Nutrients Part 1

MAJOR NUTRIENTS

1.Carbohydrates - the starches and sugars that provide energy
*Starches are complex carbohydrates. CC foods include breads, pasta, rice, cereals, and
starchy vegetables.
*Sugars are simple carbohydrates. SC foods include sugar, honey, fruit, and milk.
2.Proteins - nutrients used to build and repair body cells
*proteins are made up of amino acids
*Complete proteins contain all the essential amino acids. CP are found in foods from animal
sources. Ex: meat, dairy products, eggs
*Incomplete proteins lack 1 or more essential amino acids. IP are found in food from plants.
Ex: beans, peas
3.Fats - nutrients that supply energy and keep the skin healthy
*Saturated Fats - fats that are solid at room temperature
Ex: butter, stick margarine, fats in meat
*Unsaturated Fats - fats that are liquid at room temperature
Ex: vegetable oils, salad dressings
4.Vitamins
*Water Soluble vitamins, including Vitamin C and B, dissolve in water. They must be
replaced in your diet every day.
Vitamin C (Ascorbic Acid) - increases resistance to infections and illness. Food Sources:
citrus fruits, citrus juices, cantaloupe, strawberries, asparagus, broccoli
B1 (Thiamin) - keeps nerves healthy and aids in digestion. Food Sources: meat, poultry,
fish, and whole grain breads and cereals
B2 (Riboflavin) - promotes good vision. Food Sources: milk, meat, poultry, fish, and
green leafy vegetables
B3 (Niacin) - promotes healthy skin, digestive tract, and nervous system. Food Sources:
meat, poultry, fish, and whole grain breads and cereals
B6 - promotes healthy skin and red blood cells. Food Sources: liver, veggies, and milk
B12 - protects against anemia. Food Sources: liver, meat, chicken, fish, eggs, and milk