1. Essential Nutrients

2. A chemical substance in the body that helps maintain the body
What Is Nutrition?
The study of how your body
uses the food you eat
What is a Nutrient?
A chemical substance in the body
that helps maintain the body

3. Carbohydrates Fats Protein Vitamins Minerals Water
6 Classes of Nutrients
Your body needs over 50 different
nutrients which can be divided into
6 classes:
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water

4. CARBOHYDRATES WHAT ARE THEY? Essential nutrients
Make up the foundations of diets
Predominant in plant based foods
How much is recommened?
A minimum of 130 grams of dietary carbohydrates
is needed daily
Recommened 45-65% of your daily calories come
from carbohydrates

5. CARBOHYDRATES WHY DO YOU NEED THEM? (Functions)
Most desirable source of energy for the body
Main role is to supply fuel, primarily in the form
of glucose (predominant sugar in high-carb foods)
to your cells
Your brain and red blood cells rely on glucose to
function
4 calories of energy per gram
EX. 10g of carbohydrates = 40 calories of energy

6. CARBOHYDRATES Simple A category that contain a single sugar unit
simple vs. complex
Simple
A category that contain a single sugar unit
(monosacharide) or two sugar units combined (disaccharide)
Monosacharides:
Glucose
Frutose
Sweetest of the monosacharides
AKA fruit sugar
Galactose
Links with glucose
to create the sugar
found in dairy
foods
Disaccharides:
* Created from glucose,
fructose, and galactose
Glucose+Fructose= Sucrose
Table Sugar
2 Glucose=Maltose
Sugar found in grains
Glucose+Galactose=Lactose
Milk Sugar (Found in dairy foods)

7. CARBOHYDRATES
COMPLEX CARBOHYDRATES
Carbohydrates that contain many sugar units combined
(Polysaccharide)
Starch (The storage form of glucose in plants), fiber
(a non-digestible polysaccharide), and glycogen
(the storage form of glucose in humans and animals
are the three groups of polysaccharides

8. CARBOHYDRATES
Where to get them?
Breads
Cereal
Pasta
Fruits
Vegetables
Whole Grains

9. FATS
WHY DO YOU NEED THEM? They are... * A protective cushion for your bones, organs and nerves
* Used for insulation and to maintain body temperature
Provide energy
Absorb certain nutrients
Carries fat-soluble vitamins
Provides essential fatty acids
9 Calories of energy per gram
It is recommended that 20-35% of your calories
come from fat

10. FATS Fatty Acids Saturated- Raises LDL Polyunsaturated- Decreases LDL
Monounsaturated- Decreases LDL and Increases HDL
Cholesterol (Your body MAKES all the cholesterol it needs!)
LDL- Low Density Lipoprotein
Bad Cholesterol
Deposits cholesterol in the walls of the arteries Can lead to heart disease
HDL-High Density Lipoprotein
Good Cholesterol
Removes cholesterol from the tissues and delivers it to the liver
to be used as a part of bile and/or be excreted from the body

11. FATS
Where to get them?
Cheese
Butter
Nuts
Meats
Dressings
Chocolate

12. PROTEIN WHAT IS IT? * Compounds in your body that consist of numerous
amino acids found in all living cells
Amino Acids- Building blocks of protein
4 calories of energy per gram
How much is recommended?
Healthy adults should consume enough dietary protein
to replace the amount they use each day
Pregnant women, people recovering from injury, and
growing children need more to supply necessities for
building new tissue

13. PROTEIN
WHY DO YOU NEED IT? (Functions) Provide structural and mechanical support Help maintain body tissues Needed by the body for growth and maintenance
Help body make important substances Regulate body processes Supply energy

14. PROTEIN INCOMPLETE * Lacks some amino acids * Sources: Nuts Beans Peas
* COMPLETE * Contains adequate
amounts of all
essential amino acids
Sources:
Meat
Milk
Eggs
Fish

15. What can happen if you… EAT TOO MUCH PROTEIN Increased risk for:
Heart Disease
Kidney Stones
Osteoporosis- (Brittle Bones)
Cancer
EAT TOO LITTLE PROTEIN
Increased risk for:
Loss of bone mass
Lack of sufficient protein
and/or calories in the body.

16. VITAMINS
What Are They?
Tasteless organic compounds that you need in small
amounts for growth, reproduction, and overall
good health.
The DO NOT provide calories (energy) for your body
but are essential for well-being.
There are 13 different vitamins and you get most of
them from each of the food groups:

17. VITAMIN E FRUITS GRAINS PROTEIN FOLATE VITAMIN C THIAMIN VITAMIN B12
VEGETABLES
FRUITS
GRAINS
PROTEIN
DAIRY
VITAMIN E
FOLATE
VITAMIN C
THIAMIN
VITAMIN B12
VITAMIN D

18. VITAMINS Why do you need them? They promote normal growth
Provide proper metabolism
Protect against certain diseases
Needed by your body to grow, reproduce, and
maintain good health
Some function as antioxidants:
Substances that neutralize unstable molecules that can
damage the cells of the body and possibly contribute
to the risk of chronic diseases.
Vitamins A, C, and E and beta-carotene are antioxidants

19. VITAMINS Fat Soluble vs. Water Soluble
Fat-Soluble Vitamins Dissolve in fats Can be stored in fatty tissues of the body

20. NUTRIENT FUNCTIONS SOURCES
Vitamin A
Keeps skin and mucus membrane healthy Prevents night blindness Promotes 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
Heps blood clot
Cauliflower, egg yolk, organ meats

21. Fat Soluble vs. Water Soluble Water-Soluble Vitamins Dissolve in water
Not stored in the body

22. Broccoli, citrus fruits, tomatoes
NUTRIENT
FUNCTIONS
SOURCES
Vitamin C
Helps fight infection
Broccoli, citrus fruits, tomatoes
Thiamin
Release energy from food
Pork, whole grain breads and cereals
Riboflavin
Helps cells use oxygen, Breaks down carbohydrates
Cheese, eggs, milk, poultry
Niacin
Keeps nervous system healthy Helps cells use other nutrients
Dried beans and peas, peanuts
Folate
Helps protect brain and spinal cord of unborn babies
Bananas, fortified breads and cereals

23. ARE SUPPLEMENTS A HEALHTY SUBSTITUTE?
Americans spend more than $11 Billion on vitamin and mineral
supplements annually
Why is it called a supplement? Because it should do just that...
SUPPLEMENT your diet, not replace a healthy diet.
Supplements are useful for people who cannot meet their needs
through a regular, varied diet, such as:
Women who may become pregnant (Folic Acid)
Pregnant and breastfeeding women
Older individuals
Individuals who do not drink enough milk Individuals on low-calorie diets
Strict vegetarians with limited dietary options for certain
vitamins and nutrients
Overconsumption can become poisonous

24. HOW SHOULD YOU GET YOUR VITAMINS?
Foods are the best way to meet your vitamin needs
Provide more than just vitamins
Substances and nutrients in foods all work together to
keep you healthy
Fortified Foods (foods with added nutrients) can be an
option for individuals whose diets fall short of
some nutrients.

25. MINERALS WHAT ARE THEY? Elements essential to the nutrition of humans
Work with other nutrients, such as protein and carbs,
to enable your body to function properly.
WHY DO YOU NEED THEM?
Electrolytes (minerals that are charged ions in your
body fluids) help maintain fluid balance
Can work with your immune system
Play a role in structural growth

26. Macrominerals VS. Trace Elements
TRACE ELEMENTS * AKA Microminerals Needed in amounts less than 20mg * Iron * Zinc * Selenium * Fluoride * Chromium * Copper * Manganese
* Molybdenum
* MACROMINERALS
* Needed in amounts of * 100mg or more per day * Sodium * Chloride * Potassium * Calcium * Phosphorus *Magnesium * Sulfur

27. MINERALS…
WHERE CAN YOU GET THEM?

28. VEGETABLES
FRUITS
GRAINS
PROTEIN
DAIRY
POTASSIUM CALCIUM MAGNESIUM
POTASSIUM CALCIUM (fortified juice)
SODIUM PHOSPHORUS MAGNESIUM IRON ZINC
SODIUM PHOSPHORU S MAGNESIUM IRON ZINC
POTASSIUM CALCIUM PHOSPHORUS

29. MACROMINERALS NUTRIENT FUNCTIONS SOURCES Calcium
Helps muscles and nerves work
Dairy products, leafy green vegetables
Magnesium
Helps cells use energy nutrients Regulates body temperature
Beans, dark green leafy vegetables, whole grains
Phosphorus
Builds bones and teeth Regulates bodily activities
Proteins and calcium foods sources
Sodium, Chlorine, Potassium
Control osmosis Maintain acid-base balance in the body
Potassium: Bananas
Folate
Helps protect brain and spinal cord of unborn babies
Bananas, fortified breads and cereals

30. MICROMINERALS NUTRIENT FUNCTIONS SOURCES Fluorine
Helps teeth resist decay Maintains bone health
Fluoridated drinking water, toothpaste
Iodine
Promotes normal function of thyroid gland
Iodized table salt, saltwater fish and shellfish
Iron
Helps cells use oxygen
Dried beans and fruits, egg yolk, lean meats, whole grains
Zinc
Helps wounds heal Promotes normal growth
Legumes, meat, poultry, seafood, whole grains
Folate
Helps protect brain and spinal cord of unborn babies
Bananas, fortified breads and cereals

31. WATER WHY DO YOU NEED IT? Average healthy adult is about 60% water
Aids digestion and cell growth and maintenance
Facilitates chemical reactions
Lubricates joints and cells
Regulates body temperature
Needed for overall well being

32. How much do you need and what
WATER
How much do you need and what
are the best sources?
HOW MUCH DO YOU NEED?
Depends on physical activity, environmental factors
(ex: temperature), and diet
BEST SOURCES: Milk
Fruits and Vegetables Some foods
Other liquids can also provide it such as coffee, tea,
and soft drinks, but they are not always the
best choices.

33. EXCESS NUTRIENTS Too much of any one nutrient is not good for you
Excess energy nutrients (Carbs, fats, and
proteins) can lead to an unhealthy weight gain
Excess of some vitamins and minerals can
lead to toxicity (poisoning) and other complications