6 ESSENTIAL NUTRIENTSwhat do you need to know?

Vocabulary

● nutrient● essential nutrient● Calories● Calorie dense● nutrient dense● empty Calories● hunger / appetite● metabolism

The six essential nutrients

proteincarbohydratesfat

vitaminsminerals water

Protein

• protein grows and repairs body tissue, provides energy building blocks of protein are amino acids (there are 20)• 9 of the 20 amino acids are essential• primary food group - mean and beans (protein foods)• secondary food group - dairy• provides 4 Calories per gram• adults need about 40-70 grams per day (weight x .37)• hormones, enzymes and antibodies are protein

Complete / Incomplete Protein

● Complete protein - a food that provides all 9 essential amino acids - mostly animal products like meats, dairy and eggs (exceptions: soy products and quinoa)

● Incomplete protein - a food that lacks one or more of the 9 essential amino acids - plant products like dry beans or peas, nuts, seeds as well as grains - vegetarians can combine plant-based proteins to ensure all their protein needs are met

Carbohydrates

• carbohydrates provide energy • primary food group - grains• secondary food groups - fruits and vegetables• provides 4 Calories per gramTypes of carbohydrates:

-simple carbohydrates-complex carbohydrates

provide dietary fiber

Simple Carbohydrates

● made up of 1-2 sugar molecules that provide a quick burst of energy

● foods that are easily converted into sugar for energy● glucose is the form of sugar used by the body ● refined grains are metabolized in the body like sugar● simple are less nutritious than complex carbohydrates● found in candy, baked treats, white bread, sweetened

drinks, sugary cereal and many other sugary foods● long-term, high consumption may lead to diabetes

Complex Carbohydrates

● made up of 100s-1000s of sugar molecules that form starch which provide sustained energy because it takes longer for your body to metabolize it

● fiber and starch = complex carbohydrates:makes you feel satisfied longer (curbs hunger)stablilizes your blood sugar levels (prevents

diabetes)lowers blood cholesterol levels (prevents heart

disease)● found in fruits, vegetables and whole grains

Fiber

● non-digestible part of plant foods● soluble fiber binds to fatty acids and removes

cholesterol from the body● insoluble fiber (roughage) aids digestion by cleaning the

colon of sludgy material● found in fruit, vegetables and whole grains● whole grains contain all parts of the grain: the bran, the

germ and the endosperm● USDA recommends 25-30 grams per day

Fat - “the good, the bad and the ugly”

the good: mono- and poly-unsaturated, Omegaliquid at room temperature (plant oil, fish oil)

the bad: saturatedsolid at room temperature (animal fat)

the ugly: hydrogenatedliquid fat chemically solidified

(manufactured)

Fat

● provides energy, transports and stores some vitamins● provides 9 Calories per gram● unsaturated fat and Omega fat helps prevent heart

disease ● saturated fat breaks down into cholesterol that clogs

arteries (however can be broken by exercising and eating a high-fiber diet) - contributes to heart disease

● hydrogenated fat breaks down into trans fat that clogs arteries (however cannot be broken down regardless of exercise or diet) - largest contributor to heart disease

Vitamins

● do not provide Calories but still essential● water-soluble vitamins - not stored in the body so

these need to be consumed daily● fat-soluble vitamins - transported and stored in fat

cells so it is not vital to consume them daily● each vitamin has a specific function but all work to

strengthen your immune system● primary sources - fruits and vegetables● some vitamins are found in all foods

Water Soluble Vitamins

Vitamin Function

B1 (thiamin)B2 (riboflavin )B3 (niacin)

work together to convert food into energysupports metabolism

B6B12 (B complex)

supports metabolismhelps produce antibodies

C (ascorbic acid) ANTIOXIDANT supports immune systemhelps produce collagenhelps with iron absorption

folate (folacin, folic acid) supports DNA production and new cell formationespecially important for reproduction

Fat Soluble Vitamins

vitamins stored and transported in fat cells

Vitamin Function

A (retinol) ANTIOXIDANTimportant for healthy vision, skin, bone and teeth growthsupports immune system

D strong bones and teeth“Sunshine Vitamin”

E ANTIOXIDANTsupports cell membranes

K supports normal blood clotting

Minerals

● 52 minerals in the earth are important for growing healthy foods

● 21 minerals are essential in the human diet● 7 are macronutrient minerals - those needed

in larger amounts● 14 are trace minerals - those needed in low

doses (less than 100mg per day)

Macronutrient minerals

Mineral Function

calciumphosphorousmagnesium

keeps bones and teeth densesupports blood clottingsupports nerve transmission and muscle contraction

potassiumsodium

ELECTROLYTESmaintains fluid balance by allowing fluids to cross membranessupports muscle contraction

chlorine supports fluid balanceaids in digestion

sulphur removes excess fluids and toxins from the bodyhelps form collagen

Trace minerals (only some of them)

Mineral Function

chromium helps convert glucose into glycogen (when energy becomes usable)

zinc helps with production of genetic material, helps heal wounds

copper supports hemoglobin formation, needed for absorption of iron

iron helps red blood cells carry oxygen

manganese important for several cell processes (found in dark chocolate)

fluoride strengthens teeth and bones, prevents tooth decay

iodine regulates thyroid functions (regulates metabolism)

Water - the MOST essential nutrient

● humans can only survive 2-3 days without water● adult bodies are around 60% water● babies’ bodies are about 72% water● water is important for….

transportation of nutrients and wastelubricating the bodyregulating body temperature