Download Nutrients

Mrs. Levesque
7th Grade
Food & Nutrition
 Nutrients
are substances found in foods
that are important for the body’s growth
and maintenance. They are nourishing
substances such as carbohydrates, fiber,
proteins, fats, vitamins and minerals.
 These

are nutrients that provide your body
with ready energy.
They come in the form of starches and sugars. However,
your body can not store them for long periods of time.
So if you need energy but have not eaten carbs lately,
your body will have to make energy from other body
tissue. Foods containing carbs should be a major
ingredient in your diet – especially grains, vegetables
and fruits. These foods are complex carbohydrates and
contain other nutrients besides just starch and sugar.
 Fiber
 It
is indigestible threadlike cells.
is not strictly a nutrient. It is important because
it helps to move food through the digestive
system. Whole grain cereals and breads as well
as fruits and vegetables are excellent sources of
fiber.
 Proteins
are the nutrients that are
necessary for building and repairing
body tissue.
 They
are the basis of all of the bodies cells and
form the major part of all hair, nails and skin. All
proteins and made from the same basic
chemical called amino acids. There are 22
different kinds of amino acids.
• Read pg. 338
 Amino
Acids – Basic Chemical (22 total)
 Complete
Proteins – Those that contain the 9
essential amino acids (meats, poultry, eggs,
milk, cheese)
 Incomplete
Proteins – Those foods that
contain only some of the 9 essential amino
acids. Protein complimenting is when you
consume two or more incomplete proteins
together to form a complete protein.



Some fats are necessary for good health.
Saturated = Animal Fats
Unsaturated = Vegetable Oils
The body uses them for reserve energy. Fats also allow your body to
store and use other nutrients such as vitamin A. Too much fat in your
diet is stored as fatty tissue and could make you overweight. Fats can
also be obtained from excess carbs which are converted to fats if not
immediately needed for energy.
Meats , butter, salad dressings, nuts, milk, cheese, egg yolks, french
fries, ice cream
 There
are two types of fats
 Saturated fats - found in the animals fats of
meat, milk and butter and in tropical olis
such as coconut and palm. Saturated fats
can lead to high levels of cholesterol.
 Unsaturated fats – these fats are better for
you and are found in vegetable oils such as
corn and olive oils.
 * Cholesterol is a white wax-like substance that plays an important
role in transporting and digesting fat - but high levels can lead to
heart disease, high blood pressure and hardening of the arteries.
 Close


to 75% of your body is water.
It is found in all cells and is the basic material of your
blood. It transports nutrients and carries away waste.
Your body is continually losing water so it must also
take it in. You should drink between 6-8 glasses of
water per day – more if it is hot or you are exercising.
Milk, soups, many fruits and vegetables

Vitamins are nutrients that help the body stay
healthy, function properly, and make use of other
nutrients. They are needed in very small
amounts. They can be water soluble or fat
soluble.
Vitamins B & C = water soluble which means
that they are easily absorbed and move through
the body in water.
 Vitamins A,D,E & K = fat soluble which means
they travel through the bloodstream in droplets
of fat and can be stored for long periods of time
in fat cells.

Vitamin B = There are 8 B vitamins. They help
nerve and brain tissue develop and work and aid
digestion. The most important are thiamin B1,
riboflavin B2, and Niacin. B vitamins are found in
milk products, meats, breads and cereals.
 Vitamin C = Also called ascorbic acid, helps the
body build cells (healing cuts and bruises). Also
it helps form strong teeth, bones and healthy
gums. Vitamin C is found in citrus fruits and
strawberries, cantaloupes, broccoli, raw cabbage
& turnip greens.

Vitamin A – found in yellow and dark green veggies
(carrots, sweet potato, broccoli, spinach). You need it
for good vision, healthy teeth, gums and strong
bones.
 Vitamin D – Helps you use minerals like calcium and
phosphorus. It is a key substance in the formation of
bones and teeth. Your body makes it own if you get
enough sunlight. Dairy products add vitamin D.
 Vitamin E – Helps keep red blood cells healthy. It is
found in vegetable oils, grains, nuts and green leafy
veggies.
 Vitamin K – Helps your blood clot and is found in
broccoli and cauliflower.






Minerals are simple substances that form parts of many
tissues and are needed to keep body processes operating
smoothly. Your body has large and small quantities of
different minerals- all are essential.
Calcium & phosphorus – Work together as a team to
maintain strong bones and teeth and keep the nervous
system working properly. Good sources are milk, cheese,
yogurt, dark leafy greens, meats, fish poultry.
Iron – vital for building red blood cells. Liver, spinach and
raisins are good sources.
Sodium – found in table salt and helps to control water
movement in the body. Too much can disrupt the system
and cause high blood pressure as well as swelling.
Others- Potassium, magnesium, zinc and iodine.
• Read pg. 343