the 6 nutrient classes

8/7/2019 The 6 Nutrient Classes

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The 6 Nutrient Classes


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Water

Transports other nutrients to cells,

carries wastes away, aids digestion and

more. It makes up more than half yourweight.

SOURCES: water; juices and other

beverages; soups and many "solid"foods (fruits, vegetables, breads, etc.).


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Minerals

Build bones, teeth, blood, and help the bodyuse energy.

Especially important to young people: CALCIUM: found is the milk/dairy group and in

some green vegetables.

IRON:found in liver, kidney and lean meats,shellfish, dried beans and peas, dark green

leafy vegetables (spinach, etc.), egg yolks anddried fruits.


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Proteins

Build and repair cells, fight infection, and makeblood strong. These body builders are made up of

amino acids. ("Complete" proteins have all 9amino acids that the human body needs.)

SOURCES OF COMPLETE PROTEINS: fish, meat,chicken, eggs, milk, and soy beans.

SOURCES OF INCOMPLETE PROTEINS: driedbeans, lentils and peas, nuts, breads, noodles,grains and cereals. Foods missing different aminoacids can sometimes be combined to provide theamino acids for a complete protein.


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Vitamins

Help the body use food and work properly.

They're found in all foods from the 4 food

groups.

ESPECIALLY GOOD SOURCES: carrots, spinach,

broccoli, green peppers, leaf lettuce,

cantaloupe, citrus fruits, tomatoes, potatoes,

whole and enriched grains, milk products,

fish, meat, and poultry.


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Carbohydrates

Provide energy (calories) for muscles, nerves, and thebrain. "Complex" carbohydrate foods provide caloriesand other nutrients. "Simple" carbohydrate foods

provide calories, but not much else. (That's why they'reoften called "empty calories.")

SOURCES OF COMPLEX CARBOHYDRATE: ("starches"):breads, noodles, grains, cereals, potatoes, nuts, seeds,dried beans, lentils and peas, vegetables, and somefruits.

SOURCES OF SIMPLE CARBOHYDRATES: table sugar,powdered sugar, brown sugar and "natural" sugars inhoney, corn, and some fruits.


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Fat

Provides energy and "fatty acids," and helps

digestion. Too much fat can be harmful.

SOURCES: vegetable oils, margarine, butter

(and foods fried in them); whole milk, cream,

most cheeses; meats, poultry (with skin),

eggs; chocolate, avacadoes, peanut butter,

and nuts.


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Sugar

Sugars are a form of carbohydrates

Broken up into 5 categories


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Glucose (Dextrose, Grape Sugar, or Corn Sugar).

Somewhat less sweet than cane sugar and is

soluble in hot or cold water. It is found in

sweet fruits such as grapes, berries, and

oranges and in some vegetables such as sweet

corn and carrots. It is prepared commercially

as corn syrup.


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Fructose

(Fruit Sugar). Highly soluble. It is much

sweeter than cane sugar and is found in honey,

ripe fruits, and some vegetables.


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Sucrose

The table sugar with which we are familiar and

is found in cane or beet sugar, brown sugar,

molasses, and maple sugar. Many fruits and

some vegetables contain small amounts of

sucrose.


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Lactose

(Milk Sugar). Produced by mammals and is theonly carbohydrate of animal origin ofsignificance in the diet. It is about one sixth as

sweet as sucrose and dissolves poorly in coldwater. The concentration of lactose in milkvaries from 2 to 8 per cent, depending upon thespecies of animal.


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Maltose

(Malt Sugar). Does not occur to any

appreciable extent in foods. Maltose isproduced in the malting and fermentation ofgrains and is present in beer and maltedbreakfast cereals, it is also used as a source of

carbohydrates for some infant formulas.

the 6 nutrient classes

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