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1. 4.01C Nutrients 1
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4.01C What is a Nutrient?
• A nutrient is a chemical substance in
food that helps maintain the body.
• You need over 50 nutrients, which can
be divided into six groups.
• Water
• Carbohydrates
• Lipids (Fats)
• Proteins
• Vitamins
• Minerals

2. 4.01C Nutrients 2
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• Water
• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals
Sugars
Starches
Cellulose
The Six Classifications of
Nutrients

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• Proteins
• Carbohydrates
• Fats
These Nutrients Have Calories

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Definition of a Calorie:
• The unit used to measure
the energy value of food.

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Calories per gram:
• Protein 1 Gram = 4 calories
• Carbohydrates 1 Gram = 4 calories
• Fat 1 Gram = 9 calories

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Variables which affect
nutrient needs:
1. Age
2. Gender
3. Activity level
4. Climate
5. Health
6. State of nutrition

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Key Nutrient: Water
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8. 4.01C Nutrients 8
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• Aids digestion and
cell growth and
maintenance
• Facilitates chemical
reactions
• Lubricates joints and
cells
• Regulates body
temperature
Function

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Sources
• Liquids
• Food
• Breakdown of energy
nutrients

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Key Nutrient: Carbohydrates
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Function
• Supplies energy
• Provides fiber
• Help the body
digest fats

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Sources
• Sugars: honey, jam,
molasses, candy,
table sugar
• Fiber: fruits,
vegetables, whole
grains
• Starch: breads,
cereals, pasta

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Key Nutrient: Fats
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14. 4.01C Nutrients 14
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Function
• Supply energy
• Carry fat-soluble
vitamins
• Insulate the body
• Protect organs
• Provide essential
fatty acids

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Types of Fats
• Saturated: dairy products,
meats, lard, coconut and
palm oils
• Unsaturated: fish, nuts,
vegetable oils
Sources

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• The fat-like substance found
in body cells. This substance
clogs arteries.
Cholesterol

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Key Nutrient: Proteins
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18. 4.01C Nutrients 18
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• Builds and repairs muscles
and cell tissues
• Helps the body make
important substances
• Regulates body processes
• Supplies energy
Functions

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Sources
Complete proteins:
• dairy products, eggs,
fish, meat and
poultry.
Incomplete proteins:
• beans, grains and
nuts.

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Key Nutrient: Vitamins
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Fat-soluble vitamins
• dissolve in fats
• are stored in fatty tissues of the body
Water-soluble vitamins
• dissolve in water
• are not stored in the body
Function
Vitamins are divided into two main groups.

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Nutrient Functions Sources
Vitamin A Keeps skin and mucus
membranes healthy
Prevents night blindness
Promotes growth
Butter, dark green and yellow fruits
and vegetables, egg yolk, liver,
whole and fortified milk
Vitamin D Builds strong bones and teeth Egg yolk; fortified butter,
margarine, and milk; the sun
Vitamin E Acts as an antioxidant to protect
cell membranes
Eggs, liver, salad oils, whole grain
cereals
Vitamin K Helps blood clot Cauliflower, egg yolk, organ meats
Fat-Soluble Vitamins

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Water-Soluble Vitamins
Nutrient Functions Sources
Vitamin C
(ascorbic acid)
Helps wounds heal
Helps fight infection
Helps promote healthy gums and tissues
Promote absorption of iron
Oranges, grapefruits,
tangerines (citrus fruits),
cantaloupe, broccoli, tomatoes
and raw cabbage
B-Complex Keeps nervous system healthy
Releases energy from food
Meats, whole grain breads and
cereals, dried beans and peas

24. 4.01C Nutrients 24
Key Nutrient: Minerals
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Minerals
Nutrient Functions Sources
Calcium Builds bones and teeth
Helps muscles and nerves work
Milk, yogurt, cheese,
broccoli, salmon, dark
veggies, esp. leafy greens
Iron Combines with protein to make
hemoglobin. Helps cells use oxygen
Liver, spinach, raisins and
molasses
Potassium Helps nerves and muscles
Balances body water
Potatoes, bananas, prune
juice and tomato products
Sodium Helps nerves and muscle function Salt, soy sauce, processed
foods and country ham
Iodine Promotes normal functioning of the
thyroid gland
Iodized salt and salt water
fish

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Food For Thought
Avoid excesses of some vitamins and minerals.
To promote good nutrition and maintain good
health:
• Eat a variety of foods from the food guide
pyramid.
• Drink plenty of water
• Daily exercise
• Seek the advice of a physician or dietician
before taking supplements