Overview of Essential Nutrients and Their Functions

Macronutrients

Nutrients required in large amounts for energy.

Micronutrients

Nutrients needed in smaller amounts for health.

Fats

9 calories per gram, essential for energy.

Proteins

4 calories per gram, builds body structures.

Carbohydrates

4 calories per gram, primary energy source.

Vitamins

Organic compounds vital for body functions.

Minerals

Inorganic nutrients essential for body processes.

Water

60% of body, crucial for survival.

Fiber

Promotes digestive health and lowers disease risk.

Complete Proteins

Contain all essential amino acids, from animal sources.

Incomplete Proteins

Lack one or more essential amino acids, from plants.

Saturated Fats

Solid at room temperature, mainly from animals.

Unsaturated Fats

Liquid at room temperature, mainly from plants.

Trans Fats

Hydrogenated fats, linked to health risks. Raises cholesterol

Simple Carbohydrates

Quickly digested, spike blood sugar levels.

Complex Carbohydrates

Slowly digested, regulate blood sugar levels.

Fat Soluble Vitamins

Vitamins A, D, E, K, stored in fat.

Water Soluble Vitamins

Vitamins C and B, not stored in body.

Major Minerals

Essential minerals like calcium and potassium.

Trace Minerals

Essential minerals needed in smaller amounts.

Electrolytes

Minerals that conduct electricity in the body.

Sodium

Common in processed foods, affects blood pressure.

Potassium

Found in fruits, regulates fluid balance.

Soluble Fiber

Binds cholesterol, lowers heart disease risk.

Insoluble Fiber

Softens stool, aids digestion.

4

How many calories does a gram of Carbohydrates or protein equate to?

9

How many calories does a gram of fat equate to?

Monosaturated fats

are the most common fats found in plant-based oils such as olive, canola and peanut oils, in monosaturated soft margarines, advocados, nuts and leaner meats. helps lower levels of bad cholesterol without lowering the levels of good cholesterol in the blood. healthiest source of fats

polysaturated fats

may decrease beneficial HDLs and harmful LDLs