Lesson 1 – Overview

What is a nutrient? à A nutrient is a __chemical______substance______in foods that __builds____, repairs, and __maintains__ body tissues, regulates body processes and provides ____energy__.

Essential Nutrients:

1. Carbohydrates 4. Vitamins

2. Fats 5. Minerals

3. Proteins 6. Water

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.

EXAMPLES: 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. EXAMPLES: Nuts, seed and beans

•  __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

EXAMPLES: Fruits, honey

-- _Complex_ Carbohydrates are starches that provide long-lasting energy.

EXAMPLES: rice, wheat, and oats

*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.

EXAMPLES: meat, poultry, milk, cheese, ice cream, egg yokes

Unsaturated Fats are fats found in _plant_ products

EXAMPLES: fish, nuts, corn oil, and vegetable oil

Trans fats – found in vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated 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.

EXAMPLES: Vitamins A, D, and E

Water-Soluble vitamins are vitamins that can _not_ be stored in the body.

EXAMPLES: Vitamins B and C

MINERALS

*MINERALS are nutrients that _regulate_ many chemical _reactions_ in the body

EXAMPLES: Calcium, Iron, Magnesium, Phosphorus, Potassium, and Sodium

-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.

Helps metabolism function properly

Keeps you hydrated

Helps with digestive health