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Nutrients
Protein
Helps the body build and
maintain its cells and tissues
Protein
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Repairs organs and tissues
Provides energy
Types of Protein

Your body uses 20 amino acids that are
found in foods.
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Your body produces all but 9 nine of these.
These 9 are called essential amino acids because
the body MUST get them from food.
The other eleven are known as nonessential
amino acids.
Carbohydrates
Starches and sugars found in
foods
Functions of Carbohydrates
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Produce energy
Break down fats
55-60% of the total calories in a person’s diet
should come from carbohydrates
Types of Carbohydrates

Simple sugars:
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Monosaccharides:

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Fructose, glucose, and galactose
Disaccharides:

Maltose, sucrose, lactose
Types of Carbohydrates Cont…
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Complex carbohydrates: starches
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Polysaccharides
Found in grains like:
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Bread
Pasta
Beans
Types of Carbohydrates Cont…
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Fiber: a tough complex carbohydrate that
your body CANNOT digest.

Moves waste through your digestive system
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Good sources of fiber:
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
Fruits & Veggies
Whole grains
Vitamins
Nutrients the body CANNOT
produce
Fat Soluble Vitamins & their
Functions

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A: Helps maintain vision
D: Helps with bone formation and muscle
activity
E: Helps repair damaged tissues
K: Helps blood clot
Water Soluble Vitamins & their
Functions
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Can be stored in the body in small amounts
Vitamin C: Helps body fight infections
B Vitamins:
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Thiamin B1: Helps growth of muscles
Riboflavin B2: Helps growth and tissue repair
Niacin: Maintains nervous system functions
Vitamin B6: Maintains nervous system functions
Vitamin B12: Maintains nerve tissues
Fat Soluble Vitamins & where
they come from
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A: Liver, tuna fish, eggs, milk, butter
D: Milk, fish, beef and chicken liver, egg yolk
E: Oils, nuts, grains, vegetables, seafood
K: Green leafy vegetables, cheese, tomatoes
Water Soluble Vitamins & where
they come from

Vitamin C: Fruits (citrus), and vegetables
Thiamin: beef, ham, nuts, grains
Riboflavin: Milk and dairy products, eggs,
liver, tuna fish
Niacin: Most meat, grains, cottage cheese
B6: Most meat, eggs, beans
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B12: Most meat, eggs, and dairy products
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Minerals
Elements found in food that are
used by the body
Calcium

Forms bones and teeth, helps clot blood,
reduces the risk of osteoporosis

Found in dairy products
Phosphorus

Produces energy and maintains healthy
bones.

Found in dairy products, eggs, and meat
Magnesium

Sustains regular heartbeat, maintains normal
muscle and nerve function.

Found in meat, milk, green leafy vegetables,
whole grains, and nuts
Iron

Helps carry oxygen throughout the body and
supports the immune system.

Found in meat, poultry, beans, and fortified
grain products.
Water

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Helps move food through the digestive
system
Cools the body through perspiration
Provides cushion for fragile organs and
tissues
Keep joints lubricated
Fats

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Unsaturated Fats: These come from plant
sources and eating in moderate amounts
may lower your risk of heart disease
Saturated Fats: These come from animalbased foods. Consuming too much may
increase your risk for heart disease
Transfat: Found in many snack foods.
Causes blood cholesterol level to rise.