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NUTRITION
6 Classes of Nutrients
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Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
3 Energy Nutrients
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Carbohydrates
Fats
Protein
4 calories/gram
9 calories/gram
4 calories/gram
Carbohydrates
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Body’s major source of energy
Includes starches, sugars, “energy foods”
Preferred calorie source for body
Simple carbohydrates
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Complex carbohydrates
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Sugars, refined foods
Convert quickly to glucose, used, then gone
Starches, fiber, whole foods
Metabolized more slowly—produce slower, steadier
energy supply
Foods: grains, flours, fruits, vegetables
Fats/Lipids
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Necessary for health
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Needed for absorption of nutrients
Provide energy
Fat surrounds & cushions organs, insulates body
Part of cell membrane
Add flavor and aroma to foods
Saturated vs. Unsaturated fats (next slide)
Foods: meats, butter, margarine, oils, nuts,
seeds
Saturated and Unsaturated Fats
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Saturated Fats
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Examples: meats, palm and
coconut oils
Solid at room temperature
Tend to raise blood cholesterol
Unsaturated Fats
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Examples: most vegetable fats (oils)
Liquid at room temperature
Have no cholesterol
Proteins
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Essential for growth, maintenance and
repair of all cells
Needed for formation of enzymes,
hormones, antibodies
Maintain fluid & salt balance, acid/base
balance
Used for energy
Made of amino acids
Proteins (continued)
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Excess protein stored as fat
Too much protein can cause the body to
excrete calcium
Foods: meat, poultry, fish, eggs, dairy
products, legumes, whole grains
Vitamins
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Vitamin—an organic compound that is
essential for the body and has no calories
Water soluble vitamins
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Dissolve in water, so are easily lost. Must be
consumed each day.
Vitamin C and B complex
Fat soluble vitamins
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Dissolve in fats/lipids, so are stored in body
Vitamins A, D, E, K
Water Soluble Vitamins
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B complex
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Large group of vitamins including thiamine,
riboflavin, niacin, folic acid and others
Release energy from carbohydrates, fats,
proteins
Foods:
Act as co-enzymes
whole grains, red
Manufacture red blood cells
meats, liver, yeast,
Maintain blood glucose levels
legumes, dark
green leafy
Help make new cells
veggies, milk,
Help memory and mental clarity
eggs, poultry, fish,
Anti-stress
fruit
Water Soluble Vitamins
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Vitamin C
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Required for production and maintenance
of collagen
Essential for bones, teeth, skin and
tendons
Needed for wound healing, mends
fractures
Prevents bruises
Prevents infection
Promotes iron absorption
Antioxidant for water soluble substances
Helps produce thyroid hormone
Helps release stress hormones
Foods:
citrus fruits,
strawberries,
cantaloupe,
broccoli, dark
green leafy
veggies, green
peppers, okra,
tomatoes,
potatoes,
nutritional yeast
Fat Soluble Vitamins
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Vitamin A
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Needed for vision
Maintains body linings and
skin
Needed for bone growth
Needed for reproduction
Anti-infection
Helps prevent cancer
Easily destroyed by air and
light
Foods:
yellow/orange
vegetables &
fruits, liver, fish
liver oils, butter,
egg yolks, milk,
cream, whole
milk cheeses,
dark green leafy
veggies
Fat Soluble Vitamins
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Vitamin D
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Needed for the absorption of calcium and other minerals
Sources/Foods: sunlight, fish oils, butter, cream, egg
yolk, liver, fortified milk
Vitamin E
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Antioxidant (protects fats, vitamin A, lungs, RBC
membrane), stimulates immune system, improves
circulation
Foods: plant oils, whole grains,
egg yolk, milk fat, butter, liver, nuts,
seeds, green plants
Fat Soluble Vitamins
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Vitamin K
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Needed for blood clotting
Foods: dark green leafy vegetables, liver.
Synthesized by bacteria in the large intestine
Minerals
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All minerals help maintain water balance and
acid/base balance
Major minerals (body has larger amounts of
these): Calcium, phosphorus, chlorine, potassium,
sulfur, sodium, magnesium
Trace minerals (present in tiny amounts):
Fluorine, silicon, vanadium, chromium,
manganese, iron, cobalt, nickel, copper, zinc,
selenium, molybdenum, tin, iodine
Calcium
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Needed for bone formation (works with vitamin D and
other minerals)
99% of body’s calcium is in bones and teeth, 1% in
extracellular fluid and within cells
Needed for nerve transmission and transport of ions
across cell membranes
Essential for muscle contraction & relaxation (heartbeat)
Blood clotting
Maintains glue that holds cells
together
Calcium (continued)
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Things that increase calcium absorption:
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Acid environment in stomach (HCl in stomach,
vitamin C)
Lactose in milk
Vitamin D
Phosphorus
Exercise
Things that cause calcium loss:
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High protein diet
Unabsorbed fat in intestine
Diarrhea
Hormone imbalances
Foods: milk & milk
products, legumes,
stone ground
grains, almonds,
sesame seeds,
soy milk, dark
green leafy
veggies (esp.
broccoli), canned
salmon & sardines,
tofu, blackstrap
molasses, exercise
Potassium
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Foods:
fruits, juices,
some veggies,
meats, milk
Essential to maintaining heartbeat
Important for water balance & cell integrity
Important for nerve transmission & muscle
contraction
When water is lost from body, sodium and
potassium go also—potassium deficiency is
especially dangerous because brain cells
affected & person not aware of need for water.
Heavy sweating day after day requires
potassium replacement.
Too much potassium can lead to heart attack
Magnesium
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Stored in bones
Acts in all cells of soft tissues
Part of protein synthesis and energy
release
Helps relax muscles after
contraction
Conducts nerve impulses
Promotes resistance to tooth decay
Foods:
nuts,
legumes,
dark green
leafy
veggies,
seafood
Iodine
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Part of thyroid hormone—responsible for
basal metabolic rate
Amount in food varies according to the
amount in soil
Foods: seafood, iodized salt
Iron
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Component of hemoglobin and
myoglobin
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Part of enzymes in energy pathways
To increase iron absorption:
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essential for oxygen carrying capacity of
blood and muscles
Increase vitamin C
Increase meat in diet
Have normal stomach acidity
Things that decrease iron absorption
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Antacids, tea, coffee, soy protein, wheat bran,
fiber
Foods: liver,
meat, poultry,
seafood,
legumes, dark
green leafy
veggies,
blackstrap
molasses,
nutritional
yeast, whole
grains, egg
yolks, dried
fruit
Zinc
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Necessary for mitosis
Necessary for male fertility
Needed for protein and DNA
synthesis
Needed for night vision
Needed for wound healing
Needed for immune response
Needed for taste perception
Needed for fetal development
Foods:
oysters, red
meat, seafood,
dark green leafy
veggies,
legumes, whole
grains,
nutritional yeast,
milk and milk
products
Sodium
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Sodium factoids:
*1 bowl of cornflakes has
more sodium than cocktail peanuts! *Chocolate
pudding has more than cornflakes! *McDonald’s
shakes have more sodium than their french fries
Needed for distribution of fluids in body
Needed for nerve transmission & muscle contraction
Too much sodium—harmful to kidneys, can lead to high
blood pressure
Water flushes excess sodium out of system
To avoid excess sodium:
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Eat plenty of fresh fruits, veggies, also milk products and
meat (high in potassium)
Include good sources of calcium and magnesium in diet
Maintain ideal weight
Avoid processed foods