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HEALTHFUL EATING
Nutrients at Work for You
Nutrients at Work
• Nutrients are
chemical substances
from food, which the
body uses to function
properly.
• After your body digest
food, your
bloodstream absorbs
nutrients from the
digestive tract and
carries them to
• Body cells
• In cells nutrient help
maintain and regulate
body processes and
promote growth
Nutrition
• Nutrition is the
science of how
nutrients support the
body.
• Six categories
• Carbohydrates
• Proteins
• Fats
minerals
• Vitamins
• Water
• Therefore, you need to
eat a variety of foods to
get all the nutrients you
need
Carbohydrates
• Major sources of energy
in your diet
• Three kinds:
• Sugars, starches, and
fiber
• Sugar are simple
carbohydrates found
in foods such as milk,
fruits, candy and
cookies.
• Your body can use
some sugars right
away for energy.
Carbohydrates
• Starches are often
called complex
carbohydrates.
• Before your body can
use starches for
energy, it must
convert the starches
into simple sugars
during digestive.
• Nutrition experts
recommend most people
get more than half of all
their daily calories from
complex carbohydrates.
Carbohydrates
• Fiber is a complex
carbohydrate
• Body cannot digest fiber,
you need fiber in your diet
• Fiber provides roughage
that stimulates the normal
• activity of you intestines
• Fiber moves food through
your body and helps your
body get rid of solid
wastes.
• When you eat more
carbohydrates than your
body can use, some of
them are changed to
glycogen.
Carbohydrates
• Glycogen is stored in
your body for times
when you need quick
energy, such as when
you run to catch a bus
• Your body maintains
• Excess carbohydrates
only a small amount
that are not stored as
glycogen are changed to
of glycogen
fat for storage in the body
Proteins
• Proteins are a nutrient
found in every cell in your
body
• Needed for growth,
maintenance, and repair
of body tissues
• Proteins are made up of
amino acids, which are
building blocks for your
cells.
• Your body uses
proteins to produces
enzymes and
hormones
• Helps the body
maintain its chemical
balance and build
antibodies to fight
infections
Proteins
• Two classes of
proteins: complete
and incomplete
• Complete proteins
supply all the amino
acids your body
needs
• Incomplete proteins
sources contain some,
but not all, of the amino
acids your body needs
Proteins
• Protein foods should
be eaten each day
• Severe protein
shortages may result
in a disease called
kwashiorkor
• Protein consumed
beyond the body’s
needs is stored in the
body as fat
Fats
• Fats are concentrated
sources of food
energy
• Provide slightly more
than twice as much
energy per unit of
weight as
carbohydrates and
proteins
• Supply energy
• Fat is stored beneath the
surface of the skin to
insulate the body from
shock and temperature
changes
Fats
• Fat protects and
cushions the organs
in your body from
injury
• Fats are needed in
the diet to help the
body distribute and
use some vitamins
• Fats also supply essential
fatty acids, which are
needed for normal
growth.
Fats
• Two categories of
fats:
• Saturated fats are
solid at room
temperature.
• Unsaturated fats are
most often liquid at
room temperature.
• Sometimes
manufacturers
process unsaturated
fats to make them
solid. This process is
called hydrogenation.
Fats
• Cholesterol is a fatty
substance found in
every body cell.
• The body uses
cholesterol to make a
number of important
materials, including
sex hormones and
vitamin D
• Your body manufactures
all the cholesterol you
need
Minerals
• Minerals are inorganic
substances needed
for building tissues
and regulating body
functions.
• Essential part of
• Minerals also aid in the
bones, teeth and red
proper functioning of
muscles and nerves and
blood cells
in the clotting of blood
• Growth and repair of
body tissues
Calcium and phosphorus
• Calcium and phosphorus
are also found in teeth,
soft tissues, and body
fluids.
• Calcium is used to
regulate the use of
other minerals in the
body.
• Without calcium the
blood would not clot
• Helps the nervous
system to function
Calcium and Phosphorus
• If a person’s diet is
low in calcium, his or
her bones will serve
as a reserve to fill
immediate calcium
needs
• A low calcium intake
over a long period
could lead to
osteoporosis
• This is a disease
characterized by
weak, brittle bones,
which are more likely
to fracture
Fluorine
• Fluorine is needed for
the proper
development of bones
and teeth
• Reduce tooth decay
• Added to the supply
of drinking water
Iodine
• Iodine is present in
very small amounts in
the body but it is
essential for good
health
• Iodine is used to
make thyroxine
• Thyroxine is a hormone
produced by the thyroid
gland
• Controls the rate at which
the body uses nutrients
Iron
• Iron is another
essential mineral
• Hemoglobin is a
substance in the
blood that carries
oxygen from the lungs • A diet that is constantly
to cells throughout the
low in iron results in a
condition known as iron
body
deficiency anemia.
• Symptoms fatigue, pale
skin, and poor appetite
Sodium
• Sodium works with
other minerals to help
maintain the balance
of fluids in the body
• It also plays a role in
transmitting nerve
impulses to the brain
• Many people get to much
• Linked with high blood
pressure
Zinc
• Zinc has a number of
functions in the body
• Important for normal
growth and
development
• Helps the immune
system work properly
• An excess of zinc can be
toxic.
Other Minerals
• The body needs a
number of other
minerals to maintain
good health.
• Copper
• Potassium
• Chlorine
• Magnesium
• selemium
Vitamins
• Vitamins are organic
substances needed in
small amounts for
normal growth and
the maintenance of
good health.
• Regulators of body
processes
• Vitamins are necessary to
enable the other nutrients
to do their work
Vitamins
• Vitamins are
necessary to enable
the other nutrients to
do their work
• Most vitamin needs
can be met by eating
a variety of foods
• Fat-soluble vitamins
these are vitamins
that can be stored in
• Fatty tissues and in the
liver
• The fat-soluble vitamins
are A, D, E, & K
Fat Soluble
• VitaminA is needed
for good vision,
normal growth, and
healthy skin
• Night blindness
occurs when the eyes
cannot adjust from
bright to dim light
• Carotene is present in
orange fruits and
vegetables
Fat soluble
• Vitamin D helps your
body absorb calcium and
phosphorus and deposit
them into cells
• Sunshine vitamin
• Vitamin E in the human
body is to act as an
antioxidant
• Substance that protects
compounds from the
damaging effects of
oxygen
• Vitamin K is needed for
proper blood clotting
Water-soluble
• These vitamins are
not stored in the body
to a great extent
• Excreted in the urine,
sweat out, etc.
• B vitamins and
vitamin C
• Thiamin
• Riboflavin
• niacin
• Vitamin B12
• Vitamin C helps hold
body cells together
and keeps the walls
of the blood vessels
strong.
• Healing wounds
Water
• One of the most
important nutrients
• Basic part of blood
and tissue fluid water
helps carry nutrients
to the cells
• Water also carries
waste products from
the cell
• Water aids in digestion
• Water regulates body
temperature
Recommended Nutrient Intakes
• Recommended
• planning and
Dietary Allowances
assessing diets
• Established in 1941
• Dietary Reference
Intakes outline
• Developed the RDA
nutrient requirements
are revised to reflect
for each sex and for
the latest nutrition
several age groups
studies
• RDA one of four types • Allowances include
need for energy,
of reference values
protein, and many
that can be used for
vitamins
Recommended Nutrient Intakes
• And minerals
• Allowances given in the DRI’s are
designed to meet the needs of healthy
people
• Guides for people who have special
dietary needs