The 6 Nutrients

1. The 6 Nutrients Substances your body needs for basic body functions, growth and repair of cells, and energy

2. Proteins • For growth, build and repair tissues, energy • Uses only 4-5 calories of energy • Complete proteins have all amino acids (building blocks of protein) • Incomplete proteins need the 9 essential amino acids • Soybeans are the only plant that has all 9

3. Carbohydrates • Main source of energy; 4-5 calories • Simple carbs – provide quick energy (glucose) – found in fruits, milk • Complex carbs – include starch and fiber, found in grains, pasta, potatoes • Excess glucose becomes glycogen, also known as fat

4. Fats • Provide energy, store and use vitamins, maintain body heat and build brain cells and protect nerves – 9 calories of energy • Saturated fat – from animal fat, adds to bad cholesterol levels • Unsaturated fat – plant and fish based, vegetable oils, usually help lower cholesterol

5. Fats • Visible fat – that which you can see, ie grease from pizza, fries, etc • Invisible fat – that which is not seen, ie cake that contains eggs and/or shortening

6. Vitamins • Fat soluble – stored in the fat cells, include A, D, E, and K • Found in liver, eggs and certain vegetables • Water soluble – dissolves in water and can’t be stored, include C and B complex • Found in citrus fruits, some vegetables and meats

7. Minerals • Regulate chemical reactions in the body, obtained indirectly from animal or plants • 2 types are macro and trace • Teens especially need calcium (for bones) and iron (healthy red blood cells)

8. Supplements • Herbal supplements are foods not drugs • Creatine – a natural amino acid has been used as a dietary supplement, linked to serious side effects • Protein supplements – these types of energy drinks or powders can be converted to fat, not muscle

9. Water • Involved in all body processes, makes up more than 60% of body mass • Can’t live without water for more than 3 days • Dehydration occurs when body’s water level is too low • Diuretics increase dehydration

10. Dizziness Fatigue Weakness Dry mouth Flushed skin Headache Blurred vision Difficulty swallowing Dry, hot skin Rapid pulse Frequent need to urinate Signs of dehydration

11. Food labels • Known as nutrition facts • List serving size, servings per container, calories, calories from fat and daily value percentages

12. Know your food label • Ingredients listing • Check the dates – sell by vs best if used by vs expiration date

13. Healthy Fat free Low fat Lean Light Cholesterol free ____ free Fresh Less ___ High ___ Food additives – enriched or fortified Food health claims