(NYN) Basic Nutrients Lesson

Basic Nutrients

A nutrient is a substance that performs a job in your body. Nutrients provide energy, build and repair body cells and keep your body working. Different foods supply different nutrients. Nutrients can be classified into six categories.

A carbohydrate is a nutrient that serves as the body's main energy source. With a recommended daily intake of 45 to 65 percent of calories, carbohydrates are the macronutrients the USDA considers the most important for energy. They are your body's main fuel source, especially for your brain, kidneys and muscles. Without carbohydrates, proteins and fats cannot do their regular jobs. Your body breaks carbs down to glucose. There are two types of carbohydrates: simple and complex. Simple carbohydrates are sugar. Complex carbohydrates are starches. Table sugar and honey are examples of simple carbohydrates. In contrast, starchy foods like potato and grains contain complex carbohydrates.

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products.  Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy, or calories. There are three macronutrients: carbohydrates, protein and fats. Macronutrients are essential for proper body functioning, and the body requires large amounts of them. All macronutrients must be obtained through diet; the body cannot produce macronutrients on its own. The recommended daily amount (RDA) of carbs for adults is 135 grams. Carb intake for most people should be between 45 and 65 percent of total calories. One gram of carbohydrates equals about 4 calories, so a diet of 1,800 calories per day would equal about 202 grams on the low end and 292 grams of carbs on the high end.

Fats

Fat is a food and nutrient that provides energy. It gives food flavor and texture. You need some fat for healthy skin and normal growth. Fats transport some vitamins. They also slow digestion in your stomach so you feel full longer. Your body makes fat from the excess fats, carbohydrates and proteins that you eat. Body fat is a reserve energy supply. It also insulates you from heat and cold, and cushions vital organs.

Fats are a mixture of saturated or unsaturated fatty acids. Unsaturated fats are better for your health than saturated fats. The level of cholesterol in your blood can be affected by the amount and type of fat you eat. Solid fats are high in saturated fats and trans fats. There are three types of fats: saturated, unsaturated and trans.

Fats are naturally present in meat, poultry, fish, dairy foods and nuts.  Vegetable oil is liquid fat.  Butter, margarine, cream and mayonnaise are almost entirely fat.   Eating too much fat, especially saturated and trans fats, increases your risk for heart disease.  A high fat diet can also contribute to health problems. Cholesterol is a fat-like substance found in body cells. It helps carry out many body processes. Your body makes all the cholesterol it needs. High levels of cholesterol in the bloodstream are linked to heart disease.

Proteins

Proteins are substances that the body uses to build new cells and repair injured ones. They are needed for growth and fighting disease. Protein can help give you energy if you do not take in enough carbohydrates and fat. Proteins are made of many small units called amino acids. Of the 22 amino acids, nine are essential, meaning they must come from food. Your body can make the other 13. Most people get enough protein from their daily food choices. Extra protein will not build bigger muscles. Only physical activity can build more muscle. If you consume enough calories, any excess protein breaks down and is stored by your body as fat.   Proteins are either complete or incomplete, depending on the kinds of amino acids they contain.

Vitamins

Vitamins are nutrients that are needed in small amounts. They do not provide energy or build body tissue. However, your body cannot produce energy without them. Vitamins regulate body processes and help other nutrients do their work.

There are two classes of vitamins: Water Soluble and Fat Soluble. They are classified based on how they dissolve in your body. Water Soluble vitamins dissolve in water.  Most cannot be stored by the body. Your body gets rid of excess amounts of water soluble vitamins in urine. Fat Soluble vitamins dissolve in fat, both in foods and in your body. Your body stores extra fat soluble vitamins in body fat and in your liver. When you need them, your body pulls some out of storage.

Minerals

Your body uses minerals for many processes. Some minerals regulate body processes. Some minerals become a part of your body in the form of cells, fluids, muscles, teeth and bones. Minerals also work together. For example, calcium and phosphorus work together, along with vitamins D and A, to help build strong bones and teeth.

Water

Water is a nutrient!  Every body cell contains water.  Water carries nutrients, helps regulate body temperature, and helps perform life supporting functions. It also helps the digestive process by eliminating wastes. Your body loses water every day through breathing, sweat, and body waste. To replace your body's fluids, you need to drink water and eat food every day. When you perspire a lot, you need to drink more water. If you drink more fluids than you need, the excess fluids pass through your body in urine.

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