1. A substance contained in food and used in the body.
Nutrients
A substance contained in food and used in the body.

2. The Six Nutrients
Carbohydrate
Protein
Fat
Vitamin
Mineral
Water

3. Why Do We Need Nutrients?
Energy
Build and/or maintain tissues

4. Calorie vs. Gram Calorie 3,500 calories = 1 lb. of fat
A calorie is a measurement of energy that the body can store or burn.
3,500 calories = 1 lb. of fat
Recommended Daily Allowance (RDA)
Males = 2,500 – 3,000
Females = 2,200
Adults = 2,000 – 2,500
Gram
A gram is a measurement of weight.

5. Carbohydrate Broken down into starches and sugars
Provides the body with most of its energy
55% of your daily diet
4 calories per gram

6. Simple Vs. Complex Carbohydrates
Simple (sugar)
Can easily be broken down by the body.
Can be found naturally in foods or added.
Examples:
Fruits & Vegetables (fructose)
Milk (lactose)
Whole Grains (maltose)
Table sugar (sucrose)
Complex (starch)
More difficult for the body to breakdown.
Examples:
Rice
Pasta
Tubers

7. Protein Broken down into amino acids
Needed to build/ maintain/repair muscle tissue
15% of your daily diet
4 calories per gram

8. Amino Acids There are 20 different amino acids
Your body makes 11 amino acids
The other 9 amino acids are called essential amino acids because it is essential that you get them from the foods that you eat.

9. Complete Vs. Incomplete Proteins
Foods that contain all the essential amino acids
Examples: fish, poultry, egg, soy bean
Incomplete
Foods that contain some but not all essential amino acids
Examples: nuts, seeds

10. Fat Can be broken down into good fat and bad fat
Most concentrated form of energy
Carries vitamins to your blood, adds flavor to your food, satisfies hunger, insulates your body from hot and/or cold
30% of your daily diet
9 calories per gram

11. Bad Fat Saturated Fat Solid or semi-solid at room temperature
Animal and tropical oils are high in saturated fat
Increases risk of heart disease

12. Good Fat Unsaturated Fat Liquid or oil at room temperature
Vegetable oils
Decreases risk of heart disease

13. Vitamin Water Soluble Fat Soluble C and B group
Stored and broken down in water
If you don’t use…
you lose!
Fat Soluble
A, D, E and K
Stored and broken down in fatty tissue

14. Mineral Macro-minerals Trace Minerals The body needs large amounts
Calcium
Sodium
Potassium
Trace Minerals
The body needs small amounts
Iron
Fluoride

15. Water Makes up blood, urine & sweat Keeps joints lubricated
Keeps things moving in your digestive tract

16. Hydrating Everyday your body loses 2-3 quarts of water
Replace the water by drinking 6-8 cups of water
Drinking non/low-fat milk, eating fresh fruits and vegetables
Check your urine…it should look more like lemonade then apple juice

17. Fiber The part of the plant that humans cannot digest.
Assists in digestion
Ways to add fiber to your diet:
Eat fresh fruit
Eat lightly cooked veggies
Eat dried fruits or granola
Eat more whole wheat or whole grains
Eat more popcorn