Nutrient Basics

Foods you eat are sources of nutrients
Nutrient: a substance in food used to obtain energy, build/repair the body, and regulate body functions
Food fuels you like gas does a car
6 nutrient types
1. Water
  1. Most important and basic nutrient
    1. You won't last but a few days w/o water
2. Carbs
  1. Provide energy
  2. Complex Carbs
    1. Both are needed
    2. Excellent source of energy
    3. Rich in vitamins, minerals, and fiber
      1. Fiber is indigestible but aids digestion
        Promotes regularity
        Attracts water to digestive tract
        Slows sugar absorption
        Binds with cholesterol and carries it from the system
        Exercises the muscle of the digestive tract
        Oatmeal, whole grains, fruits, veggies, etc.
    4. Whole grain products, veggies, rice, etc.
  3. Simple Carbs
    2. Bad rep because of low nutrient density
      1. Candy, soda, etc.
    3. Found also in nutritious foods
      1. Fresh fruit, yogurt, etc.
  4. Can be converted readily into glucose
3. Protein
  2. Helps build/maintain body tissue
  3. Meat, fish, eggs, legumes, etc.
  4. Cannot be stored for later use
  5. More activity means more protein
  6. Body cells break down constantly, so protein is constantly needed
  7. Amino acids
    1. The body can produce 11 of them
      1. The other 9 must be consumed
        Called essential amino acids
  8. Complete/incomplete
    1. Complete
      1. Have all 9 essential amino acids
        Animal sources
    2. Incomplete
      1. Lack one or more essential amino acids
        Plant sources
    3. Combinations of incomplete proteins make complete proteins
      1. Pairing up certain foods aren't necessary
      2. Eat a wide variety of food throughout the day
4. Fat
  2. Used for brain and nervous system
  3. Butter, oil, whole milk, etc.
  4. Dissolve fat-soluble vitamins in the body
  5. Promote healthy skin
  6. Saturated fats are solid at room temperature
  7. Unsaturated fats are liquid at room temperature
    1. Polyunsaturated fats
      1. Light in color, withstand high temperatures
      2. Corn, sunflower, soybean oils
    2. Monounsaturated fat
      1. Darker oils
        Peanut, olive and sesame oils
  8. Trans fat increases risk of heart disease
  9. Cholesterol
    1. Helps body make necessary cells
    2. High levels of cholesterol can be dangerous
      1. High levels gained from little activity and consuming too many trans fats
        120-170 mg/dl is normal for teens
5. Vitamins
  1. Help break down and release energy
6. Minerals
  1. Helps the body perform many necessary functions

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Nutrient Basics

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