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Chapter 14
A Healthy Diet
Nutrients for the Body
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Scientists have identified 45-50 nutrients
that body needs.
Nutrients are food substances required
for the growth and maintenance of your
cells.
They are divided into six groups:
carbohydrates, proteins, fats, vitamins,
minerals, and water.
Nutrients that provide energy
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Three types of nutrients supply the
energy your body needs:
Carbohydrates
Proteins
Fats
Carbohydrates
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They are your bodies main source of energy
There are two kinds: Simple and Complex
Complex are sugars found in foods such as
whole-grain breads, vegetables, and grain.
Simple should account for 15 percent or less of
the total calories in your diet. Contains sugars
from fruit juices, candy, pastries, and soft
drinks.
Fiber is a type of complex carbohydrate that
your body cannot digest.
Protein
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Proteins are the group of nutrients that builds, repairs and
maintains body cells.
They are the building blocks of your body.
Animal products such as milk, eggs, meat, and fish,
contain proteins.
Some plants such as beans and grains may also contain
protein.
Provide energy but not as much as carbohydrates or fats.
Amino acids are simpler substances your body breaks
protein down to.
Complete proteins contain all nine essential amino acids.
Incomplete proteins contain some, but not all of them.
Fats
Are in animal products and some plant
products such as nuts or vegetable oils.
 Saturated fats are solid at room
temperature. Usually from meat.
 Unsaturated fats are
liquid at room temperature.
Usually from plants.
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Minerals
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Essential nutrients that help regulate the
activities of cells.
Come from earth’s crust.
Present in plants and animals.
We need 25 different minerals in varying
amounts.
Eating a variety of foods will help provide
adequate amounts.
Functions and Sources of
Minerals
Mineral
Functions in the body
Food Sources
Calcium
Builds and maintains teeth and bones; helps
blood clot; helps nerves and muscles function
Cheese; milk; dark green vegetables;
sardines; legumes
Phosphorus
Builds and maintains teeth and bones; helps
release energy from nutrients
Meat; poultry; fish; eggs; legumes;
milk products
Magnesium
Aids breakdown of glucose and proteins;
regulates body fluids
Green vegetables; grains; nuts;
beans; yeast
Sodium
Regulates internal water balance; helps nerves
function
Most foods; table salt
Potassium
Regulates fluid balance in cells; helps nerves
function
Oranges; bananas; meats; bran;
potatoes; dried beans
Iron
Helps transfer oxygen in red blood cells and in
other cells
Liver; red meats; dark green
vegetables; shellfish; whole-grain
cereals
Zinc
Aids in transport of carbon dioxide; aids in
healing wounds
Meats; shellfish; whole grains; milk;
legumes
Vitamins
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Needed for growth and repair of body
cells.
Vitamin C and B vitamins are water
soluble.
Vitamin A, D, E, and K are fat soluble
and dissolve in fat.
Water
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Carries other nutrients to cells, carries
away waste, and helps regulate body
temperature.
Most of our body weight is made up of
water. 50 to 60 percent
How much water is enough?
The Food Pyramid
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Fats, Oils and Sweets-Use Sparingly
Dairy: 2-3 servings
Meats, nuts and legumes: 2-3 servings
Vegetables: 3-5 servings
Fruits: 2-3 servings
Bread, Grain and Pasta: 6-11 servings
Food Choices
What is important to know on a
food label?
 What do food labels claim?
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Myths
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Skipping meals is a good way to lose weight.
A food supplement is tested for safety and to
insure that it meets claims advertised by the
seller.
High protein diets are best for losing weight
and maintaining good health.
If you limit the amount of fat in foods, you do
not need to be concerned with how many
calories a food contains.
Eating Before Physical Activity
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Special diets are typically not necessary before
athletic competitions.
Allow extra time between eating and activity
before vigorous competitive events.
Before competition, reduce the size of your
meal.
Drink fluids before, during, and after activity.