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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.
Carbohydrates
Fats
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Nutrients
Definition of a Calorie:
The unit used to measure the energy value of food.
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Nutrients
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3. Activity Level
4. Climate
5. Health
6. State of nutrition
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Nutrients
Function
Aids digestion and cell growth and maintenance Facilitates chemical reactions Lubricates joints and cells Regulates body temperature
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Sources
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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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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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16
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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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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 Vitamin A Functions Keeps skin and mucus membranes healthy Prevents night blindness Promotes growth
Builds strong bones and teeth
Sources Butter, dark green and yellow fruits and vegetables, egg yolk, liver, whole and fortified milk
Egg yolk; fortified butter, margarine, and milk; the sun
Vitamin D
Vitamin E
Vitamin K
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Water-Soluble Vitamins
Nutrient
B-Complex
Functions
Helps wounds heal Helps fight infection Helps nervous tissue function healthy Plays important role in breakdown of proteins fats and carbohydrates
Sources
Oranges, grapefruits, tangerines, cantaloupe, broccoli, citrus fruits, tomatoes and raw cabbage
Keeps nervous system healthy Pork, whole grain breads and cereals Releases energy from food Helps promote healthy gums and tissues
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Minerals
Nutrient Calcium Iron Potassium Functions Builds bones and teeth Helps muscles and nerves work Combines with protein to make hemoglobin. Helps cells use oxygen Helps nerves and muscles Balances body water Helps nerves and muscle function Sources Milk, yogurt, cheese, salmon, dark veggies Liver, spinach, raisins and molasses Potatoes, bananas, prune juice and tomato products Salt, soy sauce, processed foods and country ham Iodized salt and salt water fish
25
Sodium
Iodine
26