NUTRIENT NOTES Nutrients A that performs a specific job in your body. The 6 Main Nutrients

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1 NUTRIENT NOTES Nutrients A that performs a specific job in your body. More than 40 nutrients belong in main groups! What Nutrients do for you: Name: Hour: The 6 Main Nutrients Carbohydrates Carbohydrates provide (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: : Foods provide calories and other nutrients. They're also a good sources of fiber, essential for digestion and the prevention of some diseases. : 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.

2 Proteins and repair cells, fight, and make blood strong. These body builders are made up of acids. Types of proteins: all 9 essential amino acids Soybeans and Animal Sources 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 loss Transports & to cells Eliminates & 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, facilitates and regulates body processes and helps other nutrients do their work. Vitamins are divided into 2 main groups: Dissolve in water. Thiamin, Riboflavin, Niacin, Folate, Vitamin B & C Absorbed with fats and can be stored in the body. Vitamin A, D, E, and K Your body cannot 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.

3 Minerals Each has a specific role in our body. 1. Regulate body processes a. For example, the Iron in red blood cells transports oxygen. 2. Build, teeth,, and help the body use energy. a. We can obtain all the minerals we need through a healthy diet. Examples of minerals: b. 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: Flavor and texture Healthy skin and normal growth Transports some vitamins and helps digestion Insulates you from heat and cold Types of fats: : Solid at room temperature Raises cholesterol- Causing heart disease and : Liquid at room temperature Lowers cholesterol-decrease the risk of heart disease. : Oils hydrogenated (processed) to be firm Raises cholesterol 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 for fats: oils, shortening, butter, margarine, mayonnaise, salad dressings, table cream, and sour cream.

4 Energy in Food Unit that measures energy from food and energy used by the body Three nutrients provide energy: (1 gram = 4 calories) 45-65% of daily calories (1 gram = 4 calories) 10-35% of daily calories (1 gram = 9 calories) 25-35% of daily calories No more than 10% coming from saturated fats Energy Your Body Uses For Processes: Breathing, circulating blood, building cells, etc. This makes up your metabolism BMR For Physical Activity: Speed at which the body uses energy for body processes Differs from person to person Every movement you make The amount you use depends on how active you are Energy Balance Consuming the amount of energy (calories) as your body uses your How does this affect your body weight?

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