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Main Nutrients
Macronutrients:
Carbohydrates
Proteins
Fat
Micronutrients:
Vitamins
Minerals
Water
CARBOHYDRATES:
 Carbohydrates are the body’s _____main source of energy___________________
 Found in food mainly from __plant_ sources such as ___fruits, veggies, and grains______
 Should be ____55%_____ of your diet
Carbohydrates are broken down into two categories:
___Simple___________
_____Complex___________
Definition:
sugars
Starches and dietary fibre
-sucrose
-fructose
-maltose
-lactose
-
Honey
Maple syrup
Corn syrup
Molasses
Brown sugar
Veggies: potatoes, corn, grains, rice,
pasta, bread
Known as:
Examples
FIBER:
Dietary Fiber:
 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____________
Insoluble Fiber:





Fiber that will __NOT dissolve in water__________________
Absorbs water, __like a sponge_____________________
Helps food move through the _large intestine_________ at a normal rate
Promotes __regular bowel movements__________________
Found in ___fruit and veg skins AND whole wheat products________________
Soluble Fiber:
 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
PROTEIN:
 Are nutrients that _help build, repair and maintain body tissue_______________
 Proteins are also a source of energy
 Your __hair, eyes, skin, muscles and bones are made of protein________________

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______________________ because they must come from the food you eat
 Should be __12 – 15%___________ of your diet
Proteins can be broken down into to categories:
Definition
Examples
____complete_____________
-Proteins that supply all 9 essential
amino acids
___incomplete______________
are lacking one or more essential amino
acids
-Meat, poultry, fish, milk products, and
soy products
Include all from plant sources (except
soybeans)
Need to eat a variety of food to obtain all
proteins
FATS:
 Are a concentrated source of energy
 Need fats to perform important functions in your body
1) _ Provides energy between meals
2) __ Makes you feel full longer
3) _ Builds hormones and helps your immune system
4) __ Promotes healthy skin and normal cell growth
5) __ Transports certain vitamins and minerals across cell membranes
2 Types of Fat:
____Saturated_______________
___Unsaturated______________
Description:
-solid at room temp.
-liquid at room temp.
Good or Bad?
BAD
GOOD
Sources?
-animal products: butter, meat, milk,
eggs
-plant sources: olive, seed oils, canola
Cholesterol:
• _Is a fat like substance present in all body cells, and needed for many essential body processes.
Cholesterol is needed for many essential body processes:
6) _ Digestion of fat
7) _ Skin’s production of vitamin D
8) __ Manufactured in the liver
9) __ Found in all animal products
2 types of cholesterol:
_______LDL________________
Low-density lipoproteins
_______HDL______________
High-density lipoproteins
What is does?
-transports cholesterol in the body
-excess builds up in arteries
-causes heart disease and stroke
-helps remove LDL
-protects against heart attacks and
strokes
Good or Bad
BAD
GOOD
Definition:
VITAMINS:
 Are chemicals that help regulate many __vital body processes___ and aid other nutrients in doing their
job
 Needed in _small________ amounts
 Have antioxidants:
–
___ substances that protect body cells and the immune system from harmful chemicals in the air, certain
foods and tobacco smoke
Water Soluble:
 Dissolve in _water___________
 Thus pass easily through the _ bloodstream_______ in the process of digestion.
 Water soluble vitamins: ___Thiamin , Niacin, folic Acid, Vit. B12, , Vit. C_____
Fat Soluble:
 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 liver.
 Fat soluble vitamins: _A, D, E, K______________________________
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
WATER:
 Known as the _forgotten nutrient____________
 _most_____critical to our survival
 Can only live a few _days_______without water
 _50%____ of our body is water
 _80%____ of our blood is water
 Water helps to maintain __body temperature_______________
 Gets _rid of_________of waste products
From the textbook (page 240-247) complete the following:
Vitamins:
Vitamin
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Folate (Folacin,
Folic Acid
Vitamin B12
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Fat or Water
Soluble
Function
Food Sources
Minerals:
Mineral
Major or Trace
Mineral
Function
Food Sources
Calcium
Phosphorus
Magnesium
Iron
Zinc
Fluoride
Electrolytes:
Electrolyte
Sodium
Chloride
Potassium
Function
Food Sources