A nutrient is a chemical substance in food that helps maintain the body.

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5.01C What is a Nutrient?

• A nutrient is a chemical substance in food that
  helps maintain the body.
• You need over 50 nutrients, which can be divided
  into six groups.

• Water
• Carbohydrates
• Lipids (Fats)
• Proteins
• Vitamins
• Minerals

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The Six Classifications of Nutrients

• Water
• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals

Sugars
Starches
Cellulose
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• These Nutrients Have Calories

• Proteins
• Carbohydrates
• Fats

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Definition of a Calorie

• The unit used to measure the energy value of
  food.

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Calories per gram

• Protein 1 Gram 4 calories
• Carbohydrates 1 Gram 4 calories
• Fat 1 Gram 9 calories

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Variables which affect nutrient
needs 1. Age 2. Gender 3. Activity Level 4.
Climate 5. Health 6. State of nutrition
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Key Nutrient Water
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Function

• Aids digestion and cell growth and maintenance
• Facilitates chemical reactions
• Lubricates joints and cells
• Regulates body temperature

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Sources

• Liquids
• Food
• Breakdown of energy nutrients

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Key Nutrient Carbohydrates
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Function

• Supplies the energy
• Provides fiber
• Help the body digest fats

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Sources

• Sugars honey, jam, molasses, candy, table sugar
• Fiber fruits, vegetables, whole grains
• Starch breads, cereals, pasta

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Key Nutrient Fats
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Function

• Supply energy
• Carry fat-soluble vitamins
• Insulate the body
• Protect organs
• Provide essential fatty acids

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Sources

• Types of Fats
• Saturated dairy products, meats, lard, coconut
  and palm oils
• Unsaturated fish, nuts, vegetable oils

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Cholesterol

• The fat-like substance in found in body cells.
  This substance clogs arteries.

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Key Nutrient Proteins
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Functions

• Builds and repairs muscles and cell tissues
• Helps the body make important substances
• Regulates body processes
• Supplies energy

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Sources

• Complete proteins
• dairy products, eggs, fish, meat and poultry.
• Incomplete proteins
• beans, grains and nuts.

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Key Nutrient Vitamins
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Function
Vitamins are divided into two main groups.

• Fat-soluble vitamins
• dissolve in fats
• are stored in fatty tissues of the body
• Water-soluble vitamins
• dissolve in water
• are not stored in the body

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Fat-Soluble Vitamins
Nutrient Functions Sources
Vitamin A Keeps skin and mucus membranes healthy Prevents night blindness Promotes growth Butter, dark green and yellow fruits and vegetables, egg yolk, liver, whole and fortified milk
Vitamin D Builds strong bones and teeth Egg yolk fortified butter, margarine, and milk the sun
Vitamin E Acts as an antioxidant to protect cell membranes Eggs, liver, salad oils, whole grain cereals
Vitamin K Helps blood clot Cauliflower, egg yolk, organ meats
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Water-Soluble Vitamins
Nutrient Functions Sources
B-Complex Helps wounds heal Helps fight infectionHelps nervous tissue function healthy Plays important role in breakdown of proteins fats and carbohydrates Pork, whole grain breads and cereals
Vitamin C(ascorbic acid) Keeps nervous system healthy Releases energy from food Helps promote healthy gums and tissues Oranges, grapefruits, tangerines, cantaloupe, broccoli, citrus fruits, tomatoes and raw cabbage
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Key Nutrient Minerals
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Minerals
Nutrient Functions Sources
Calcium Builds bones and teeth Helps muscles and nerves work Milk, yogurt, cheese, salmon, dark veggies
Iron Combines with protein to make hemoglobin. Helps cells use oxygen Liver, spinach, raisins and molasses
Potassium Helps nerves and muscles Balances body water Potatoes, bananas, prune juice and tomato products
Sodium Helps nerves and muscle function Salt, soy sauce, processed foods and country ham
Iodine Promotes normal functioning of the thyroid gland Iodized salt and salt water fish
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Food For Thought

• Avoid excesses of some vitamins and minerals.
• To promote good nutrition and maintain good
  health
• Eat a variety of foods from the food guide
  pyramid.
• Drink plenty of water
• Daily exercise
• Seek the advice of a physician or dietician
  before taking supplements

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