Six Basic Nutrients
Chapter 12
Section 1
Carbohydrates (65% of your diet)
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Definition = A class of nutrients
that contains sugars and starches
and is made of carbon, hydrogen,
and oxygen.
Function = Excellent source of
energy.
Types of carbohydrates
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Simple = consist of sugars
(glucose, fructose, lactose, sucrose)
and are important for quick bursts
of energy.
Examples include: cookies, candy,
and soft drinks.
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Complex = sugars that are linked
together chemically to form long
chains (starch). Important for
long-term, sustained energy.
Examples include: rice, cereals,
and bread.
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Fiber =
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a type of complex carbohydrate found in
plants.
Indigestible plant material necessary for the
proper functioning of the digestive system.
Prevents constipation.
Foods high in fiber include: whole grain
breads, cereals, vegetables, and fruits.
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Empty Calorie Foods = foods high in
calories (simple sugar) with few
valuable nutrients.
Empty calorie foods include: candy,
soda, alcohol
If you eat so many carbohydrates
that the excess cannot be stored as
glycogen (stored glucose), it is
stored as fat.
Fat (less than 30% of your diet)
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Definition = The class of nutrients
with the highest energy content.
Made from carbon, hydrogen, and
oxygen.
Function = Energy supply, part of
the structure of cells, and important
for healthy hair and skin.
Types of fat
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Saturated = Contain as many
hydrogen atoms in their structure
as possible. Solid at room
temperature.
Foods high in saturated fat: beef,
pork, chicken, lamb,
dairy products
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Trans Fats = Fats that are formed when
vegetable oils are processed into
margarine or shortening.
Examples include: Fats in snack foods
and baked goods made with "partially
hydrogenated vegetable oil" or "vegetable
shortening."
Trans fatty acids also occur naturally in
some animal products such as dairy
products.
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Polyunsaturated fat = fat that contains fewer
hydrogen atoms than possible and are open
to hydrogenation (process of hardening the
fat or oil). These have two or more double
bonds. Liquid at room temperature.
foods with polyunsaturated fat include:
good: oily fish, walnuts, pumpkin seeds.
not so good: corn, sunflower, safflower oil.
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Monounsaturated fat = fat that contains
fewer hydrogen atoms than possible and
are open to hydrogenation (process of
hardening the fat or oil). These have a
single double bond. Liquid at room
temperature.
Foods with monounsaturated fat include:
olive oil, almonds, cashews, avocado
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Cholesterol = a waxy fat-like
substance found in the cells of all
animals.
Foods high in cholesterol include:
meats, dairy products, and
eggs.
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Recommendations: Limit your total
intake of fat to no more than 30%
of your total calories needed.
Avoid saturated fats, cholesterol,
and the “not so good”
polyunsaturated fats.
Protein (10-15% of your diet)
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Definition = nutrients that contain
nitrogen as well as carbon,
hydrogen, and oxygen.
Function = growth and repair of
body tissue, and an energy source.
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Amino Acids = chemical substances
that make up proteins.
Essential amino acids= nutrients your
body cannot produce or store so you must
get them through food. Nine of the 20
amino acids are essential.
Complete protein = food that has all
essential amino acids (animal products,
soy, poi)
Vitamins
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Definition = Made by living things
and are only needed in small
amounts.
Function: assist in many chemical
reactions in the body.
Types of vitamins
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water-soluble = dissolve in water.
Should be supplied daily.
Vitamin B: Good sources include:
Milk, poultry, fish, whole grains,
cheese, nuts, and eggs.
Vitamin C: Good sources include:
Citrus fruits, green vegetables,
melons, potatoes, and tomatoes
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fat-soluble = dissolve in fat (can be stored
in body).
Vitamin A: Good sources include: eggs,
cheese, milk, orange, dark green vegetables
and fruits.
Vitamin D: Good sources include: Milk,
eggs, liver, and exposure of skin to sunlight.
Vitamin E: Good sources include:
Margarine, vegetables oils, wheat germ,
whole grains, greens, and leafy vegetables.
Vitamin K: Good sources include: Greens,
leafy vegetables, liver.
Minerals
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Definition = nutrients that are not
manufactured by living things.
Important minerals to consider:
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calcium:
important for: building
and maintaining bones and teeth;
nerve and muscle function; blood
clotting.
Good sources include: Milk and
milk products, dark greens, leafy
vegetables, and tofu.
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sodium: excess can lead to: high
blood pressure.
Foods high in sodium include: table
salt, soy sauce, processed foods.
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iron: deficiency can lead to:
anemia
Good sources include: red meats,
sea food, greens, dried fruits, and
fortified cereals.
Water
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Water is 65 percent of our body
weight and essential for all life
processes.
1.
2.
3.
4.
5.
6.
7.
Functions =
chemical reactions
primary component in blood and tissue fluids
energy production
digests food
carries dissolved wasted products out of the body
brings nutrients to cells
regulates body temp.
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Recommended daily intake of water: 8 cups
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Energy Content
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Carbohydrates - 1 gm =
Proteins1 gm =
Fat1 gm =
Alcohol1 gm =
4
4
9
7
Cal
Cal
Cal
Cal