NUTRIENTS

NUTRIENTS Found in the food that we eat Provides energy in the form of CALORIES There are six major types of nutrients:

CARBOHYDRATES FATS PROTEINS VITAMINS MINERALS WATER

CARBOHYDRATES The body’s main source of energy Found mainly in food from plant sources such

as fruit, vegetables and grains There are two groups of carbohydrates:

COMPLEX carbohydrates SIMPLE carbohydrates

SIMPLE CARBOHYDRATES Otherwise known as sugars Composed of one or two

rings of carbon FRUCTOSE: found in

fruit MALTOSE: found in

grains LACTOSE: found in milk GLUCOSE

SIMPLE CARBOHYDRATES MONOSACCHARIDES:

made up of ONE sugar Example: Glucose or

Fructose DISACCHARIDES:

made up of TWO sugars Example: Sucrose

COMPLEX CARBOHYDRATES

There are two kinds: STARCH FIBRE

POLYSACCHARIDES: made up of MANY sugars

Both are found in legumes, potatoes, corn and grains

FIBRE Doesn’t provide energy There are two kinds of fibre, SOLUBLE and

INSOLUBLE SOLUBLE fibre: dissolves in water

Increases the thickness of stomach content Found in fruits, vegetables, legumes and oats

INSOLUBLE fibre: will not dissolve in water Absorbs water and adds bulk Helps to move food along the large intestine to

promote regular bowel movements

PROTEINS Help the body grow Repairs worn-out or damaged parts Regulate important biological processes

Example: Fighting diseases Can also be used for energy Found in skin, muscles, bones, hair etc. Found in all foods from animal sources but

can also be found in legumes, nuts and grains

PROTEINS Composed of chemical

building blocks called AMINO ACIDS

There are 22 amino acids 9 are ESSENTIAL amino

acids since they MUST come from the food we eat

AMINO ACIDS Amino acids are held

together by a PEPTIDE BOND

Proteins can also be referred to as POLYPEPTIDES

All amino acids have an AMINO group, a CARBOXYL group and a HYDROGEN

PROTEINS COMPLETE proteins: supply all 9 essential

amino acids Example: fish, poultry milk and soy products

INCOMPLETE proteins: lack one or more essential amino acid Example: foods from plant sources

FATS Promotes normal cell growth Carries vitamins A, D, E, and K to where they

are needed Fat stored in the body provide a reserve

supply of energy Acts as a cushion to protect vital organs such

as your liver or your heart

FAT STRUCTURE Found in foods such as

animal fat, butter or vegetable oils

A fat molecule is composed of two parts: A GLYCEROL head FATTY ACID CHAIN

tail

FAT SATURATED fat: has

only SINGLE BONDS in the fatty acid chain

UNSATURATED fat: has at least one DOUBLE BOND in the fatty acid chain

POLYUNSATURATED fat: has many double bond in the fatty acid chain

VITAMINS There are 13 different types of vitamins There are two major groups:

WATER SOLUBLE: dissolve in water Example: Vitamins C and B

FAT SOLUBLE: absorbed and transported by fat Example: Vitamins A, D, E, and K

VITAMINS VITAMIN B: helps the body release energy

from carbohydrates, proteins and fats VITAMIN C: helps to maintain a healthy

immune system FOLATE: helps to prevent birth defects VITAMIN A: helps you see normally at night VITAMIN D: helps you body to use calcium and

phosphorus VITAMIN K: necessary for blood to clot

normally

MINERALS Become part of the body; such as bones and

teeth Used to make substances that your body

needs There are three groups of minerals:

MAJOR MINERALS ELECTROLYTES TRACE MINERALS

MAJOR MINERALS Needed in large amounts CALCIUM: builds and

maintains bones PHOSPHORUS: builds

body cells and tissues MAGNESIUM: helps

nerves and muscles work properly

TRACE MINERALS Needed in very small

amounts IRON: helps carry oxygen

to the cells ZINC: helps your body

heal wounds FLUORIDE: helps to

strengthen teeth

ELECTROLYTE Specific minerals that work together to maintain the

body’s fluid balance POTASSIUM: maintains the heartbeat CHLORIDE: helps transmit nerve signals SODIUM: helps to regulate blood pressure

WATER Makes up 50 to 60 percent of

the body Plays a role in many chemical

reactions in the body Helps the body get rid of waste The body uses 2 to 3 litres a

day