Nutrition: Macronutrients, Calories, and Body Functions

• Nutrition describes obtaining enough energy to grow

Macronutrients

• Macronutrients, including fats, proteins, and carbohydrates, are foods required in large quantities

Calories

• Calories measure how much energy food provides

Macronutrient Functions and Sources

Carbohydrates

• Supply the body with energy
• Sources include beans, bread, cereal, rice, and pasta

Protein

• Builds and repairs tissues
• Sources include meat, eggs, and dairy products

Fat

• Insulates the body, transports vitamins, provides backup energy, and promotes healthy skin
• Sources include fish, oil, nuts, seeds, and tofu

Water

• Water is an essential nutrient exceeding the body's production capacity
• Biochemical reactions occur in water
• It fills spaces in and between cells and forms structures for large molecules like protein and glycogen

Vitamins

• Protect the skin, boost the immune system, and maintain a healthy nervous system
• Sources include fruits, veggies, enriched grains, and dairy products

Vitamin functions and sources

Vitamin A

• Keeps eyes healthy and skin clear

Vitamin C

• Produces tissue and bones

Vitamin D

• Utilizes calcium to strengthen bones and teeth

Vitamin E

• Is an antioxidant that helps skin, eye, liver, brain, and heart health

Vitamin B9

• Helps produce red blood cells and prevent birth defects

Minerals

• Build strong bones, transmit nerve impulses, and maintain fluid balance

Mineral sources

• Fruits and vegetables, dairy products, and animal products

Mineral functions

Calcium

• Helps maintain healthy teeth and bones

Magnesium

• Helps with energy, blood sugar regulation, and supports bones

Zinc

Potassium and Sodium

• Help regulate fluids in the body through osmosis

Iron

• Helps produce red blood cells