6 Classes of Nutrients

6 Nutrients Carbohydrates Proteins Fats (Lipids) Vitamins Minerals Water These 6 nutrients you body NEEDS to function properly!!!

Carbohydrates What are they? What is their function? Starches & sugars found in foods What is their function? Body’s preferred source of energy What if I don’t get enough? Decreased energy If I get too much? Can be stored as fat

Types of Carbohydrates SIMPLE Sugars Provide quick energy Sweet to the taste: honey, fruit, candy, etc. COMPLEX Starches/fibers Provide long-lasting energy Ex) potatoes, pasta, bread, etc.

Carbohydrates in your diet … Carbohydrates should account for 45-65% of your daily diet. 1 gram of carbohydrates = 4 calories of energy.

Proteins What are they? What is their function? Nutrients which build & maintain body tissues What is their function? Build & maintain: muscle, skin, hair, nails, etc. What if I don’t get enough? Decrease in muscle & tissue maintenance If I get too much? - Stored as fat

Types of Protein Complete Incomplete Contain all essential amino acids Come from animal/soy products Complete proteins are what your body wants! Incomplete Lack some amino acids Can combine to make complete proteins Amino Acids are the building blocks of proteins!

Proteins in your diet … Proteins should account for 10-35% of your daily diet. 1 gram of protein = 4 calories of energy.

Fats (Lipids) What are the main functions of fats? Provides energy Cushions organs Carries vitamins (A,D,E,K) Insulator Provides taste What happens if I get too much fat? - Weight gain - Increased risk of heart disease

Cholesterol A lipid (fat) found in all animal tissues Cholesterol makes vitamin D, cell membranes, and hormones Types of cholesterol: LDL = “bad” cholesterol HDL = “good” cholesterol

Types of Fats Saturated Unsaturated Fats coming from animal products Solid at room temperature Increase risk of heart disease Unsaturated Fats coming from plant products Liquid at room temperature (oils) Better for your heart than saturated fats Trans Fat = unsaturated fatty acids produced when vegetable oil is processed in to margarine and shortening … increase risk of heart disease. **Often in restaurant foods!

Fats in your diet … Fats should account for 25-35% of your daily diet. 1 gram of fat = 9 calories of energy.

Vitamins What are they? What is their function? Compounds needed in small amounts to regulate body processes and allow growth What is their function? Help with digestion, absorption, & metabolism Each vitamin is needed and provides a specific function

Types of Vitamins Water Soluble Fat Soluble Dissolve in water Needed for energy release Too many water soluble vitamins are excreted in urine Fat Soluble Dissolve in fat Remain in the body for long periods of time 4 fat-soluble vitamins: A,D,E,K Too many can lead to a toxic build up – stored in fatty tissues, liver, & kidneys Vitamins do NOT provide energy!!!

Minerals What are they? What is their function? Inorganic compounds (things that come from the earth) that are needed in small amounts What is their function? Regulate body processes Ex) bone formation Each mineral is needed! Minerals do NOT provide energy!!!

Water What are the main functions of water? Transports nutrients Carries away wastes Moistens eyes, mouth, nose; hydrates skin Forms main component of body fluids Acts as an insulator Protects against heat exhaustion Lubricates joints Helps with digestion

Dehydration Individuals should drink 8+ glasses of water/day to prevent dehydration Signs of dehydration: Thirst, dry mouth, flushed skin, fatigue, headache, impaired physical performance, increased body temp, dizziness, weakness, muscle spasms, delirium, poor blood circulation, failing kidney function, and possibly death

Water 60% of your body is water!!! Your daily water intake must balance your body’s use Caffeine actually dehydrates you – it increases the amount of water excreted in urine Water does NOT provide energy!