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Six Nutrients
Words to Know!
NUTRITION - is the science that
studies how body makes use of food.
DIET - is everything you eat and drink.
NUTRIENTS - are the substances in
food.
The Process of Satisfying Hunger
1.
2.
3.
4.
5.
6.
You need energy
You feel hungry
You eat to get rid of hunger
You feel satisfied
You need more energy
The cycle repeats again
What Food Does for You
It provides energy for daily activity
It gives you raw material
Eating is an enjoyable activity
Six Nutrients
 Carbohydrates
 Protein
 Fat
 Minerals
 Vitamins
 Water
 Basic Nutrients Groups For Energy:
Carbohydrates, Proteins, Fats
 Basic Nutrients Groups For Metabolism:
Vitamins, Minerals, Water
Carbohydrates
Carbohydrates are the primary source of energy. These nutrients provide
sugars to your system for quick energy. 40-50% of our daily food energy
intake (in calories) should be carbohydrates, but not just any carbohydrates.
Many processed foods (candy, ice cream, soda, fruit juice, honey, etc.) have
very high amounts of refined carbohydrates that flood your body too quickly
with energy. Over time, this can cause very serious health problems. Make
sure to get most of your carbohydrates from unprocessed foods (whole
grains, beans, peas, brown rice, fresh fruits and vegetables).
Sources of Carbohydrates:
- Whole wheat breads
- Rice
- Pasta
- Potatoes
Protein
Protein is essential for body growth, build and repair cells, fight
infection, and make blood strong. These body builders are made up
of amino acids. and repair of body cells. These are sometimes
called the building blocks of life because, in addition to providing
slow, sustained energy, proteins provide necessary amino acids
that help regulate body function and structure. This is why some
body-builders and athletes add protein supplements to their diets.
20-30% of our daily food energy intake should be from proteins.
While all meats and dairy foods are high in proteins, the best
protein foods are low in cholesterol and saturated fats (ocean fish,
salmon is best, tofu, beans, black-eyed peas).
Sources of Protein:
- Meats
- Eggs
- Fish
- Nuts
- Beans
Fats
Fats are another source of energy. Fats may be the least understood of the nutrient
groups. We can't live without them but we think they harm us. Actually, only
certain fats (cholesterol, saturated fats) are harmful when eaten in excess. This is
why we should limit our beef, pork, lamb, veal, butter, coconut and dairy
products. Monounsaturated fats (from nuts, seeds, olives) and Polyunsaturated
fats (from sunflower, corn, fish and shellfish) are fats that are good for us. Omega
3 fats (cold water ocean fish, salmon) actually have been shown to reduce
cholesterol. Our fat intake should be about 20-30% of our diet.
Sources of Fat:
- Butter
- Cheese
- Eggs
- - Meat
Vitamins
Vitamins help regulate body functions. Your body cannot produce vitamins;
you must obtain them through foods. Vitamins help the body use food
and work properly. Nutrients have been proven over time to be
necessary for health and fitness, but are in short supply in most modern
diets. It only takes a tiny amount of these nutrients, but, if missing from
the diet, they can cause giant health problems. Many vitamin
supplements are available at varying strengths and qualities.
Sources of Vitamins:
- Fruits
- Vegetables
- Whole grain breads
Vitamins work in many reactions that regulate body
processes.
 All of the B vitamins help us get energy from the foods we
eat.
 Vitamin C, vitamin E, and beta-carotene (a form of vitamin
A) act as antioxidants. They prevent cells from being
damaged by oxygen.
 Vitamin A is important for normal vision
 Vitamin D is needed for bone health.
 Vitamin K is important for blood clotting.
Minerals
Minerals help your body work properly. Although minerals make up only a small
fraction of total body weight (4-5%), they are essential for human metabolism
Like Vitamins, it only takes a tiny amount of each mineral to avoid serious
health problems (like bone disease, depression, etc), but with more
processed and prepared foods in our diets, less minerals are available.
Minerals build bones, teeth, blood, and helps the body use energy. Minerals
combine in important ways in the body, like Calcium in our bones. Each
mineral has a specific role in our body. They also regulate body processes.
For example, the Iron in red blood cells transports oxygen.
Sources of Minerals:
- Milk
- Meats
- Whole grain cereal
Main minerals : Iron and Calcium
.
 MINERAL WHAT IS IT NEEDED FOR? WHERE
IS IT FOUND?
 IRON -Involved in transporting oxygen around the body in the

red blood cells. The best source is red meat e.g. beef and lamb.
Green leafy vegetables, whole meal breads and stimulated
breakfast cereals contain iron but it is not absorbed as well from
these foods. Having a vitamin C source at the same meal will
increase the amount of iron the body absorbs from these foods, e.g.
having a fresh orange or orange juice with your breakfast cereal.
CALCIUM- Bones are composed of several minerals, the most
important being calcium. Vitamin D works with calcium. Calcium
requirements are higher during teenage years. In milk, cheese and
yogurt, (low fat varieties have the same amount). Smaller amounts are
found in white bread, nuts, green leafy vegetables and tinned fish.
Water
Water is essential to our body because it carries nutrients. Yes,
water is a nutrient...the forgotten nutrient. Many people
chase after the latest, most exotic nutrient when all they really
need is to drink enough pure water. Nothing else works like
water to clean your system, control your weight, digestion,
energy, alertness. Nothing on this PowerPoint can work if
you're not getting enough pure water.
Sources of Water:
- Juices
- Oranges
- Milk
- Water melon
 Water transports other nutrients to cells, carries
wastes away, aids digestion and more. It makes up
more than half your weight.
 The human body is made up of over 70% water. Our
blood is more than 80%‚ our brain... over 75%‚ and the
human liver is an amazing 96% water!
 Works to keep muscles and skin toned
 Aids in weight loss
 Transports oxygen & nutrients to cells
 Eliminates toxins & waste from the body
 Regulates body temperature
How Much Should You Eat?
It depends on three factors:
- Gender
- Activity level
- Age