Nutrition

Health Education HFT 201

Sophia Kol, MD
Nutrition
 Nutrient: a substance that provides nourishment
essential for the maintenance of life and for growth
 The nutrients are either used to produce energy for the
body to "grow and go" or they are used to regulate
body systems
The 6 Essential Nutrients
 Water
 Carbohydrate (Carbs)
 Proteins
 Fats
 Vitamins
 Minerals
Water
 Essential to life
 Medium for all metabolic reactions
 Transportation: ions intra/extra cellular
 Hydration: blood volume
 Lubrication: joints, viscera
 Regulation: body temp.
Vegetarian food pyramid
Carbs
 Mainly sugars and starches. The body breaks down
most sugars and starches into glucose, a simple sugar
that the body can use to feed its cells.
- simple carbs
- complex carbs
Note: 1g of carb= 4 cals.
Proteins
essential building blocks of our cells, for the structure

of our tissues, and organs

10-35% of one's daily calorie intake

- enzymes

- amino acid

Note: 1g of protein=4 cals.

Fats
  one of the three nutrients used as energy sources by the
body
◦ Saturated fats: butter, lard, and others solid fats
◦ Unsaturated fats: olive oil, canola oil, peanut oil
◦ Trans Fats: snacks, baked goods, or fried foods
◦ 1g of fat= 9 cals.
Vitamins
 A group of complex chemicals that are essential for
the normal functioning of the body.
Fat-soluble:A,D,E,and K
-stored in liver
-not excreted in the urine
-well absorbed in small intestine
Vitamins

Water-soluble: are stored in the body for short period of time

and excreted in the urine.
 Vit B complex: Thiamine-B1, Riboflavin-B2, Pyridoxin-B6,
Cyanocobalamine-B12, Biotin
 Vit. C
 Folic Acid
Fat-Soluble Vitamins
Sources:
 Vit. A: liver, dairy products, egg yolk, carrot, apricot,
 Vit. D: milk, oily fish, dairy products
 Vit. E: Vegetable oil (corn, soy bean, olive, sun flower),
egg yolk, green in leafy leaves, nuts…
 Vit. K: cheese, pork, liver, green leafy leaves
Water-Soluble Vitamins
 Vit B complex: cheese, egg, liver, whole-grain food,
milk, kidney, pork, beans, nuts…
 Vit C: citrus fruits, tomatoes, potatoes, green peppers,
strawberries, cantaloupe…
 Folic acid: spinach, broccoli, dried beans, yolk,
mushroom…
Minerals
 Chemical elements that must present in the diet for the
maintenance of health.
- Potassium
- Sodium
- Calcium
- Magnesium
- Phosphorus
- Iron
- Iodine
Antioxidants
 Antioxidants are vitamins, minerals, and other
nutrients that protect and repair cells from
damage caused by free radicals, which are
often byproducts of oxygen use by the body.
Sources
1. "The Difference between Unsaturated Fats and Trans
Fats / Nutrition / Fats." The Difference between
Unsaturated Fats and Trans Fats / Nutrition / Fats.
Web. 01 May 2016.

2. "Nutrition and Healthy Diet and Eating Tips on

MedicineNet.com." MedicineNet. Web. 01 May 2016.