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Learning about Nutrients

What are nutrients, anyway? Nutrients are chemical substances found in foods that help maintain and restore the body’s functions. They provide energy, maintain or repair cells and keep the body working normally.

There are two types of nutrients:

  • Energy Nutrients
  • Helper Nutrients

Energy Nutrients

Carbohydrate Fat Protein
The major source of energy for the body Supply essential fatty acids needed for growth Provides the major building blocks in every cell in the body
  • Sugar, Starches, Fiber
  • Major source of energy for body
  • Complex carbs can give feelings of fullness (whole grains, fruits and vegetables)
  • Simple carbs become simple sugar and can cause weight gain (white rice, white bread and sugar)
  • Simple carbs can slow digestive system
  • Supply essential fatty acids
  • Aid in growth
  • Cushion organs
  • Maintain body temperature,
  • Promote healthy skin,
  • Carry fat-soluble vitamins
  • Regulate metabolism

 

You MUST have fat in your diet—just not too much!
  • Builds cells
  • Repairs damaged tissue
  • Provides hormones and antibodies to fight infection
  • Forms enzymes for digestion
  • Complete proteins contain all of the essential amino acids for the body to function (meat, fish, eggs and dairy products)
1 Gram = 4 Calories 1 Gram = 9 Calories 1 Gram = 4 Calories

 

Beans, rice, bread, corn, nuts, and some other foods contain some of the amino acids of complete proteins but not all, so they are incomplete proteins. Combine two of these foods to make a complete protein. Instead of meat, you can have a bean burrito or a peanut butter sandwich and get all the protein you need!

Helper Nutrients

Minerals, vitamins, and water—these important nutrients don’t do anything by themselves. Instead, they help other substances in your body grow and develop cells properly, maintain good health, and burn energy. While these “helper nutrients” are needed in very small amounts, each one is as important as the next. Without all of them, your body can’t work right.

Did you know?

The same amount of a food high in fat will give you more than twice as many calories as a food high in protein or carbohydrates!

Back to: Growing Healthy Families Online Program > Chapter 3 - Finding Nutritious Foods