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Nutri
en
ts
Nutrients
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A substance that provides nourishment
essential for growth.
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Nutrient Dense: Foods that are high in
nutrients.
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Empty Calories: Foods that are high in
calories, but low in nutrients.
6 Basic Nutrients
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Carbohydrates
Fat
Protein
Vitamins
Minerals
Water
Carbohydrates
Used for…
The body’s main source of ENERGY
How much do we need?
Types of Carbohydrates
Simple: quick energy
Complex: long-lasting energy
Fiber: Cleans the intestines and helps
eliminate waste.
How much do we need?
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It should make up 50 – 60% of our daily diet.
Fats
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Used to…
1. Insulate body
2. Store energy
3. Cushion & protect
organs
4. Transport
vitamins
5. Add flavor to
foods
Types of Fat
Let’s look at that again...
How much fat do we need?
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Don’t consume more than 30% of your diet
from fat
Protein
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Used to:
⬜
⬜
Help our bodies grow
Build & repair body
tissues
Types of Protein (List sources in your
notes)
How much protein do we need?
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It should make up 10 – 15% of
our daily diet.
Vitamins:
Used to regulate body functions
Fat-soluble: Dissolve in fat & can
Water-soluble: Dissolve in water
be stored in the body.
& are not stored in the body.
Vitamin Importance
Sources
A
Promotes growth, Sweet potatoes,
the immune
carrots, spinach,
system, & vision kale, squash
D
Promotes healthy Dairy, eggs, fish,
bones
fortified cereals
E
Protects body
tissues from
damage & keeps
the immune
system strong
Spinach, nuts,
avocados, fish,
broccoli
K
Helps blood to clot Herbs, green leafy
vegetables, hot
spices, asparagus,
dried fruit
Vitamin Importance
Sources
B
Essential for body Seafood, red meat,
functions such as low-fat dairy, eggs,
energy production fortified cereal
& making red
blood cells
C
Promotes growth
and repair of
tissues
Peppers, dark
green leafy
vegetables, kiwi,
broccoli, berries,
citrus fruits
Minerals
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Help your body grow, develop, and stay healthy.
Mineral
Importance
Sources
Iron
Carries oxygen throughout your body Clams/oysters, meat, nuts,
dark leafy greens
Potassium
Regulates blood pressure
Dark leafy greens, baked
potatoes, yogurt, bananas
Calcium
Builds strong bones
Cheese, yogurt, milk, dark
leafy greens, fortified
cereal/orange juice
Zinc
Keeps immune system strong
Seafood, meat, spinach,
nuts, beans
Water
Quick Fact
◻ Makes up 60-70% of the body.
What does it do?
1. Carries nutrients to all
parts of the body
2. Water helps the body get
rid of wastes
3. Energizes muscles
4. Regulate body
temperature
5. Helps important organs
function
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Dehydration:
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Loss of water from body tissues
Drink when you are thirsty &
with meals.
Sports drinks often contain too
much sugar.
Athletes who use energy drinks
may become dehydrated.
Are you getting enough water?