6 Classes of Nutrients

6 Nutrients
• Carbohydrates
• Proteins These 6
nutrients
• Fats (Lipids)
you body
• Vitamins NEEDS to
• Minerals function
• Water properly!!!
 Carbohydrates
• What are they?
– Starches & sugars found in foods
• What is their function?
– Body’s preferred source of energy
• What if I don’t get enough?
– Decreased energy
• If I get too much?
– Can be stored as fat
Types of Carbohydrates
• SIMPLE • COMPLEX
– Sugars – Starches/fibers
– Provide quick – Provide long-lasting
energy energy
– Sweet to the taste: – Ex) potatoes, pasta,
honey, fruit, bread, etc.
candy, etc.
 Carbohydrates in your
diet …

• Carbohydrates should account for 45-65%

of your daily diet.
• 1 gram of carbohydrates = 4 calories of
energy.
 Proteins
• What are they?
– Nutrients which build & maintain body tissues
• What is their function?
– Build & maintain: muscle, skin, hair, nails, etc.
• What if I don’t get enough?
– Decrease in muscle & tissue maintenance
• If I get too much?
- Stored as fat
 Types of Protein
• Complete • Incomplete
– Contain all essential – Lack some amino
amino acids acids
– Come from – Can combine to
animal/soy products make complete
– Complete proteins proteins
are what your body
wants!

Amino Acids are the

building blocks of proteins!
 Proteins in your diet …

• Proteins should account for 10-35% of

your daily diet.
• 1 gram of protein = 4 calories of energy.
 Fats (Lipids)
• What are the main functions of fats?
– Provides energy
– Cushions organs
– Carries vitamins (A,D,E,K)
- Insulator
- Provides taste
• What happens if I get too much fat?
- Weight gain
- Increased risk of heart disease
 Cholesterol
• A lipid (fat) found in all animal tissues
• Cholesterol makes vitamin D, cell
membranes, and hormones
• Types of cholesterol:
– LDL = “bad” cholesterol
– HDL = “good” cholesterol
 Types of Fats
• Saturated • Unsaturated
– Fats coming from – Fats coming from
animal products plant products
– Solid at room – Liquid at room
temperature temperature (oils)
– Increase risk of – Better for your
heart disease heart than
saturated fats

Trans Fat = unsaturated fatty acids produced

when vegetable oil is processed in to margarine
and shortening … increase risk of heart disease.
**Often in restaurant foods!
 Fats in your diet …

• Fats should account for 25-35% of your

daily diet.
• 1 gram of fat = 9 calories of energy.
 Vitamins
• What are they?
– Compounds needed in small amounts to regulate
body processes and allow growth

• What is their function?

– Help with digestion, absorption, & metabolism

• Each vitamin is needed and provides a

specific function
 Types of Vitamins
• Water Soluble • Fat Soluble
– Dissolve in water – Dissolve in fat
– Needed for energy – Remain in the body for
long periods of time
release
– 4 fat-soluble vitamins:
– Too many water A,D,E,K
soluble vitamins are – Too many can lead to a
excreted in urine toxic build up – stored
in fatty tissues, liver,
& kidneys
Vitamins do
NOT provide
energy!!!
 Minerals
• What are they?
– Inorganic compounds (things that come from
the earth) that are needed in small amounts
• What is their function?
– Regulate body processes
• Ex) bone formation
• Each mineral is needed!
• Minerals do NOT provide energy!!!
 Water
• What are the main functions of water?
– Transports nutrients
– Carries away wastes
– Moistens eyes, mouth, nose; hydrates skin
– Forms main component of body fluids
– Acts as an insulator
– Protects against heat exhaustion
– Lubricates joints
– Helps with digestion
 Dehydration
• Individuals should drink 8+ glasses of
water/day to prevent dehydration
• Signs of dehydration:
– Thirst, dry mouth, flushed skin, fatigue,
headache, impaired physical performance,
increased body temp, dizziness, weakness,
muscle spasms, delirium, poor blood circulation,
failing kidney function, and possibly death
 Water
• 60% of your body is water!!!
• Your daily water intake must balance
your body’s use
• Caffeine actually dehydrates you – it
increases the amount of water
excreted in urine
• Water does NOT provide energy!