1. Main Nutrients

2. MACROnutrients
Carbohydrates (CHO)
Protein (PRO)
Fats (FAT)

3. MICROnutrients
Vitamins
Minerals
Water

4. Carbohydrates The body’s main source of energy.
Found in food mainly from plant sources, such as fruits, veggies, grain products.
Should be about 55% of your diet
Examples of Carbohydrates:
a. Simple b. Complex c. Dietary Fibre (Insoluble Fibre, Soluble Fibre)

5. Simple Carbohydrates
Simple carbohydrates, or sugars, are a natural part of many food.
Known as:
fructose (found in fruits)
Maltose (Found in grain products)
Lactose (Found in milk products)
Sucrose (Extracted from plants table sugar)

6. Other simple carbohydrates are:
Corn syrup
Honey
Maple Syrup
Molasses
Brown Sugar

7. Complex Carbohydrates
Complex carbohydrates are broken down into subcategories:
a. Starches b. Dietary fibres
Found in veggies, such as potatoes, corn, grains, rice, pasta and bread.

9. Dietary Fibre
Is the only carbohydrate that DOES NOT provide energy to the body.
It consists of non-digestible plant material
Found only in food from plant sources, such as fruits, veggies and grain products
There are 2 types: Soluble and Insoluble

10. Insoluble Fiber Fiber that will not dissolve in water
Absorbs water, much like a sponge
Helps food move through the large intestine at a normal rate
Promotes regular bowel movements
Found in fruit and veggie skins and whole wheat products

11. Soluble Fibre Is fibre that dissolves in water
Increases the thickness of the stomach contents
Reduce blood cholesterol levels
Found in fruits, veggies, legumes, peas and oat products

12. Proteins
Are nutrients that help build, repair and maintain body tissue.
Proteins are also a source of energy
There are complete and incomplete proteins
Your hair, eyes, skin, muscles and bones are made of protein

13. Proteins are made of chains chemical building blocks called AMINO ACIDS
Your body can make all but 9 of the known 22 amino acids.
These nine are called Essential Amino Acids because they must come from the food you eat
Should be about 12 to 15% of your diet

14. Complete Proteins Incomplete Proteins
Proteins that supply all 9 essential amino acids
Meat, poultry, fish, milk products, and soy products
Incomplete Proteins
Proteins that are lacking one or more essential amino acids
Include all from plant sources (except soybeans)
Need to eat a variety of food to obtain all proteins

15. Fats Are a concentrated source of energy
Need fats to perform important functions in your body:
Provides energy between meals
Makes you feel full longer
Builds hormones and helps your immune system
Promotes healthy skin and normal cell growth
Transports certain vitamins and minerals across cell membranes

16. 2 Types of Fats: Unsaturated – liquid at room temperature (oils)
Monounsaturated: olive, avocado, peanuts, sunflower, canola
Polyunsaturated: Omega 3: fish, flax, walnuts *help lower LDL
Omega 6: soy, nuts, seeds, sesame, corn
Trans fats: caused by hydrogenation (margarine, snack foods, packaged baked goods)
2. Saturated – solid at room temperature (butter)
- health benefits are controversial!
Animal sources: meat, dairy, eggs
Plant sources: Coconut, Palm oil

17. Cholesterol
Is a fat like substance present in all body cells, and needed for many essential body processes.
Digestion of fat
Skin’s production of vitamin D
Manufactured in the liver
Found in all animal products
There are 2 types: LDL and HDL

18. LDL Cholesterol LDL – low-density lipoproteins
Is a chemical that transports cholesterol from the liver to wherever it is needed in the body
Excess builds up on artery walls
Increases your risk of heart disease and stroke because it contributes to plaque: a thick, hard deposit that can clog arteries and make them less flexible.
BAD cholesterol (LDL = Lethal)

19. HDL cholesterol
HDL cholesterol is considered “GOOD” cholesterol because it helps remove LDL cholesterol from the arteries.
Experts believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and back to the liver, where it is broken down and passed from the body.
A healthy level of HDL cholesterol may also protect against heart attack and stroke.
GOOD cholesterol (HDL = Healthy)

20. Vitamins
Are chemicals that help regulate many vital body processes and aid other nutrients in doing their job
Needed in small amounts
Have antioxidants:
Are substances that protect body cells and the immune system from harmful chemicals in the air, certain foods and tobacco smoke

21. Water-Soluble Vitamins
Dissolve in water, thus pass easily into the bloodstream in the process of digestion
Thiamin, Niacin, Folic Acid, Vitamin B12, Vitamin C
The body will excrete any ‘extra’ vitamins in the bloodstream. (Very difficult to overdose)

22. Fat-Soluble Vitamins
Are vitamins that are absorbed and transported by fat
When you eat more than you need, they will be stored in the body’s fat and in the liver. (These can become toxic if too much is consumed)
Vitamins: A, D, E, K

23. Minerals
Are non-living substances that help the body work properly and in some cases, become part of body tissue such as bone.
Need in small amounts
Vital for good health

24. Major Minerals Are minerals needed in relative large amounts: Calcium
Phosphorus
Magnesium

25. Trace Minerals Are mineral needed in very small amounts Iron Zinc
Copper
Iodine
Selenium

26. Electrolyte Minerals
Are specific major minerals that work together to maintain the body’s fluid balance.
Potassium
Sodium
Chloride

27. Water Known as the forgotten nutrient Water helps:
Take normal body temperature
Get rid of waste products
Most critical to our survival
Can only live a few days without water
55% of our body is water, 80% of our blood is water