8.1.1: The Major Nutrients

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Erin O'Hara-Leslie, Amdra C. Wade, Kimberly B. McLain, SUNY Broome

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All living things require nutrients in order to survive and to grow and develop normally. Nutrients are components (parts) of food that provide nourishment in order for us to survive. Nutrients provide our bodies with energy, help build and maintain body tissues, organs, bones, and teeth, and help regulate body functions such as metabolism and blood pressure (Lehman, 2014). Nutrients include protein, carbohydrates, fats, vitamins and minerals.

The Care Plan will direct a HHA/PCA as to what the patient’s dietary requirements and restrictions are. Home Health Aides/Personal Care Aides should always be sure to follow these as they are in place to best promote good health for the patient. If they are ever in doubt about whether a patient can have a certain food, they should seek guidance from their supervisor.

Protein

Proteins are the essential (necessary) building blocks that our body needs in order to properly function. We need protein in order to build and repair body tissues, such as muscles, organs, and skin. Sources of protein include poultry, meat, fish, eggs, milk, cheese, nuts and nut butters, peas, dried beans, and soy products. Our bodies can also use protein as an energy source or convert it to fat (Lehman, 2014). The amount of protein that a person needs depends on their body size, age, activity level, and their general well-being (U.S. Department of Agriculture, 2015a). People who are sick, undernourished, and healing generally require higher amounts of protein in order to help the body’s tissues heal.

Sources of Protein:

Poultry (chicken, turkey)
Beef (steak, ground beef, stew meat, hamburgers, hot dogs)
Fish (tuna, salmon, trout, bass, cod)
Shellfish (shrimp, lobster, crab)
Milk
Eggs
Soy products (tofu, tempeh, veggie burgers)
Legumes (beans such as white beans, kidney beans, chickpeas)
Peas
Nuts (almonds, pistachios, walnuts, cashews, peanuts)
Seeds (pumpkin, sunflower, squash seeds)
Peanut butter and other nut butters

Carbohydrates

Carbohydrates are the essential nutrients our body needs in order to provide us with energy. Carbohydrates are the major way our body gets energy in order to effectively function. Carbohydrates provide our body with sugar, starch, and fiber. Starches include grains, potatoes, beans, and peas. Sugars include fruits, vegetables, and sweeteners. Foods that have fiber in them include whole grain foods such as cereals and breads, fruits, and, vegetables. Fiber is important as it helps aid in digestion, helps to lower cholesterol, and helps us to feel fuller longer. Fiber is also necessary to aid with bowel elimination (Leahy, Fuze & Grafe, 2013).

There are two basic types of carbohydrates: complex and simple. Complex carbohydrates are found in grain products such as bread, cereal, pasta, rice, and vegetables. Simple carbohydrates are foods found in sugars, sweets, syrups, and jellies. Complex carbohydrates have more nutritional value than simple carbohydrates.

The body uses sugars and starches for energy. Extra carbohydrates or carbohydrates that we take in but do not need at the time, are converted to fat, which are then stored (Lehman, 2014). A diet in excess of carbohydrates can lead to obesity (being over the ideal weight for a person’s body size).

Sources of Carbohydrates:

Grains
Breads of all kinds
Potatoes
Beans
Peas
Oatmeal
Rice (white, wild, brown)
Breakfast cereals
Tortillas
Grits
Pasta, noodles
Popcorn
Quinoa
Crackers (all kinds)
Couscous
Muesli

Fats

Fats are essential nutrients in our diets. Even though we tend to think of fats as bad for us, we do need a certain amount of fat in our diets. Fat helps to protect our organs, is necessary for all the membranes in most the cells in our body, for brain and nerve function, is used to insulate the body and help us prevent heat loss, and is a carrier for other nutrients ((Leahy, Fuze & Grafe, 2013; Lehman, 2014). Extra fat can also be used as energy for the body, or it can be stored.

While we need a certain amount of fat in our diet, caution must be taken to not eat too much fat. A diet high in fat can lead to serious complications such as high cholesterol, myocardial infarction (heart attack), coronary artery disease, and cerebrovascular accidents (strokes). Sources of fat include oils, butter, margarine, salad dressings, and animal fats found in meat, fish, and milk.

Some fats are healthier options than others. For example, choosing to eat a handful of nuts is a healthier option than choosing to eat a handful of potato chips. There are three main types of fats: monounsaturated fats, polyunsaturated fats and saturated fats (Leahy, Fuze & Grafe, 2013). Monounsaturated fats include vegetable fats such as olive oil and canola oil. Polyunsaturated fats include corn, soy, safflower, and sunflower oils, and omega-3-fatty acids. Saturated fats include butter, bacon, lard, coconut oil, and peanut oil. Saturated fats are less healthy options than monounsaturated and polyunsaturated fats. They should be consumed in limited quantities.

Sources of Fat:

Oils (all kinds)
Butter
Milk
Eggs
Fish
Meat
Nuts and seeds
Avocados
Margarine
Salad dressings
Olives
Peanut butter
Animal fats found in meat

Self Check Activity \(\PageIndex{1}\)

Match the nutrient with its function

Nutrient	Function in the Body
1. Protein	a. Provides a source of energy for the body, helps to prevent heat loss, protects our organs, and is needed for cell membranes.
2. Carbohydrates	b. These are the major building blocks for our body to use to repair muscle, tissue, organs, and skin.
3. Fats	c. This is our body’s major source of energy. Some sources, such as fiber, help with digestion.

Answer

1=B

2=C

3=A

FEEDBACK:

1. Protein includes meats, poultry, fish, peanut butter, eggs, and nuts. Protein is needed for our bodies to repair muscle, tissue, organs, and skin.

2. Carbohydrates provide us with our major source of energy that our body needs to function. Sources of carbohydrates include grains, vegetables, fruits, and sugars. Complex carbohydrates found in grains and vegetables compared to simple carbohydrates found in sugary foods are healthier options. Too much carbohydrate intake can result in obesity.

3. Fats also provide our bodies with energy, help us to regulate our temperature, and protect our organs. Fats can be found in butter, oil, salad dressings, and animal fats found in meat and dairy products. Some fats such as olive oil are healthier than butter or bacon.