1. Nutrients There are 6!!

2. 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

3. The 6 Nutrients Protein Fat Carbohydrates Water Minerals Vitamins

4. 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

5. 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.

6. 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

7. 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

8. 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!

9. 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)

10. 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

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

12. 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?