Lesson 1 – Overview
What is a nutrient?  A nutrient is a __chemical____
__substance________ in foods that __builds____, repairs, and
__maintains__ body tissues, regulates body processes and provides ____energy__.
Essential Nutrients:
1.
Carbohydrates
4.
Vitamins
2.
Fats
5.
Minerals
3.
Proteins
6.
Water
PROTEINS
*A PROTEIN is a nutrient needed to__build__,
_repair____, and maintain _body__ _tissues__. Proteins
form parts of muscles, bones, blood, cell membranes and hormones.
Sources of Proteins
Animal (Complete): These proteins _contain__
_essential____ amino acids.
all the
EXAMPLES: Meat, milk, eggs, fish, chicken and
yogurt.
Non-Animal (Incomplete): These are proteins from _plant___
sources and do _not__ contain all the essential amino acids.
EXAMPLES: Nuts, seed and beans
•
__20__% of your body mass is protein
•
Made up of chemical units called _amino__ _acids__
•
Unneeded protein is broken down by the body and excreted in urine
or stored as fat
CARBOHYDRATES
*A CARBOHYDRATE are _nutrients_ that provide _energy_ to the body.
-- _Simple_ Carbohydrates are sugars that enter the bloodstream rapidly
and provide quick energy
EXAMPLES: Fruits, honey
-- _Complex_ Carbohydrates are starches that provide long-lasting
energy.
EXAMPLES: rice, wheat, and oats
*Provide energy in the body
*Liver breaks down carbohydrates into glucose (blood sugar)
*Your body uses this sugar for energy for your cells, tissues, and organs
*Glucose is the preferred energy source for your brain!
FATS
*FATS are nutrients that are a _source_ of energy and make certain _vitamins__
available for use in the _body__.
_Saturated__ Fats are fats that contribute to your blood
_cholesterol___.
•
Cholesterol is a fat-like substance produced in the
liver and is used for building cells.
EXAMPLES: meat, poultry, milk, cheese, ice cream, egg yokes
Unsaturated Fats are fats found in _plant_ products
EXAMPLES: fish, nuts, corn oil, and vegetable oil
Trans fats – found in vegetable shortenings, some margarines, crackers,
cookies, snack foods and other foods made with or fried in partially hydrogenated oils
VITAMINS
*VITAMINS are nutrients that help _chemical_ reactions take _place_ in the body.
Vitamins do not supply energy but they are needed for the release of
energy from fats and carbohydrates.
Fat-_Soluble____ vitamins are vitamins that _can_ be stored in the
body.
EXAMPLES: Vitamins A, D, and E
Water-Soluble vitamins are vitamins that can _not_ be stored in the body.
EXAMPLES: Vitamins B and C
MINERALS
*MINERALS are nutrients that _regulate_ many chemical _reactions_ in the body
EXAMPLES: Calcium, Iron, Magnesium, Phosphorus, Potassium, and
Sodium
-Your body uses minerals for many different jobs, including _building__ bones,
making _hormones_, and regulating your heartbeat
WATER
*WATER is _essential_ for your body and makes up about _65_% of your weight.
Water is essential for normal _functioning__ of the body.
Helps metabolism function properly
Keeps you hydrated
Helps with digestive health