The Six Essential Nutrients: Carbohydrates, Proteins, Fats, Vitamins, Minerals, and Water, Study notes of Nutrition

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6 Basic Nutrients

What is essential to healthy

bodily function?

What are the 6 basic nutrients?

Carbohydrates (50% of calories a day)

Carbohydrates (50% of calories a day)

Proteins (20% of calories a day)

Proteins (20% of calories a day)

Fats (30% of calories a day)

Fats (30% of calories a day)

Vitamins

Vitamins

Minerals

Minerals

Water

Water

Extra calories from fats, carbohydrates and proteins will lead Extra calories from fats, carbohydrates and proteins will lead

to excess fat to excess fat

storage in the body.

Vitamins, Minerals and water do not have c

storage in the body.

Vitamins, Minerals and water do not have c

alories. alories.

Protein

4 Calories per gram 4 Calories per gram

Proteins are broken into Proteins are broken into

Amino acidsAmino acids

There are There are

9 9

essential amino acids not made by the body essential amino acids not made by the body

that must come from food that must come from food

„ „

Complete Complete

Animal and dairy sources (all 9 amino Animal and dairy sources (all 9 amino

acids) acids)

„ „

Incomplete Incomplete

Plant sources (less than 9 amino Plant sources (less than 9 amino

acids) acids)

„ „

Functions Functions

Helps build and maintain body tissues Helps build and maintain body tissues

(protein is also needed to make hormones, brain (protein is also needed to make hormones, brain

chemicals & enzymes) chemicals & enzymes)

Sources Sources

meat, fish, poultry, seeds, nuts, dry beans, soy, milk meat, fish, poultry, seeds, nuts, dry beans, soy, milk

products, eggs products, eggs

Fats

9 calories per gram 9 calories per gram

„ „

Saturated Saturated

comes from comes from

animals animals

not plantsnot plants

„ „

Solid Solid

at room temperature at room temperature

„ „

Unsaturated Unsaturated

comes fromcomes from

plantsplants

„ „

Liquid Liquid

at room temperature at room temperature

„ „

Cholesterol Cholesterol

Found in animal sources of fat and narrows Found in animal sources of fat and narrows

arteries arteries

Functions Functions

energy, fat energy, fat

soluble vitamins, some hormones, soluble vitamins, some hormones,

cushions body organs, insulation cushions body organs, insulation

Sources Sources

butter, margarine, oils, salad dressings, meat, butter, margarine, oils, salad dressings, meat,

chicken (skin), most desserts, cheese, ice cream, most fast chicken (skin), most desserts, cheese, ice cream, most fast

foods/junk foods foods/junk foods

Water

No calories

No calories

Your body uses

Your body uses

cups a day.

cups a day.

Drink

Drink

, eight ounce glasses per day

, eight ounce glasses per day

Functions

Functions

carries nutrients and wastes

carries nutrients and wastes

through our bloodstream, lubricates

through our bloodstream, lubricates

joints, aides digestion, absorption and

joints, aides digestion, absorption and

elimination of food, perspiration

elimination of food, perspiration

Sources

Sources

water, all beverages,

water, all beverages,

fruits/vegetables.

fruits/vegetables.

Calorie

„ „

1. A calorie is measure of
2. A calorie is measure of

energy energy

contained in contained in

food/beverages. food/beverages.

„ „

2. Carbohydrates and proteins have
3. Carbohydrates and proteins have

calories a calories a

gram, fat has gram, fat has

calories per gram. A tablespoon of calories per gram. A tablespoon of

Crisco has 12 fat grams = Crisco has 12 fat grams =

Calories. Calories.

„ „

3. Vitamins, minerals and water have
4. Vitamins, minerals and water have

no no

calories, calories,

and by themselves cannot provide and by themselves cannot provide

energy. energy.

„ „

4. To gain one pound, you must consume an extra
5. To gain one pound, you must consume an extra

calories over what your body needs per day. calories over what your body needs per day.

To lose one pound, you have to burn off To lose one pound, you have to burn off

calories. Aerobic exercise burns off about calories. Aerobic exercise burns off about

calories every 10 minutes. It is unsafe to lose more calories every 10 minutes. It is unsafe to lose more

than 2 lbs a week. It is unsafe to eat less than than 2 lbs a week. It is unsafe to eat less than

per day (1200 for an adult). per day (1200 for an adult).