Name:_____________________________
Hour:_______
NUTRIENT NOTES
Nutrients
A __________________________ that performs a specific job in your body.
More than 40 nutrients belong in __________________main groups!
What Nutrients do for you:
 _______________________________
 _______________________________
 _______________________________
The 6 Main Nutrients
1.
2.
3.
4.
5.
6.
Carbohydrates
Carbohydrates provide ________________ (calories) and are aptly described as "brain food".
 They supply nearly all of the energy that your brain uses everyday.
 They also provide about half of all the energy human nerves, muscles and other
body tissues use.
2 Types of carbohydrates:
 __________________: Foods provide calories and other nutrients. They're also a
good sources of fiber, essential for digestion and the prevention of some diseases.
 __________________: Foods provide calories, but not much else. (That's why
they're often called "empty calories.")
Food Sources of complex carbohydrates: Breads, noodles, grains, cereals, potatoes, nuts,
seeds, dried beans, lentils and peas, vegetables, and some fruits.
Food sources of simple carbohydrates: Table sugar, powdered sugar, brown sugar and
"natural" sugars in honey, corn, and some fruits.
Proteins
 _______________ and repair cells, fight ___________________, and make blood strong.
 These body builders are made up of _______________ acids.
 Types of proteins:
 _______________________ – all 9 essential amino acids
 Soybeans and Animal Sources
 _______________________ – lack one or more essential amino acids
 Plant sources, beans, peas, grains, nuts
 Eat a variety of these foods!
Food Sources for complete proteins: fish, meat, chicken, eggs, milk, and soy beans.
Food Sources for incomplete proteins: dried beans, lentils and peas, nuts, breads, noodles,
grains and cereals.
Water
 Works to keep muscles and skin toned
 Aids in _________________ loss
 Transports ___________________ & _____________________ to cells
 Eliminates _________________ & waste from the body
 Regulates body temperature
Food Sources for water: Water; juices and other beverages; soups and many "solid" foods
(fruits, vegetables, breads, etc.).
Vitamins
 Essential for growth, facilitates and regulates body processes and helps other nutrients
do their work.
 Vitamins are divided into 2 main groups:
 _______________________ – Dissolve in water.
 Thiamin, Riboflavin, Niacin, Folate, Vitamin B & C
 _______________________ – Absorbed with fats and can be stored in the body.
 Vitamin A, D, E, and K
 Your body cannot __________________ vitamins; you must obtain them through foods.
Food sources for vitamins: cantaloupe, grapefruit, kiwi fruit, mango, orange juice,
strawberries, asparagus, broccoli, cauliflower, kale, sweet green and red peppers, sweet
potatoes.
Minerals
 Each _____________________ has a specific role in our body.
1. Regulate body processes
a. For example, the Iron in red blood cells transports oxygen.
2. Build _______________, teeth, _______________, and help the body use energy.
a. We can obtain all the minerals we need through a healthy diet.
 Examples of minerals:
b. Calcium, Phosphorus, Magnesium, Sodium, Chloride, Potassium, Iron, Zinc,
Fluoride, etc.
Food Sources for minerals: Beef, green leafy vegetables, milk, cheese, yogurt, fish and OJ.
Fats
 Fats provide:
 ____________________
 Flavor and texture
 Healthy skin and normal growth
 Transports some vitamins and helps digestion
 Insulates you from heat and cold
 Types of fats:
 _____________________: Solid at room temperature
 Raises cholesterol- Causing heart disease
 _____________________ and _____________________: Liquid at room
temperature
 Lowers cholesterol-Decrease the risk of heart disease.
 ________________: Oils hydrogenated (processed) to be firm
 Raises cholesterol
 Too much fat can be harmful, but fatty acids can serve several important functions in
our body.
 Fats, like carbohydrates, provide us with energy, and they are essential for
absorption of vitamins A, D, E, and K.
 Fatty acids help our body regulate inflammation, blood pressure, and blood
clotting, and they're also used as insulation and cushioning for our organs.
Food sources for fats: oils, shortening, butter, margarine, mayonnaise, salad dressings, table
cream, and sour cream.
Energy in Food
 ___________________– Unit that measures energy from food and energy used by the
body
 Three nutrients provide energy:
 _________________________ (1 gram = 4 calories)
 45-65% of daily calories
 _________________________ (1 gram = 4 calories)
 10-35% of daily calories
 __________________________ (1 gram = 9 calories)
 25-35% of daily calories
 No more than 10% coming from saturated fats
Energy Your Body Uses
 For _______________ Processes:
 Breathing, circulating blood, building cells, etc.
 This makes up your metabolism
 BMR – ___________________________________________
 Speed at which the body uses energy for body processes
 Differs from person to person
 For Physical Activity:
 Every movement you make
 The amount you use depends on how active you are
Energy Balance
 Consuming the ___________________ amount of energy (calories) as your body uses
 _________________ your __________________
 How does this affect your body weight?_______________________________________
________________________________________________________________________