1. 6 classes of Nutrients
Unit 4 Nutrition

2. Supply energy for your body’s functions.
Carbohydrates
Supply energy for your body’s functions.
45-65 percent of daily intake
Complex
Long-term energy
Potatoes, grains, rice and oats
Fiber –aids in digestion
Simple
Quick burst of energy
AKA sugars
Naturally found in fruits,
veggies, and milk
Added to processed foods

3. Fats 20-35 percent of daily intake
Supplies the body with energy, helps form cells, and maintain body temp.
20-35 percent of daily intake
Trans Fats
Made when hydrogen is added to fat in vegetable oils.
Margarine, cookies, fries, processed foods.
Unsaturated Fat
Most are liquid at room temp.
Vegetable oil, nuts, seeds
Saturated Fat
Most are solid at room temp.
Meat, whole milk, butter, ice cream

4. Cholesterol
Found in animal products, but our liver actually makes it,
so it is not necessary.
Meat, egg yolk, fish and poultry Too much = Plaque build up/heart attack

5. Protein 10 to 35 percent of your daily intake
Serves as an energy source and helps with growth and repair of body tissue.
10 to 35 percent of your daily intake
Amino Acids: There are 20 amino acids, 11 of those are made by your body
which means your diet must supply the remaining 9.
Complete Proteins:
Contain all 9 essential amino acids.
Good Sources:
Animal sources, such as meats and fish.
Incomplete Proteins:
Lacks 1 or more essential amino acids.
Good Sources:
Plant proteins, such as bean and rice.

6. Proteins for Vegetarians
Vegetarians are people who do not eat meat or some animal products.
In order for vegetarians to get all amino acids they must combine those plant proteins to create the complete protein.
An example would be to combine rice and beans. Both are incomplete proteins, but when put together they provide all 9 essential amino acids.

7. Vitamins Fat Soluble Water Soluble Stored by the body
They are nutrients that are made by living things, that assist many chemical reactions in the body.
Fat Soluble
Stored by the body
Vitamins A, D, E, and K
Good Sources:
Carrots, dairy, liver, oils, leafy greens, the sun, and potatoes.
Water Soluble
Can not be stored by the body.
Vitamins B6, B12, C,
and Folate.
Good Sources:
Meats, greens, dairy, potatoes, melons, and citrus fruits.

8. Minerals 7 Significant Minerals
Nutrients that occur naturally in rocks and soil. Help regulate bodily functions.
7 Significant Minerals
Calcium, Magnesium, Phosphorus, Sodium, Potassium, Chlorine, Sulfur, and Iron.
Good Sources:
Dairy, leafy greens, meat, table salt, fruits, veggies, nuts, beans, shellfish, and dried fruits.

9. Water Female (ages 14-18 years) need ten 8oz cups of water a day.
Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in a water solution
Preventing Dehydration:
A serious reduction in the body’s water content. Symptoms include weakness, rapid breathing, and a weak heartbeat.
You can lose 4 cups of water during every hour of heavy exercise.
Female (ages years) need ten 8oz cups of water a day.
A total of 80oz
Male (ages 14-18) need fourteen 8oz cups of water a day.
A total of 112oz