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Nutrients Definition: Substance that provides nourishment essential to growth and life

Water Definition: Nutrient involved in all body processes. Water can be used to regulate body temperature and help waste removal. The body is made of 60% water. The longest we can survive without water is 3 days.

Minerals Definition: Nutrient that regulates many chemical reactions in the body.

Trace minerals: -Body requires these in very small amounts -Copper, iodine, iron, zinc, and manganese -Copper (red meat, liver, seafood, nuts) necessary for hemoglobin production in red blood cells -Iodine (iodized salt, milk, cheese, fish, whole grains) necessary for production of the thyroid gland hormone -Iron (liver, red meat, fish, eggs) helps red blood cells transport oxygen -Zinc (seafood, poultry, red meats, whole grains) necessary for digestive enzymes and healing wounds -Manganese (whole grains, fruits, nuts) helps produce cholesterol and helps nerve function

Macro minerals: -Body requires these in amounts greater than 100 milligrams -Calcium, magnesium, sodium, phosphorus, sulfur, and potassium -Calcium (milk, cheese, leafy green vegetables) helps build bones and teeth -Magnesium (whole grains, beans, nuts) necessary for metabolism -Phosphorus (milk, meat, poultry, cheese) builds bone, teeth, and cells -Potassium (fruits, green vegetables, legumes) keep fluids in cells balanced -Sodium (table salt, cheese, crackers) necessary for water balance in cells and tissue -Sulfur (meats, milk, eggs, brown sugar) builds hair, skin, and nails

Vitamins Definition: Nutrient that helps the body use carbohydrates, fats, and proteins.

Water-soluble vitamins: -Vitamins C and E -Dissolves in water -Cannot be stored in the body

Fat-soluble vitamins: -Vitamins A, D, E, and K -Dissolves in fat -Can be stored in the body

Fats Definition: Nutrient that provides energy and helps the body store vitamins.

Trans-fatty acids: -Found in crackers, cookies, donuts, and margarine -Formed when vegetable oils are processed into solid fats

Unsaturated fats: -Found in plant products and fish -Liquid at room temperature

Saturated fats: -Contribute to cholesterol in our blood -Found in dairy, meat, and poultry products -Solid at room temperature

Carbohydrates: Definition: Nutrient that is the main source of energy for the body

Fiber: -Part of grains and plant foods, cannot be digested -Helps move food through body's digestive system -Grains, breads, cereals, dried beans, and fruits -Insoluble fiber prevents intestinal problems -Soluble fiber reduces risk of heart disease and blood cholesterol

Complex carbohydrates: -Starches and fiber -Provide longer-lasting energy -Found in bread, potatoes, beans, and pasta

Simple carbohydrates: -Provide quick energy -Sugar that enters the bloodstream -Provide calories, not many vitamins and minerals -Found in fruits, honey, and milk

Proteins Definition: Nutrient necessary to growth, to build, maintain, and repair body tissues

Incomplete proteins: -From plant sources -Do not contain all essential amino acids -Found in legumes, nuts, grains, and seeds (these can be combined to gain all essential amino acids)

Amino acids: -Building blocks of proteins -Body needs 20 amino acids, 11 of which it can produce itself -The 9 it can't produce are called essential amino acids

Complete proteins: -Contains all essential amino acids -Found in meat fish, milk, yogurt, and eggs