Nutrients

Nutrients

A substance that performs a

specific job in your body.

More than 40 nutrients

belong in six main groups!

What Nutrients do for you:

Give you energy

Build and repair body cells

Regulate body processes

The Six Nutrients

Carbohydrates

Proteins

Water

Vitamins

Minerals

Fats

Carbohydrates Carbohydrates provide energy (calories) and are aptly

described as "brain food".

They supply nearly all of the energy that your brain uses

everyday.

They also provide about half of all the energy human

nerves, muscles and other body tissues use.

2 Types of carbohydrates:

“Complex”: Foods provide calories and other nutrients.

They're also a good sources of fiber, essential for

digestion and the prevention of some diseases.

“Simple”: Foods provide calories, but not much else.

(That's why they're often called "empty calories.")

Food Sources of complex carbohydrates: Breads, noodles,

grains, cereals, potatoes, nuts, seeds, dried beans, lentils and

peas, vegetables, and some fruits.

Food sources of simple carbohydrates: Table sugar,

powdered sugar, brown sugar and "natural" sugars in honey,

corn, and some fruits.

Proteins Build and repair cells, fight infection, and make

blood strong.

These body builders are made up of amino acids.

Types:

Complete – all 9 essential amino acids

Soybeans and Animal Sources

Incomplete – lack one or more essential amino

acids

Plant sources, beans, peas, grains, nuts

Eat a variety of these foods!

Food Sources for complete proteins: fish, meat,

chicken, eggs, milk, and soy beans.

Food Sources for incomplete proteins: dried beans,

lentils and peas, nuts, breads, noodles, grains and

cereals.

Water Works to keep muscles and skin

toned

Aids in weight loss

Transports oxygen & nutrients to

cells

Eliminates toxins & waste from the

body

Regulates body temperature

Food Sources for water: Water; juices

and other beverages; soups and many

"solid" foods (fruits, vegetables, breads,

etc.).

Vitamins Essential for growth and health and their

main function is to facilitate and Regulate body processes and helps other nutrients do their work

Vitamins are divided into 2 main groups:

Water-soluble – Dissolve in water.

Thiamin, Riboflavin, Niacin, Folate, Vitamin B & C

Fat-soluble – Absorbed with fats and can be stored in the body.

Vitamin A, D, E, and K

Your body cannot manufacture vitamins; you must obtain them through foods.

Food sources for vitamins: cantaloupe, grapefruit, kiwi fruit, mango, orange juice, strawberries, asparagus, broccoli, cauliflower, kale, sweet green and red peppers, sweet potatoes.

Minerals

Each mineral has a specific role in our body.

Regulate body processes

For example, the Iron in red blood cells

transports oxygen.

Build bones, teeth, blood, and help the body

use energy.

We can obtain all the minerals we need

through a healthy diet.

Examples of minerals:

Calcium, Phosphorus, Magnesium, Sodium,

Chloride, Potassium, Iron, Zinc, Fluoride,

etc.

Food Sources for minerals: Beef, green leafy

vegetables, milk, cheese, yogurt, fish and OJ.

Fats Fats provide:

Energy

Flavor and texture

Healthy skin and normal growth

Transports some vitamins and helps digestion

Insulates you from heat and cold

Types of fats:

Saturated: Solid at room temperature

Raises cholesterol- Causing heart disease

Monounsaturated and Polyunsaturated: Liquid at

room temperature

Lowers cholesterol-Decrease the risk of heart

disease.

Trans: Oils hydrogenated (processed) to be firm

Raises cholesterol

Fats Continued

Too much fat can be harmful, but fatty acids can

serve several important functions in our body.

Fats, like carbohydrates, provide us with

energy, and they are essential for absorption

of vitamins A, D, E, and K.

Fatty acids help our body regulate

inflammation, blood pressure, and blood

clotting, and they're also used as insulation

and cushioning for our organs.

Food sources of fats/oils: oils, shortening,

butter, margarine, mayonnaise, salad dressings,

table cream, and sour cream.

Energy in Food Calorie – Unit that measures energy from food and

energy used by the body

Three nutrients provide energy:

Carbohydrates (1 gram = 4 calories)

45-65% of daily calories

Proteins (1 gram = 4 calories)

10-35% of daily calories

Fats (1 gram = 9 calories)

25-35% of daily calories

No more than 10% coming from saturated fats

Energy Your Body Uses For Body Processes:

Breathing, circulating blood, building cells, etc.

This makes up your metabolism

BMR – Basic Metabolic Rate

Speed at which the body uses energy for body processes

Differs from person to person

For Physical Activity:

Every movement you make

The amount you use depends on how active you are

Energy Balance

Consuming the same

amount of energy (calories)

as your body uses

Maintains your weight

How does this affect your

body weight?

Bring “life” to one nutrient group in a colorful comic strip! Use your notes to create a 5-6 frame comic strip about a nutrient of your choice.

Comic Strip Rubric

Included the chosen nutrient and its 3 characteristics ______/5

Creative with colors, wording, and drawing ______/5

At least 5 frames in the comic strip ______/5

Correct grammar & spelling ______/5

Total ______/20

Nutrient Comic Strip

STRONG WORK

WEAK WORK

Comic Strip Rubric

Included the chosen nutrient and its 3 characteristics ______/5

Creative with colors, wording, and drawing ______/5

At least 5 frames in the comic strip ______/5

Correct grammar & spelling ______/5

Total ______/20