Chapter 12 – Part 2
Nutrition Basics
Essential Nutrients and
Nutritional Guidelines
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What is a Nutrient?
A nutrient is a chemical substance in
food that helps maintain the body.
You need over 50 nutrients, which can
be divided into six groups.
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•
•
•
•
•
•
•
Water
Carbohydrates
Lipids (Fats)
Proteins
Vitamins
Minerals
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Nutrients have three general functions in your body.
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4
The Six Classifications of
Nutrients
• Water
• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals
Sugars
Starches
Cellulose
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These Three Nutrients Have
Calories
*Carbohydrates
*Fats
*Proteins
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What is the Definition of a
Calorie?
• The unit used to measure
the energy value of food.
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The Energy-Yielding Nutrients
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

Carbohydrate
Fat
Protein
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Non-Energy Nutrients
Vitamins
 Minerals
 Water

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Variables which affect
nutrient needs:
1. Age
2. Gender
3. Activity level
4. Climate
5. Health
6. State of nutrition
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1. Carbohydrates
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Function
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•
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Supplies energy
Provides fiber
Help the body
digest fats
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Sources
•
•
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Sugars: honey, jam,
molasses, candy,
table sugar
Fiber: fruits,
vegetables, whole
grains
Starch: breads,
cereals, pasta
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2. Vitamins
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Function
Vitamins are divided into
two main groups.
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
Fat-soluble vitamins
• dissolve in fats
• are stored in fatty tissues of the body
5.01C
Nutrients
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
Water-soluble vitamins
• dissolve in water
• are not stored in the body
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Nutrients
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3. Minerals
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Nutrients
1818


Used in minute amounts only.
Become part of the body’s bones,
tissues, and fluids.
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Nutrients
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4. Fats
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Function
•
•
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Supply energy
Carry fat-soluble
vitamins
Insulate the body
Protect organs
Provide essential
fatty acids
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Sources
Types of Fats
• Saturated: dairy products,
meats, lard, coconut and
palm oils
• Unsaturated: fish, nuts,
vegetable oils
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Cholesterol
•
The fat-like substance found
in body cells. This substance
clogs arteries.
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5. Proteins
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Functions
•
•
•
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Builds and repairs muscles
and cell tissues
Helps the body make
important substances
Regulates body processes
Supplies energy
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Sources
Complete proteins:
• dairy products, eggs,
fish, meat and
poultry.
Incomplete proteins:
• beans, grains and
nuts.
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6. Water
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Function
•
•
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•
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Aids in digestion
Aids in cell growth
and maintenance
Facilitates chemical
reactions
Lubricates joints and
cells
Regulates body
temperature
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Sources
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•
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Liquids
Food
Breakdown of energy
nutrients
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Dietary Guidelines for
Americans
AIM FOR FITNESS . . .
Aim for a healthy weight.
Be physically active each day.
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BUILD A HEALTHY BASE . . .
Let the Pyramid guide your food
choices.
Choose a variety of grains daily,
especially whole grains.
Choose a variety of fruits and
vegetables daily.
Keep food safe to eat.
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CHOOSE SENSIBLY . . .
♦Choose a diet that is low in saturated fat
and cholesterol and moderate in total fat.
♦Choose beverages and foods to moderate
your intake of sugars.
♦Choose and prepare foods with less salt.
♦If you drink alcoholic beverages, do
so in moderation.
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Food For Thought
Avoid excesses of some vitamins and minerals.
To promote good nutrition and maintain good
health:
• Eat a variety of foods from the food guide
pyramid.
• Drink plenty of water
• Daily exercise
• Seek the advice of a physician or dietician
before taking supplements
4.01C
Nutrients
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