Name: Hisabel Garcia Date: 10/17/16 Hour: 3rd

Nutrient Basics Guided Notes

Nutrients
Substances that are found in food and needed by the body
Build and repair
Energy
Regulate body processes
List the 6 nutrients
Carbohydrates
Main Function- Energy
Food sources?

Proteins
Main Function

Build and repair muscle tissue

Give you energy

Food Sources?
Low fat meats

Chicken

Fish

Dairy

Beans

Eggs

Fats (Lipids)
Main Functions: Fat
Provides energy
acts as an insulator
cushions internal organs
Saturated Fat- Solid at Room Temperature
Example?

Crisco

Cheese

Butter

Unsaturated Fat- Liquid at Room Temperature

Example?

Any types of oils

Water
Water is the most critical nutrients for sustaining life.
Transporter of nutrients
Regulates your digestive tract by working with fiber.
Water helps coat and lubricate body joints
Examples?

Watermelons

Cantaloupe

Soup

Signs of Dehydration
1st sign = Thirst

 sleepiness
dry mouth
dry skin
dizziness
Which vitamin helps build strong bones? Calcium
Which of the following is the correct illness/disease if one is deficient (lacks) calcium?

a. Heart Disease

b. Obesity

c. Osteoporosis

d. Hypertension

Vitamins
They do not supply energy as carbohydrates, fats and proteins do, but they are essential
because they regulate the body chemistry and body functions.
Only vitamin D (skin) and K (gut) can be produced by the body
Must be ingested (eaten in our food).
Examples?

Milk

Citrus foods

Strawberries

Minerals
They DO NOT supply as carbohydrates, fats and proteins do, but they are essential
because they regulate the body chemistry and body functions.
Cannot be produced by our bodies.

 Must be ingested(eaten in our food)

Examples?

Milk

Citrus fruits

Strawberries

Nutritional Guidelines
Recommended Dietary Allowance (RDAs)
These numbers give the adequate amount of a specific nutrient needed by most
healthy people
Dietary Reference Intakes (DRIs) Updated recommendations on nutrient
intake
Nutrient Dense vs. Empty Calories
Empty calories are from solid fats and/or added sugars.
Solid fats and added sugars add calories to the food but few or no
nutrients.
Examples- Cookies, cakes, pastries
Nutrients dense foods give you the most nutrients for the fewest amount of calories.
Example- Low-Fat Milk
Variables which affect nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition

What is a calorie?
The measurement of energy
Nutrients that have Calories:
Proteins
Carbohydrates
Fats
Calories that give energy
Protein

1 Gram = 4 calories

Carbohydrates
Fats

1 Gram = 4 calories

1 Gram = 9 calories