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FOD1010: Food Basics 1 Know Your Nutrients PROJECT 3: TRAINING ROOM 2: KNOW YOUR NUTRIENTS You may find it helpful to go to the Know Your Nutrients Chart as you review the following information. Nutrients are chemicals essential in the body for energy, for growth and maintenance, and to keep body systems working. Nutrients work together to keep the body functioning. There are six classifications of nutrients—carbohydrates, proteins, fats, water, vitamins, and minerals. Fibre is also important for good health. I. Macronutrients Nutrients required by the body in larger amounts. Carbohydrates, proteins, and fats all provide energy. Water doesn't provide energy, but it is essential to transport other nutrients to where they are needed in the body. A. Carbohydrates Body's main source of energy Helps the body use fat Food sources: whole grains, cereals, vegetables, fruits B. Proteins Builds and repairs body tissues Forms antibodies to fight infection Can be used for energy Food sources: lean meat products, poultry, fish, eggs, milk, cheese, dried beans, nuts C. Fats Source of energy Transport vitamins A, D, E, and K Food sources: butter, margarine, oils, cream, meats, nuts, egg yolks, milk, cheese, fried foods D. Water Carries nutrients to cells Carries waste away from cells Essential in all body fluids like blood and saliva Food sources: water, juice, milk, soups, fruits, vegetables FOD1010: Food Basics 2 Know Your Nutrients II. Micronutrients Nutrients required in the body in small amounts which help other nutrients do their jobs. A. Vitamins 1. Water soluble a. Thiamin Releases energy from carbohydrates Food sources: whole grains, cereals, beans, peas, pork b. Riboflavin Helps release energy to body cells Food sources: whole grains, cereals, dairy products, vegetables, beans, peas, meat, poultry, fish c. Niacin Helps maintain a healthy nervous system Food sources: meat, poultry, fish, liver, kidney, enriched grains d. Folacin Aids in formation of red blood cells Food sources: fruits, legumes, liver, dark green and leafy vegetables e. Vitamin B12 Aids in building red blood cells Food sources: meat, poultry, fish, eggs, dairy products f. Vitamin C Helps maintain healthy teeth and gums Fights infections Food sources: citrus fruits, green and red peppers, broccoli, cabbage, cauliflower 2. Fat soluble a. Vitamin A Helps maintain healthy skin FOD1010: Food Basics 3 Know Your Nutrients Food sources: dark green and yellow vegetables (broccoli, squash, sweet potatoes), liver, yellow fruits, eggs, milk b. Vitamin D Aids in the formation and maintenance of strong bones and teeth Food sources: milk, eggs, liver, oily fish c. Vitamin E Protects vitamin A and C from damage Food Sources: vegetable oils, whole grains, nuts, seed, legumes d. Vitamin K Important for normal blood clotting Food Sources: dark green leafy vegetables, cabbage, cauliflower, turnip, eggs B. Minerals 1. Calcium Helps build and maintain strong bones and teeth Maintains and repairs skeleton Food sources: milk, yogurt, cheese, leafy vegetables, grain products 2. Iron Forms hemoglobin in the red blood cells to transport oxygen and carbon dioxide Food sources: lean red meat, fish, poultry, shellfish, egg yolks, dried fruits, whole grains 3. Phosphorus Helps build and maintain strong bones and teeth Maintains and repairs skeleton Food sources: lean red meat, fish, poultry, grains products III. Other: A. Fibre Dietary fibre aids in digestion by helping eliminate waste from the body. Food sources: vegetables, fruits, whole grains, dried peas, beans