Lesson 4 Nutrients

NUTRITION
LESSON4
01
The term “nutrition” is derived from the Latin word
“nutritic” meaning nourishment.
The process of the intake, digestion and assimilation of

nutrients resulting in maintenance of good health and
combat disease.
2
NUTRIENTS
These are chemical compounds needed for
growth, repair, energy and bodily functions
Eating and drinking nutritious foods

can provide nutrients.
The 6 essential nutrients that we can
acquire in foods are carbohydrates,
proteins, fats, vitamins, minerals and
water. 3
FOOD
These are the substance that we eat
or drink to maintain life and growth.
While diet, this are the food that a

person habitually eat or drinks
4
MACRONUTRIENTS 5
CARBOHYDRATES
• Carbohydrates is the basic source of
energy to run life in earth.
• It is also the body’s main source of energy
and provide the body’s need for dietary
fiber.
Two types of Carbohydrates:
• Simple Carbohydrates
• Complex Carbohydrates
MACRONUTRIENTS
CARBOHYDRATES
Simple Carbohydrates
These simple carbohydrates have a bad reputation, because
they are high in calories and low in nutritional value. (fruits,
candy, juices, milk, soda, milk, jelly and yogurt)
Complex Carbohydrates
Excellent source of energy for the body and rich in vitamins,
minerals and fiber. (cereals, pasta, vegetables, rice, tortilla and
legumes)
MACRONUTRIENTS
PROTEINS
• Provides Energy and help to build,
maintain, and repair body tissues.
• Proteins are made up of chemical
compounds called “amino acids”. There
are 20 amino acids.
Two types of Protein
• Complete Proteins
• Incomplete Proteins
MACRONUTRIENTS
PROTEINS
Complete Proteins
• Contain all 9 essential amino acids
• They are found in animal sources
Incomplete Proteins
• Lack one or more of the essential amino acaids
• They are found in plant sources
The bes way to give the body complete proteins is
to eat a wide variety of foods througout the day.
MACRONUTRIENTS
PROTEINS
Food Sources:
• meat
• fish
• eggs
• nuts &
• seeds
• bread, cereals, and vegetables (small
amount of proteins)
MACRONUTRIENTS
FATS
• The most concentrated form of food
energy (calories).
• Provide substances needed for growth and
healthy skin.
• Enhance the taste and texture of food.
• Required to carry “fat-soluble” vitamins
throughout the body.
• Provide energy.
MACRONUTRIENTS
FATS
Types of Fat:
• Saturated Fat (Animal foods and Tropical
soils)
-This type of Fat is most strongly linked to
high cholesterol and increased risk of heart
disease.
• Unsaturated Fat (Vegetables and Fish Oils)
-May play a role in reducing the ris of heart
disease.
MICRONUTRIENTS
VITAMINS
• Help regulate the many chemical
processes in the body.
• There are 13 different vitamins known to
be required each day for good health.
Two Types of Vitamins:
• Fat Soluble Vitamins
• Water Soluble Vitamins
MICRONUTRIENTS
VITAMINS
Fat Soluble Vitamins
• Vitamins A, D , E, K.
• can be stored in the body for later use.
Water Soluble Vitamins
• Vitamin C and B-Complex
• Required water for absorption.
Food Sources : fruits, vegetables, milk, whole-
grain breads, cereals and legumes.
MICRONUTRIENTS
WATER (H2O)
• Essential to life and nutritional health.
• Every cell, tissue, and organ requires
water to function properly.
• Water transports nutrients and oxygen to
the cells, provides a medium for chemical
reactions to take place, helps to flush out
of waste products and etc.
MICRONUTRIENTS
WATER (H2O)
1.4 - 2 liters of water every day is advised to

protect us from dehydration and avoid having
kidney stones.
700-800 ml is required to meet water losses

and maintain the body’s water balance.
MICRONUTRIENTS
MINERALS
• The body depends on minerals for
practically evert process necessary for
life.
• Minerals actually become part of the
body.
• The body requires 16 minerals daily.
Food Sources : meats, beans, nuts, fruits,

vegetables, dairy products, and grains.
MICRONUTRIENTS
MINERALS
• Calcium
• Phosphorus
• Magnesium
• Sodium
• Potassium
• Iron
• Iodine, zinc, copper, sulfur, chloride and
etc.
THANKS
10

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NUTRITION

The process of the intake, digestion and assimilation of

Eating and drinking nutritious foods

While diet, this are the food that a

1.4 - 2 liters of water every day is advised to

700-800 ml is required to meet water losses

Food Sources : meats, beans, nuts, fruits,

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