Transcript Nutrient Notes

Nutrient Notes
Proteins
• Proteins: nutrients that are needed to
build, repair, and maintain body cells and
tissues.
•
-complete: meat, poultry, fish, eggs,
milk, cheese, etc.
•
-incomplete: (missing one or more
essential amino acid) dry beans, nuts and
grains.
Carbohydrates
• Carbohydrates: starches and sugars that
give the body most of its energy.
•
-starches: found in grains, oats, rice
and wheat. You can also find starches in
potatoes, corn, dry beans, and nuts.
•
-sugars: found in fruits and milk.
•
-fiber: plant material that your body
cannot digest.
Fats
• Fats: fats are an important source of
energy. Fats contain twice as many
calories as carbohydrates.
•
-saturated : are found in animal
sources like meat, egg yolks, cheese and
butter. (contain cholesterol)
•
-unsaturated : come from plants like
vegetables (vegetable oil) and olive oil.
Vitamins
• Vitamins: substances needed in small
quantities to help regulate body functions.
They also help your body use other
nutrients, store and use energy and fight
infection.
Types of Vitamins
• Vitamin A – helps your eyes adjust to the dark. (dark
green leafy vegetables, deep yellow veggies and dairy)
• B-complex – give you energy and help your body use
calories. (dairy, meat, beans and grains)
• Vitamin C – helps keep you from getting sick and heals
wounds. (oranges, melons, berries, spinach and
broccoli)
• Vitamin D – helps your body use minerals like calcium.
Essential for bone and tooth development. (sunlight,
eggs, fortified milk, beef and butter.)
• Vitamin E – keeps red blood cells healthy. (vegetable
oils, yellow veggies, grains, nuts and green leafy
veggies)
Minerals
• Minerals- are elements needed in small
amounts for sturdy bones and teeth,
healthy blood and regular elimination.
– Calcium – helps you build strong bones and
teeth and ensures normal growth. (dairy
products and green leafy veggies)
– Iron – Is an essential element for healthy
blood. Females need 2x as much iron as
males. (meat, beans, dried fruit, and dark
green leafy veggies)
Water
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Helps regulate body functions.
It carries nutrients to cells.
Aids in digestion and removes waste.
Helps control body temperature.
2/3 of your body is made of water.
You need to consume 6-8 (8oz) glasses of
water per day to replenish what is lost
through sweat, urine and breathing.
Calories (Not a nutrient!)
• A unit used to measure the energy used
by the body and the energy that food
supplies to the body.