and liver The excess carbohydrates is converted as body fat

Nutrients that help build and maintain body cells and tissues Body can manufacture all but 9 of 20 amino acids that make up proteins. Essential amino acids Complete Proteins Contain enough amounts of the essential amino acids Fish, meat poultry, eggs, milk, cheese and yogurt Incomplete proteins Lack one or more of the essential amino acids Beans, peas, nuts and whole grains Eating a combination of incomplete proteins is the same as complete proteins.

During growth periods the body builds new cells and tissues using amino acids (proteins) Proteins are used to make enzymes, hormones and antibodies Supplies the body with energy Not as much energy as carbohydrates, but it provides four calories per gram Stored as body fat also

Fats are a type of lipid Fatty substance that does not dissolve in water Fats provide double the energy of carbohydrates or proteins (nine calories per gram) Saturated fatty acids are usually solid at room temperature Animal fats and tropical oils are high in saturated fatty acids High intake of saturated fats can lead to heart disease Unsaturated fatty acids are mostly vegetable fats (oils). Unsaturated fats are closely related with a reduced risk of heart disease

Transports vitamins A, D, E and K in your blood and serve as sources of linoleic acid. An essential fatty acid that is needed for growth and healthy skin Fats add flavor and texture to food Take longer to digest which satisfies hunger longer

Compounds that help regulate many vital body processes, including the digestion, absorption and metabolism of other nutrients Water-soluble Dissolve in water and pass easily into the blood during digestion Fat-soluble Absorbed, stored and transported in fat Excess buildup of these vitamins in your body can be toxic

Fat Soluble Vitamins A, D, E and K are found in vegetable oils, liver, eggs and certain vegetables Vitamin A Maintains healthy skin, bones, teeth and hair, aids vision in dim light Vitamin D Maintains bones and teeth Vitamin E Aids in maintenance of red blood cells Vitamin K Aids in blood clotting Water Soluble Vitamins Include vitamin C and all the B vitamins are found in fruits and vegetables Unlike the fat-soluble vitamins, water-soluble vitamins cannot be stored in the body which is why you should eat these foods with these vitamins everyday Vitamins called antioxidants help protect healthy cells from the damage by the normal aging process as well as from certain types of cancer

Minerals are substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes

Calcium is important in blood clotting as well as keeping bones and teeth strong Potassium and sodium work together to maintain water balance in the body Iron is necessary for healthy red blood cells Hemoglobin carries oxygen from your lungs to all parts of the body, which makes the blood red If a person’s diet does not include enough iron he/she may develop anemia Too much sodium can result in in high blood pressure

Transports Lubricates Maintain normal body temperature