NUTRITION
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
 Carbohydrates
 Fats
 Proteins
 Vitamins
 Minerals
 Water
(essential element)
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 all the
essential amino acids.
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.
Nuts, seed and beans
Proteins



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.
– Complex Carbohydrates are starches that provide
long-lasting energy.
Sources of Carbohydrates
Simple Carbohydrates: Fruits, honey and other sugar
sources.
Complex Carbohydrates: Rice, wheat and oats.
Carbohydrates




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.


Unsaturated Fats are fats found in plant products
Trans fats – found in vegetable shortenings, some margarines,
crackers, cookies, snack foods and other foods made with or fried
in partially hydrogenated oils
Sources of Fats
Saturated Fats: meat, poultry, milk, cheese, ice cream and egg
yolks.
Unsaturated Fats: fish, nuts, corn oil, vegetable 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.
– Water-Soluble vitamins are vitamins that can not be
stored in the body.
Examples of Vitamins
Fat-Soluble: Vitamins A, D, E
Water-Soluble: Vitamins B and C
Minerals

MINERALS are nutrients that
regulate many chemical reactions in
the body.
Examples of Minerals
Calcium, Iron, Magnesium,
Phosphorus, Potassium, Sodium
Minerals

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.
 HOW MUCH?
64 ounces =

Fiber
Fiber – substance in plants that your body
can’t digest
 Makes you feel full faster, helping control
your weight
 Helps digestion and helps prevent
constipation
 Diets rich in fiber decrease the risk of
heart disease and cancers
 Sources: whole grains, beans, nuts, fruits,
and vegetables

What is cholesterol?
Soft, fat-like, waxy substance found in the
bloodstream and in all your body's cells
 It's normal to have cholesterol
 Used for producing cell membranes and
some hormones, and serves other needed
bodily functions
 Your liver and other cells in your body
make about 75 percent of blood
cholesterol. The other 25 percent comes
from the foods you eat.

Cholesterol continued



HDL – high density lipoprotein (good
cholesterol), helps remove extra cholesterol
from artery walls and blood
LDL – low density lipoprotein (bad cholesterol),
When too much of it circulates in the blood, it
can clog arteries, increasing your risk of heart
attack and stroke
LDL cholesterol is produced naturally by the
body, but many people inherit genes from their
mother, father or even grandparents that cause
them to make too much