1. 4.01 What is a Nutrient? 1
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2. You need over 50 nutrients, which can be divided into six groups.
A nutrient is a chemical substance in food that helps maintain the body.
You need over 50 nutrients, which can be divided into six groups.
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3. The Six Classifications of Nutrients
1 Water
2 Carbohydrates
3 Fats
4 Protein
5 Vitamins
6 Minerals
Sugars
Starches
Cellulose 3
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4. Definition of a Calorie:
The unit used to measure the energy value of food. 4
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5. These Nutrients Have Calories
Proteins
Carbohydrates
Fats 5
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6. Calories per gram: Protein 1 Gram = 4 calories
Carbohydrates 1 Gram = 4 calories
Fat Gram = 9 calories 6
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7. Variables which affect nutrient needs:
1. Age
2. Gender
3. Activity level
4. Climate
5. Health
6. State of nutrition 7
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8. Water Function Aids digestion and cell growth and maintenance
Facilitates chemical reactions
Lubricates joints and cells
Regulates body temperature 8
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9. Sources
Liquids
Food
Breakdown of energy nutrients 9
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10. CarbohydratesFunction
Supplies energy
Provides fiber
Help the body digest fats 10
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11. Sources Sugars: honey, jam, molasses, candy, table sugar
Fiber: fruits, vegetables, whole grains
Starch: breads, cereals, pasta 11
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12. FatsFunction Supply energy Carry fat-soluble vitamins
Insulate the body
Protect organs
Provide essential fatty acids 12
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13. Sources
Types of Fats
Saturated: dairy products, meats, lard, coconut and palm oils
Unsaturated: fish, nuts, vegetable oils 13
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14. Cholesterol
The fat-like substance found in body cells. This substance clogs arteries. 14
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15. ProteinsFunctions Builds and repairs muscles and cell tissues
Helps the body make important substances
Regulates body processes
Supplies energy 15
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16. Sources Complete proteins:
dairy products, eggs, fish, meat and poultry.
Incomplete proteins:
beans, grains and nuts. 16
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17. Vitamins Function Vitamins are divided into two main groups.
Fat-soluble vitamins
dissolve in fats
are stored in fatty tissues of the body
Water-soluble vitamins
dissolve in water
are not stored in the body 17
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18. Fat-Soluble Vitamins Nutrient Functions Sources Vitamin A
Keeps skin and mucus membranes healthy
Prevents night blindness
Promotes growth
Butter, dark green and yellow fruits and vegetables, egg yolk, liver, whole and fortified milk
Vitamin D
Builds strong bones and teeth
Egg yolk; fortified butter, margarine, and milk; the sun
Vitamin E
Acts as an antioxidant to protect cell membranes
Eggs, liver, salad oils, whole grain cereals
Vitamin K
Helps blood clot
Cauliflower, egg yolk, organ meats 18
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19. Water-Soluble Vitamins
Nutrient
Functions
Sources
Vitamin C (ascorbic acid)
Helps wounds heal
Helps fight infection Helps promote healthy gums and tissues
Promote absorption of iron
Oranges, grapefruits, tangerines (citrus fruits), cantaloupe, broccoli, tomatoes and raw cabbage
B-Complex
Keeps nervous system healthy
Releases energy from food
Meats, whole grain breads and cereals, dried beans and peas 19
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20. Minerals Nutrient Functions Sources Calcium Builds bones and teeth
Helps muscles and nerves work
Milk, yogurt, cheese, broccoli, salmon, dark veggies, esp. leafy greens
Iron
Combines with protein to make hemoglobin. Helps cells use oxygen
Liver, spinach, raisins and molasses
Potassium
Helps nerves and muscles
Balances body water
Potatoes, bananas, prune juice and tomato products
Sodium
Helps nerves and muscle function
Salt, soy sauce, processed foods and country ham
Iodine
Promotes normal functioning of the thyroid gland
Iodized salt and salt water fish 20
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21. Food For Thought Avoid excesses of some vitamins and minerals.
To promote good nutrition and maintain good health:
Eat a variety of foods from the food guide pyramid.
Drink plenty of water
Daily exercise
Seek the advice of a physician or dietician before taking supplements 21
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