Introduction to Nutrition Basics

Introduction to Nutrition

• Nutrition is the study of nutrients and how the body uses them
• The body is a finely tuned vehicle, providing it with good fuel is crucial for optimal functioning

What is a Nutrient?

• Nutrients are substances essential for growth and maintenance
• Nutrients are found in the foods we eat
• A variety of foods is needed because a single food often lacks all the essential nutrients

Six Essential Nutrients

• A simple mnemonic to remember the six essential nutrients is "Can Fanny Play Violin Much Worse?"
  • Carbohydrates
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Water

Carbohydrates

• The body's primary energy source
• Two types: simple sugars (rapid energy) and complex carbohydrates (starches - long-lasting energy)
  • Simple carbohydrates (sugars) found in candies, sodas, and doughnuts
  • Complex carbohydrates found in foods like pasta, bread, and starchy vegetables (peas and potatoes)
• Fiber is a special type of carbohydrate
  • Derived from plant sources (fruits, vegetables, whole grains)
  • Can't be digested but aids in digestion by eliminating waste products

Fats

• Used by the body to store energy, insulate, and protect organs
• Fats have twice the calories of carbohydrates
• Solid at room temperature (saturated fats) or liquid at room temperature (unsaturated fats)
• Types of fats include saturated, unsaturated, trans-fat, and cholesterol

Proteins

• Building blocks for growth and repair
• Found in skin, hair, blood, muscles, and vital organs
• Made up of amino acids
• Sources include plant proteins (incomplete) and animal proteins (complete)
  • Plant sources include beans, soy, lentils
  • Animal sources include beef, pork, fish, eggs, cheese, and poultry

Vitamins

• Needed in small amounts to regulate body functions
• Assist in using other nutrients, storing and using energy, and fighting infection
• Types of vitamins include A, B, C, D, E, and K
• Mostly found in fruits, vegetables, and dairy
• Some vitamins are stored in the body's fat cells (fat-soluble) and others are dissolved in water (water-soluble)

Minerals

• Control important chemical reactions in the body
• Needed in small amounts to maintain strong bones, healthy teeth, and blood
• Sources include milk, salt, spinach, fruits, and vegetables
• Examples include iron, calcium, and iodine

Water

• Essential for survival
• Keeps the body hydrated
• Aids in transporting nutrients and waste products through the body
• Helps with digestion
• Daily requirement is approximately 64 ounces
• Sources include fruits, vegetables, soups, juices, and dairy products

Test your knowledge on the essential nutrients and their roles in the body with this quiz. Explore various food types, including carbohydrates, fats, proteins, vitamins, minerals, and water. Understand the importance of a balanced diet for optimal health.