11 chapter 12 – part 2 nutrition basics essential nutrients and nutritional guidelines
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Chapter 12 – Part 2 Nutrition Basics
Essential Nutrients and Nutritional Guidelines
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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Nutrients have three general functions in your body.
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• Water• Carbohydrates• Fats• Protein• Vitamins• Minerals
Sugars
Starches
Cellulose
The Six Classifications of Nutrients
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*Carbohydrates
*Fats
*Proteins
These Three Nutrients Have Calories
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What is the Definition of a Calorie?
• The unit used to measure the energy value of food.
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The Energy-Yielding Nutrients
Carbohydrate Fat Protein
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Non-Energy Nutrients
Vitamins Minerals Water
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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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1. Carbohydrates
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Function
• Supplies 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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2. 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
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Water-soluble vitamins• dissolve in water• are not stored in the body
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3. Minerals
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Used in minute amounts only. Become part of the body’s bones,
tissues, and fluids.
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4. 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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Types of Fats
• Saturated: dairy products, meats, lard, coconut and palm oils
• Unsaturated: fish, nuts, vegetable oils
Sources
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• The fat-like substance found in body cells. This substance clogs arteries.
Cholesterol
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5. Proteins
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• Builds and repairs muscles and cell tissues
• Helps the body make important substances
• Regulates body processes• Supplies energy
Functions
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Sources
Complete proteins:
• dairy products, eggs, fish, meat and poultry.
Incomplete proteins:
• beans, grains and nuts.
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6. Water
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• Aids in digestion • Aids in cell growth
and maintenance• Facilitates chemical
reactions• Lubricates joints and
cells• Regulates body
temperature
Function
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Sources
• Liquids• Food• Breakdown of energy
nutrients
Dietary Guidelines for Americans
AIM FOR FITNESS . . . Aim for a healthy weight. Be physically active each day.
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BUILD A HEALTHY BASE . . .
Let the Pyramid guide your food choices. Choose a variety of grains daily, especially whole grains. Choose a variety of fruits and vegetables daily. Keep food safe to eat.
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CHOOSE SENSIBLY . . .
♦Choose a diet that is low in saturated fat
and cholesterol and moderate in total fat. ♦Choose beverages and foods to moderate your intake of sugars. ♦Choose and prepare foods with less salt. ♦If you drink alcoholic beverages, do so in moderation.
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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