1. 6 Classes of Nutrients

2. 6 Nutrients Carbohydrates Proteins Fats (Lipids) Vitamins Minerals
Water
These 6 nutrients you body NEEDS to function properly!!!

3. Carbohydrates What are they? What is their function?
Starches & sugars found in foods
What is their function?
Body’s preferred source of energy
What if I don’t get enough?
Decreased energy
If I get too much?
Can be stored as fat

4. Types of Carbohydrates
SIMPLE
Sugars
Provide quick energy
Sweet to the taste: honey, fruit, candy, etc.
COMPLEX
Starches/fibers
Provide long-lasting energy
Ex) potatoes, pasta, bread, etc.

5. Carbohydrates in your diet …
Carbohydrates should account for 45-65% of your daily diet.
1 gram of carbohydrates = 4 calories of energy.

6. Proteins What are they? What is their function?
Nutrients which build & maintain body tissues
What is their function?
Build & maintain: muscle, skin, hair, nails, etc.
What if I don’t get enough?
Decrease in muscle & tissue maintenance
If I get too much?
- Stored as fat

7. Types of Protein Complete Incomplete Contain all essential amino acids
Come from animal/soy products
Complete proteins are what your body wants!
Incomplete
Lack some amino acids
Can combine to make complete proteins
Amino Acids are the building blocks of proteins!

8. Proteins in your diet …
Proteins should account for 10-35% of your daily diet.
1 gram of protein = 4 calories of energy.

9. Fats (Lipids) What are the main functions of fats?
Provides energy
Cushions organs
Carries vitamins (A,D,E,K)
Insulator
Provides taste
What happens if I get too much fat?
- Weight gain
- Increased risk of heart disease

10. Cholesterol A lipid (fat) found in all animal tissues
Cholesterol makes vitamin D, cell membranes, and hormones
Types of cholesterol:
LDL = “bad” cholesterol
HDL = “good” cholesterol

11. Types of Fats Saturated Unsaturated Fats coming from animal products
Solid at room temperature
Increase risk of heart disease
Unsaturated
Fats coming from plant products
Liquid at room temperature (oils)
Better for your heart than saturated fats
Trans Fat = unsaturated fatty acids produced when vegetable oil is processed in to margarine and shortening … increase risk of heart disease. **Often in restaurant foods!

12. Fats in your diet … Fats should account for 25-35% of your daily diet.
1 gram of fat = 9 calories of energy.

13. Vitamins What are they? What is their function?
Compounds needed in small amounts to regulate body processes and allow growth
What is their function?
Help with digestion, absorption, & metabolism
Each vitamin is needed and provides a specific function

14. Types of Vitamins Water Soluble Fat Soluble Dissolve in water
Needed for energy release
Too many water soluble vitamins are excreted in urine
Fat Soluble
Dissolve in fat
Remain in the body for long periods of time
4 fat-soluble vitamins: A,D,E,K
Too many can lead to a toxic build up – stored in fatty tissues, liver, & kidneys
Vitamins do NOT provide energy!!!

15. Minerals What are they? What is their function?
Inorganic compounds (things that come from the earth) that are needed in small amounts
What is their function?
Regulate body processes
Ex) bone formation
Each mineral is needed!
Minerals do NOT provide energy!!!

16. Water What are the main functions of water? Transports nutrients
Carries away wastes
Moistens eyes, mouth, nose; hydrates skin
Forms main component of body fluids
Acts as an insulator
Protects against heat exhaustion
Lubricates joints
Helps with digestion

17. Dehydration
Individuals should drink 8+ glasses of water/day to prevent dehydration
Signs of dehydration:
Thirst, dry mouth, flushed skin, fatigue, headache, impaired physical performance, increased body temp, dizziness, weakness, muscle spasms, delirium, poor blood circulation, failing kidney function, and possibly death

18. Water 60% of your body is water!!!
Your daily water intake must balance your body’s use
Caffeine actually dehydrates you – it increases the amount of water excreted in urine
Water does NOT provide energy!