1. Nutrients
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2. Nutrients
 A nutrient is a chemical that
an organism needs to live and grow or a
substance used in an organism's
metabolism which must be taken in from its
environment.
 They are used to build and repair tissues,
regulate body processes and are converted
to and used as energy.

3. Carbohydrates (65% of your diet)
 Definition : A class of nutrients that contains
sugars and starches and is made of carbon,
hydrogen, and oxygen.
 Function : Excellent source of energy.
 Types: 1) Simple : consist of sugars
Examples include: cookies, candy, and soft
drinks
2) Complex : sugars that are linked
together chemically to form long chains (starch).
Examples include: rice, cereals, and bread

4. Fat (less than 30% of your diet)
 Definition : The class of nutrients with the highest energy content.
 Function : Energy supply, part of the structure of cells, and important for
healthy hair and skin.
 Types:
Saturated : Contain as many hydrogen atoms in their structure as possible.
Trans Fats : Fats that are formed when vegetable oils are processed into
margarine or shortening.
Polyunsaturated fat : fat that contains fewer hydrogen atoms than
possible and are open to hydrogenation
Monounsaturated fat : fat that contains fewer hydrogen atoms than
possible and are open to hydrogenation
Cholesterol : a waxy fat-like substance found in the cells of all
animals.

5. Protein (10-15% of your diet)
 Definition : nutrients that contain nitrogen as well
as carbon, hydrogen, and oxygen.
 Function : growth and repair of body tissue, and
an energy source.
 Amino Acids : chemical substances that make up
proteins.
 Essential amino acids: nutrients your body cannot
produce or store so you must get them through
food. Nine of the 20 amino acids are essential.
 Complete protein : food that has all essential
amino acids (animal products, soy, poi)

6. Vitamins
 Definition : Made by living things
and are only needed in small
amounts.
 Function: assist in many chemical
reactions in the body.

7. Types of vitamins
 water-soluble : dissolve in water.
Should be supplied daily.
 Vitamin B: Good sources include:
Milk, poultry, fish, whole grains,
cheese, nuts, and eggs.
 Vitamin C: Good sources include:
Citrus fruits, green vegetables,
melons, potatoes, and tomatoes

8.  fat-soluble : dissolve in fat (can be stored in
body).
 Vitamin A: Good sources include: eggs,
cheese, milk, orange, dark green vegetables
and fruits.
 Vitamin D: Good sources include: Milk,
eggs, liver, and exposure of skin to sunlight.
 Vitamin E: Good sources include:
Margarine, vegetables oils, wheat germ,
whole grains, greens, and leafy vegetables.
 Vitamin K: Good sources include: Greens,
leafy vegetables, liver.

9. Minerals
 Definition : nutrients that are not manufactured by
living things.
 Important minerals to consider:
calcium: important for: building and maintaining
bones and teeth;
nerve and muscle function; blood clotting.
sodium: excess can lead to: high blood pressure.
iron: deficiency can lead to: anemia

10. Water
 Water is 65 percent of our body
weight and essential for all life
processes.

11.  Functions :
1. chemical reactions
2. primary component in blood and tissue fluids
3. energy production
4. digests food
5. carries dissolved wasted products out of the body
6. brings nutrients to cells
7. regulates body temp.
 Recommended daily intake of water: 8 cups

12. Energy Content
 Carbohydrates - 1 gm : 4 Cal
 Proteins- 1 gm : 4 Cal
 Fat- 1 gm : 9 Cal
 Alcohol- 1 gm : 7 Cal