The Six Essential Nutrients

The Six Essential Nutrients Carbohydrates Protein Fats Water Vitamins Minerals

Carbohydrates Body’s Main Source of Energy Types=sugars, starches and fiber Sugars-used as a quick energy source (aka simple carbohydrates) Starches-take longer for your body to use (aka complex carbohydrates) Fiber- aids in digestion

Sources of Carbohydrates Sugars Candies, jellies, honey, milk, frosting Starches Fruits, vegetables, breads, pasta, beans Fiber Fruits, vegetables and grains

Proteins Uses of proteins Your skin, hair, nails, muscles, blood and other body tissues contain protein Uses of proteins Protein is needed for growth and repair of tissues Protein is needed to control body processes such as blood circulation, breathing and digestion Protein acts as a source of energy

What are proteins made of?

AMINO ACIDS

Complete versus incomplete proteins Have all the essential amino acids Sources of complete proteins come from animals include meat, fish, poultry, cheese, eggs, milk Incomplete Do not have all the essential amino acids Incomplete proteins come from plant sources including beans, peas, nuts and seeds Incomplete proteins can be mixed together to make complete proteins

Fats Concentrated source of energy from animals or plants Needed to keep body functioning properly Carry fat soluble vitamins Insulate and protect vital organs, and keeps you warm

Sources of fats Butter Margarine Meats Cheese Salad Dressing Snacks Dessert Foods Cholesterol comes from animal food sources. Too much cholesterol can lead to heart disease You need some fats, but eating too much causes weight gain and health problems.q2

Vitamins Substances needed for growth and maintenance Help regulate chemical processes Help your body store and use energy Try to get the vitamins you need from foods instead of supplements

Fat Soluble and Water Soluble -Vitamins are stored in the body -Fat soluble vitamins are ADEK -Vitamins are not stored in body but are flushed out through body waste -Water soluble vitamins are BC

MInerals Nutrient needed for a healthy body Help to regulate body’s activities Help muscles contract Help nerves transmit signals to and from the brain Maintain body’s water balance Strengthens bones and teeth Trace Minerals-minerals found in small amounts in the body

Water Single most important substance you take into your body You can only survive a few days without water About 2/3 of your body is made up of water Water carries nutrients into cells, carries wastes out of your body, aids in digestion, regulates internal body temperature You need about 8 glasses of water each day