11 chapter 12 – part 2 nutrition basics essential nutrients and nutritional guidelines

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Chapter 12 – Part 2 Nutrition Basics

Essential Nutrients and Nutritional Guidelines

What is a Nutrient?

• 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.

• Water• Carbohydrates• Lipids (Fats)• Proteins• Vitamins• Minerals

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Nutrients have three general functions in your body.

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• Water• Carbohydrates• Fats• Protein• Vitamins• Minerals

Sugars

Starches

Cellulose

The Six Classifications of Nutrients

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*Carbohydrates

*Fats

*Proteins

These Three Nutrients Have Calories

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What is the Definition of a Calorie?

• The unit used to measure the energy value of food.

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The Energy-Yielding Nutrients

Carbohydrate Fat Protein

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Non-Energy Nutrients

Vitamins Minerals Water

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Variables which affect nutrient needs:

1. Age

2. Gender

3. Activity level

4. Climate

5. Health

6. State of nutrition

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1. Carbohydrates

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Function

• Supplies energy• Provides fiber• Help the body

digest fats

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Sources• Sugars: honey, jam,

molasses, candy, table sugar

• Fiber: fruits, vegetables, whole grains

• Starch: breads, cereals, pasta

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2. Vitamins

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Function

Vitamins are divided into

two main groups.

Fat-soluble vitamins• dissolve in fats• are stored in fatty tissues of the body

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Water-soluble vitamins• dissolve in water• are not stored in the body

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3. Minerals

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Used in minute amounts only. Become part of the body’s bones,

tissues, and fluids.

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4. Fats

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Function

• Supply energy• Carry fat-soluble

vitamins• Insulate the body• Protect organs• Provide essential

fatty acids

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Types of Fats

• Saturated: dairy products, meats, lard, coconut and palm oils

• Unsaturated: fish, nuts, vegetable oils

Sources

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• The fat-like substance found in body cells. This substance clogs arteries.

Cholesterol

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5. Proteins

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• Builds and repairs muscles and cell tissues

• Helps the body make important substances

• Regulates body processes• Supplies energy

Functions

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Sources

Complete proteins:

• dairy products, eggs, fish, meat and poultry.

Incomplete proteins:

• beans, grains and nuts.

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6. Water

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• Aids in digestion • Aids in cell growth

and maintenance• Facilitates chemical

reactions• Lubricates joints and

cells• Regulates body

temperature

Function

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Sources

• Liquids• Food• Breakdown of energy

nutrients

Dietary Guidelines for Americans

AIM FOR FITNESS . . . Aim for a healthy weight. Be physically active each day.

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BUILD A HEALTHY BASE . . .

Let the Pyramid guide your food choices. Choose a variety of grains daily, especially whole grains. Choose a variety of fruits and vegetables daily. Keep food safe to eat.

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CHOOSE SENSIBLY . . .

♦Choose a diet that is low in saturated fat

and cholesterol and moderate in total fat. ♦Choose beverages and foods to moderate your intake of sugars. ♦Choose and prepare foods with less salt. ♦If you drink alcoholic beverages, do so in moderation.

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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