5.01C What is a Nutrient?

• A nutrient is a chemical substance in

food that helps maintain the body.
• You need over 50 nutrients, which can
be divided into six groups.
• Water
• Carbohydrates
• Lipids (Fats)
• Proteins
• Vitamins
• Minerals
5.01C Nutrients 1
 The Six Classifications of
Nutrients

• Water Sugars
• Carbohydrates Starches
• Fats Cellulose
• Protein
• Vitamins
• Minerals

5.01C Nutrients 2
 These Nutrients Have Calories

• Proteins
• Carbohydrates
• Fats

5.01C Nutrients 3
 Definition of a Calorie:

• The unit used to measure

the energy value of food.

5.01C Nutrients 4
 Calories per gram:

• Protein 1 Gram = 4 calories

• Carbohydrates 1 Gram = 4 calories
• Fat 1 Gram = 9 calories

5.01C Nutrients 5
 Variables which affect
nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
5.01C Nutrients 6
Key Nutrient: Water

5.01C Nutrients 7
 Function
• Aids digestion and
cell growth and
maintenance
• Facilitates chemical
reactions
• Lubricates joints and
cells
• Regulates body
temperature
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5.01C Nutrients 8
Sources

• Liquids
• Food
• Breakdown of energy
nutrients

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5.01C Nutrients 9
Key Nutrient: Carbohydrates

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5.01C Nutrients 10
Function
• Supplies the
energy
• Provides fiber
• Help the body
digest fats

5.01C Nutrients 11
Sources
• Sugars: honey, jam,
molasses, candy,
table sugar
• Fiber: fruits,
vegetables, whole
grains
• Starch: breads,
cereals, pasta
5.01C Nutrients 12
Key Nutrient: Fats

5.01C Nutrients 13
 Function
• Supply energy
• Carry fat-soluble
vitamins
• Insulate the body
• Protect organs
• Provide essential
fatty acids
5.01C Nutrients 14
 Sources
Types of Fats
• Saturated: dairy products,
meats, lard, coconut and
palm oils
• Unsaturated: fish, nuts,
vegetable oils

5.01C Nutrients 15
 Cholesterol

• The fat-like substance in

found in body cells. This
substance clogs arteries.

5.01C Nutrients 16
Key Nutrient: Proteins

5.01C Nutrients 17
Functions

• Builds and repairs muscles

and cell tissues
• Helps the body make
important substances
• Regulates body processes
• Supplies energy

5.01C Nutrients 18
 Sources
Complete proteins:
• dairy products, eggs,
fish, meat and
poultry.
Incomplete proteins:
• beans, grains and
nuts.
5.01C Nutrients 19
Key Nutrient: Vitamins

5.01C Nutrients 20
 Function
Vitamins are divided into two main groups.
Fat-soluble vitamins
• dissolve in fats
• are stored in fatty tissues of the body
Water-soluble vitamins
• dissolve in water
• are not stored in the body
5.01C Nutrients 21
 Fat-Soluble Vitamins
Nutrient Functions Sources

Vitamin A Keeps skin and mucus Butter, dark green and yellow fruits
membranes healthy and vegetables, egg yolk, liver,
Prevents night blindness whole and fortified milk
Promotes growth
Vitamin D Builds strong bones and teeth Egg yolk; fortified butter,
margarine, and milk; the sun

Vitamin E Acts as an antioxidant to protect Eggs, liver, salad oils, whole grain
cell membranes cereals

Vitamin K Helps blood clot Cauliflower, egg yolk, organ meats

5.01C Nutrients 22
 Water-Soluble Vitamins
Nutrient Functions Sources

B-Complex Helps wounds heal Oranges, grapefruits,

Helps fight infection tangerines, cantaloupe,
Helps nervous tissue function healthy broccoli, citrus fruits, tomatoes
Plays important role in breakdown of and raw cabbage
proteins fats and carbohydrates

Vitamin C Keeps nervous system healthy Pork, whole grain breads and
(ascorbic acid) Releases energy from food cereals
Helps promote healthy gums and tissues

5.01C Nutrients 23
Key Nutrient: Minerals

5.01C Nutrients 2424

 Minerals
Nutrient Functions Sources

Calcium Builds bones and teeth Milk, yogurt, cheese,

Helps muscles and nerves work
Iron Combines with protein to make
hemoglobin. Helps cells use oxygen
Potassium Helps nerves and muscles
Balances body water
salmon, dark veggies
Liver, spinach, raisins and
molasses
Potatoes, bananas, prune
juice and tomato products

Sodium Helps nerves and muscle function Salt, soy sauce, processed
foods and country ham

Iodine Promotes normal functioning of the Iodized salt and salt water
thyroid gland fish

5.01C Nutrients 25
 Food For Thought
Avoid excesses of some vitamins and minerals.
To promote good nutrition and maintain good
health:
• Eat a variety of foods from the food guide
pyramid.
• Drink plenty of water

• Daily exercise

• Seek the advice of a physician or dietician

before taking supplements
5.01C Nutrients 26