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5.01C 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.

• Water• Carbohydrates• Lipids (Fats)• Proteins• Vitamins• Minerals

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• Water• Carbohydrates• Fats• Protein• Vitamins• Minerals

Sugars

Starches

Cellulose

The Six Classifications of Nutrients

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• Proteins

• Carbohydrates

• Fats

These Nutrients Have Calories

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Definition of a Calorie:

• The unit used to measure the energy value of food.

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Calories per gram:

• Protein 1 Gram = 4 calories• Carbohydrates 1 Gram = 4 calories• Fat 1 Gram = 9 calories

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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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Key Nutrient: Water

7

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• Aids digestion and cell growth and maintenance

• Facilitates chemical reactions

• Lubricates joints and cells

• Regulates body temperature

Function

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Sources

• Liquids• Food• Breakdown of energy

nutrients

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Key Nutrient: Carbohydrates

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Function

• Supplies the energy

• Provides fiber• Help the body

digest fats

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Sources• Sugars: honey, jam,

molasses, candy, table sugar

• Fiber: fruits, vegetables, whole grains

• Starch: breads, cereals, pasta

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Key Nutrient: Fats

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Function

• Supply energy• Carry fat-soluble

vitamins• Insulate the body• Protect organs• Provide essential

fatty acids

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Types of Fats• Saturated: dairy products,

meats, lard, coconut and palm oils

• Unsaturated: fish, nuts, vegetable oils

Sources

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• The fat-like substance in found in body cells. This substance clogs arteries.

Cholesterol

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Key Nutrient: Proteins

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• Builds and repairs muscles and cell tissues

• Helps the body make important substances

• Regulates body processes• Supplies energy

Functions

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Sources

Complete proteins: • dairy products, eggs,

fish, meat and poultry.

Incomplete proteins: • beans, grains and

nuts.

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Key Nutrient: Vitamins

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Fat-soluble vitamins• dissolve in fats• are stored in fatty tissues of the body

Water-soluble vitamins• dissolve in water• are not stored in the body

Function

Vitamins are divided into two main groups.

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Nutrient Functions Sources

Vitamin A Keeps skin and mucus membranes healthyPrevents night blindnessPromotes growth

Butter, dark green and yellow fruits and vegetables, egg yolk, liver, whole and fortified milk

Vitamin D Builds strong bones and teeth Egg yolk; fortified butter, margarine, and milk; the sun

Vitamin E Acts as an antioxidant to protect cell membranes

Eggs, liver, salad oils, whole grain cereals

Vitamin K Helps blood clot Cauliflower, egg yolk, organ meats

Fat-Soluble Vitamins

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Water-Soluble VitaminsNutrient Functions Sources

B-Complex Helps wounds healHelps fight infectionHelps nervous tissue function healthyPlays important role in breakdown of proteins fats and carbohydrates

Oranges, grapefruits, tangerines, cantaloupe, broccoli, citrus fruits, tomatoes and raw cabbage

Vitamin C(ascorbic acid)

Keeps nervous system healthyReleases energy from foodHelps promote healthy gums and tissues

Pork, whole grain breads and cereals

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Key Nutrient: Minerals

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MineralsNutrient Functions Sources

Calcium Builds bones and teethHelps muscles and nerves work

Milk, yogurt, cheese, salmon, dark veggies

Iron Combines with protein to make hemoglobin. Helps cells use oxygen

Liver, spinach, raisins and molasses

Potassium Helps nerves and muscles Balances body water

Potatoes, bananas, prune juice and tomato products

Sodium Helps nerves and muscle function Salt, soy sauce, processed foods and country ham

Iodine Promotes normal functioning of the thyroid gland

Iodized salt and salt water fish

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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