NutrientsMrs. Horton

What are nutrients?

Chemical substances from food Body uses to function properly

How does the body use nutrients?

1. Body digests food2. Bloodstream absorbs nutrients3. Bloodstream carries nutrients to cells

Cells use nutrients to maintain and regulate body processes and to promote growth

How are nutrients related to nutrition?

Nutrition—the science of how nutrients support the body

Nutrients that keep body working are divided into 6 major classes:› Carbohydrates› Proteins› Fats› Minerals› Vitamins› Water

Each nutrient performs a special function in the body!

Carbohydrates

Major sources of energy in your diet 3 types

› Sugars—simple carbohydrate› Starches—complex carbohydrate› Fiber—complex carbohydrate

Your body changes sugars and starches into energy

Sugars

Found in foods such as:› Milk› Fruits› Candy› Cookies

Your body can use some right away—others are broken down into simpler sugars

Starches

Found in foods such as:› Cereals› Breads› Rice› Pasta› Starchy vegetables

Before your body can use starches for energy, it must convert into simple sugars (occurs during digestion)

Fiber

Your body can’t digest fiber Provides roughage for your body

(stimulates normal activity of intestines)

Fiber moves through your body and helps get rid of solid waste

Carbohydrates

When you eat more carbs than your body can use, some are changed to glycogen

Glycogen—used for “quick energy”› Example: running to catch bus

When body does not use carbs as glycogen, they are changed to fat (stored in body)

Proteins

Found in all cells Needed for growth, repair, and

maintenance of body tissues Made up of amino acids (building blocks

for cells) Needed for chemical balance in body Builds antibodies to fight infections Two classes of proteins:

› Complete proteins› Incomplete proteins

Proteins Complete proteins—provides all amino

acids body needs› meat, poultry, fish, milk, cheese, and eggs

Incomplete proteins– provides some, but not all amino acids› dried beans, peas, and nuts

Diets low in protein:› Poor muscle tone› Lack of energy› Reduced resistance to disease

Fats

Concentrated sources of food energy Provide more than 2 times as much

energy as carbs or proteins Stored beneath skin to:

› Insulate body Shock Temperature changes

› Cushions organs Divided into 2 classes—saturated and

unsaturated fats

Fats

Meat and butter (animal sources)=higher saturated fat

Corn oil or soybean oil (plant sources)=higher unsaturated fat

Cholesterol

Body provides all the cholesterol it needs› Uses include:

Making sex hormones Making vitamin D

You add more cholesterol by your diet Saturated fats and cholesterol (dietary)

raise blood cholesterol levels

Minerals

Inorganic substances needed for building tissues and regulating body functions

Do not provide body with energy

› Calcium› Phosphorus› Fluorine› Iodine› Iron› Sodium› Zinc

Vitamins

Organic substances needed in small amounts for normal growth and maintenance of good health

Most vitamin needs can be met by eating a variety of foods

2 groups› Fat-soluble =A, D, E, K› Water-soluble = B & C

Vitamin A FAT SOLUBLE Needed for:

› Good vision› Normal growth› Healthy skin

Good sources include:› Liver› Whole and fortified milk products › Fish oils› Foods that are rich in carotene

Orange fruits and vegetables Dark green vegetables

Vitamin D FAT SOLUBLE Works with phosphorus and calcium to:

› Maintain bones and teeth Often called the “sunshine vitamin”

› Body makes Vitamin D when exposed sunlight

Eggs, butter, fish liver oils, fortified milk› All reliable sources of Vitamin D

Fortified—nutrients have been added to a food to improve nutritional value

Vitamin E FAT SOLUBLE Main function is to act as an

antioxidant Protects blood cells and cells in lungs

from oxygen damage Found in:

› Vegetable oils› Whole grain cereals› Liver› Green leafy vegetables

Vitamin K

FAT SOLUBLE Needed for proper blood clotting Digestive tract makes about ½ of

needed vitamin K Found in:

› Spinach› Cabbage› Eggs› Liver

B Vitamins WATER SOLUBLE Thiamin—helps obtain energy from food

› Promotes appetite› Good digestion

Riboflavin—helps obtain energy from food › healthy skin› normal vision

Niacin-- helps obtain energy from food › Healthy skin› Good digestion› Proper functioning of nervous system

Vitamin C

WATER SOLUBLE Helps hold body cells together Keeps blood vessels strong Found in:

› Citrus fruits› Strawberries› Cantaloupe› Peppers› Broccoli› Tomatoes

Water

Water is one of the most important nutrients

Water helps carry nutrients to cells and waste from cells

Aids in digestion and regulates body temperature

You should drink 6-8 glasses each day

Nutrients Eat a well-balanced diet Drink more water Limit caffeinated beverages Limit sugary drinks

www.myplate.gov

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