A nutrient is a compound in food that the body requires for growth, maintenance, and functioning.
• Some nutrients provide energy for the body because they contain calories.
• Some nutrients help in growth and body functions.
Recommended Dietary/Daily Allowance
• The Government’s recommendations.
• A daily dietary intake that meets nutrient requirements.–Maintains good health.–Decreases risk to diet-related illness.
Types of NutrientsCarbohydrates
Fat Protein
VitaminsMineralsWater
CarbohydratesFunction in the body?
Body’s 1st source of energy.–4 calories per gram.Extra is stored as fat.
Is it an energy nutrient? YES
Simple CarbohydratesDefinition;
• Called “simple sugars”. • Includes glucose.• Found naturally in foods.
Examples; • Table sugar & honey.• Candy & soda.• Apples, melons, berries & oranges.• Spinach, broccoli & carrots.• Milk & ice cream.
Complex Carbohydrates
Definition• Combination of starch (energy) and
fiber (helps with bodily functions).Examples • Bread, cereals, pasta, rice, potatoes, yams, corn & peas.• Beans; chick peas, kidney & lima.
Fats (lipids)Function in the body?Provides energy (2nd source
used).9 calories per gram.
Protect against injury (cushion).Insulates body.Carries Vitamins A, D, E & K.
Is it an energy nutrient? YES
Saturated Fats“Bad fat” including Trans Fats. SOLID at
room temperature.
• Some come from animal sources; meat, egg, cheese, butter & milk.
• Some come in the form of plants; coconut & palm oil.
Unsaturated Fats“Good fat”. LIQUID at room temperature.Food examples:1. Vegetable oils; corn oil, canola oil & olive oil.2. Nuts, seeds & avocado.3. Seafood; salmon, tuna, flounder, herring &
trout.
ProteinFunction in the body?• Body’s last source of energy.
– 4 calories per gram. • Contains amino acids;
building blocks used to repair the body.
• Builds & repairs body tissue.• Helps body function properly.
Is it an energy nutrient? YES
Complete ProteinDefinition- provides the body with all the amino acids needed to build & repair. Found in; meat, fish, milk, eggs
& cheese.
Incomplete Protein• Definition; A protein source low in essential
amino acids. • Two or more incomplete proteins together
provide adequate amounts of all the essential amino acids. (whole grain bagel with peanut butter)
• Food examples; Legumes (beans), nuts & whole grains.
VitaminsDefinition- A substance made by plants or animals.
Found in; fruits, vegetables & vitamin supplements.
Functions1. Helps regulate important body functions.
-digestion, absorption & metabolism.2. Required for growth & development.3. Helps with overall body function.
Fat SolubleVitamins
• Absorbed & stored into the body’s fat
Vitamin AVitamin D
(sun)Vitamin EVitamin K
Water Soluble Vitamins
• Must absorb everyday, not stored
• Travels & used through body’s fluid .
• Released through urine.
Vitamin B Vitamin C
Minerals
Function• Helps body grow & develop.• Helps hydrate the body• Regulate many vital body processes.Most important minerals include: -calcium –sodium –potassium -iron
• Substances that come from water & soil absorbed by plants. • Humans absorb minerals from the plants they eat.
• The human body can not make mineral.
WaterMost vital nutrient.
FunctionCarries nutrients to your cells and removes wastes.• Consume 6-8 cups a day.• Body loses 6-8 cups through urine and sweat a day.
