Lesson 3.

1: Meeting Nutritional Needs—Page 1

Lesson 3.1: Meeting Nutritional Needs

In this lesson, you will be learning about nutrition. Before reading the lesson, review the
following Learning Outcomes and Key Terms. This will help you understand the most
important concepts you will be learning about as you study the lesson.
Learning Outcomes
After studying this lesson, you will be able to
 describe the impact of nutrition on overall wellness;
 describe and categorize nutritious and less nutritious carbohydrates;
 summarize the role of fats and proteins in the body;
 identify and explain how micronutrients are used by the body; and
 analyze how water affects body composition.
Key Terms
 carbohydrates—nutrients that are the major source of energy for the body; can
be found in fruits, vegetables, grains, and dairy products.
 cholesterol—a waxy fatlike substance found in foods from animal sources; a fat
produced by the liver.
 dehydration—condition in which the body does not have enough fluids to
perform basic functions.
 empty calories—units of energy from food that supply few or no nutrients to the
body.
 fats—nutrients, largely made up of fatty acids, that provide a valuable source of
energy for muscles and help in the absorption and transport of vitamins and
nutrients.
 macronutrients—substances (i.e., carbohydrates, proteins, and fats) essential to
human growth and health that need to be consumed in large amounts.
 micronutrients—organic compounds, including vitamins and minerals, which
are essential for human growth and development.
 nutrients—chemical substances that provide the nutrition essential for growth,
energy, and function.
 protein—nutrient the body uses to build and maintain cells and tissues and
provide energy.

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Lesson 3.1: Meeting Nutritional Needs—Page 2

There is a saying, “You can’t out-exercise a bad diet.” This means that if you
regularly consume unhealthy foods and beverages, no amount of exercise will enable you
to achieve overall wellness. Making healthy food choices supports your growth and
development. The benefits of a healthful diet include
 reduced risks of heart disease and certain cancers;
 maintaining or achieving a healthy weight;
 improved digestion; and
 increased energy levels.
By combining good nutritional practices with physical activity, you will feel good
and reach your fitness goals more quickly. These positive changes will motivate you to
find other ways to improve your overall wellness.
To make healthy food choices, you first need to know what is in the food you eat.
Food contains nutrients, which are substances that are essential for growth,
development, and maintaining life. The body needs nutrients to regulate its functions, as
well as build and maintain body structures. Nutrients in the foods you eat also give you
the energy you need to participate in everyday life and physical activities. In this lesson,
you will be learning about two different groups of nutrients: macronutrients and
micronutrients. You will also be learning about the importance of water to the human
body.
Macronutrients
Macronutrients are the largest amount of nutrients people need to consume to
maintain bodily functions and have the energy needed throughout the day. There are three
macronutrients: carbohydrates, proteins, and fats. Understanding each of the
macronutrients will allow you to develop a good nutritional balance based on your
individual needs.
Carbohydrates
Carbohydrates are the most common source of energy found in food. Fruits,
vegetables, grains, and dairy products contain carbohydrates, which, when consumed,
provide energy for the body. There are two types of carbohydrates: simple and complex.
Simple Carbohydrates
Simple carbohydrates are sugars found naturally in certain foods like fruits and milk.
They are also in refined and processed sugars such as candy, cake, table sugar, many
breakfast cereals, and soda. Your body digests simple carbohydrates quickly to provide
bursts of energy. Good sources of simple carbohydrates are those occurring naturally in
foods. You should limit foods containing refined and processed sugars, as these foods
offer empty calories. Empty calories are units of energy from food that supply few or no
nutrients to the body.

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Lesson 3.1: Meeting Nutritional Needs—Page 3

Processed foods are altered from their natural state in some way and are often high in
calories. If fructose or cane syrup are ingredients in a processed food, this means refined
or processed sugar has been added. Added sugars make the food sweeter, but also
increase the number of empty calories. These added sugars increase the risk for tooth
decay or diabetes and even have addictive qualities. Experts recommend a daily added-
sugar consumption of 36 grams or less for males and 25 grams or less for females. To put
these numbers into perspective, a 12-ounce regular soda can contain up to 39 grams of
sugar.
Complex Carbohydrates
Complex carbohydrates are starches found in foods such as whole-wheat bread,
beans, pasta, rice, and potatoes. Unlike simple carbohydrates, complex carbohydrates do
not digest quickly and keep you feeling full for a longer period. There are two types of
complex carbohydrates: dietary fiber and starch.
 Dietary fiber is the part of plant-based foods that the body cannot fully digest. It is
found in whole grains, vegetables, fruits, legumes (beans), and nuts. It regulates
bowel movements, lowers cholesterol, and controls blood sugar levels. Getting
the recommended daily amount of fiber—38 grams for males and 25 grams for
females—also supports maintaining a healthy weight. Eating foods high in dietary
fiber makes you feel full faster and keeps you feeling full for a longer period.
 Starch is the most commonly eaten complex carbohydrate. Starches are found in
rice, potatoes, pasta, and breads. Starch can be refined (processed) or unrefined
(unprocessed). Unrefined starches, such as oats, rice, and potatoes, offer more
nutrients than refined starches. Refined starches, such as white bread and products
made with white flour, have a lower nutritional value because most of the
nutrients are removed during processing. Refined starches contain a high
percentage of empty calories.
Consuming Carbohydrates
Balance is important when eating carbohydrates. Finding a healthy balance between
simple and complex carbohydrates will provide the energy you need while avoiding the
negative effects of empty calories or high-calorie meals on your body composition and
overall health. Whole foods, such as fresh fruits, vegetables, and nuts, are an excellent
source of complex carbohydrates and have a higher nutritional value than processed
foods. Processed foods often contain high amounts of sugars and refined starches,
offering fewer nutrients and many empty calories. To promote overall wellness, eat more
low-calorie, complex carbohydrates.
Proteins
Proteins are the nutrients that are the building blocks for the body’s cells, muscles,
skin, and organs. They also aid in digestion, energy production, blood clotting, and
muscle contraction. Meat, dairy products, nuts, and black beans are all good sources of
protein.

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Lesson 3.1: Meeting Nutritional Needs—Page 4

Experts recommend that teens and adults consume between 40 and 60 grams of
protein per day. Your level of physical activity and caloric needs will determine exactly
how much protein you should consume. Acquiring the right amount of protein has many
physical benefits. Protein helps build and repair muscle tissue after physical activity. The
increased muscle growth boosts your metabolism to burn more calories throughout the
day. People who do not consume enough protein risk serious consequences such as a
weakened immune system. This means they have an increased risk of developing
infections or other illnesses. When paired with physical activity, a balanced diet that
includes the proper amount of protein will contribute to a healthy body composition.
Types of Protein
Proteins are composed of smaller chemical units called amino acids. The human
body produces some of these on its own. Other amino acids are obtained through foods.
There are 20 total amino acids. The body produces 11 of these, called nonessential amino
acids. Nine must come from other sources and are called essential amino acids.
Proteins are divided into two categories based on whether they include all of the
essential amino acids: complete and incomplete. Complete proteins contain all nine
essential amino acids and include animal-based foods such as meat, poultry, eggs, fish,
and dairy products. Incomplete proteins lack one or more of the essential amino acids and
include legumes, tofu, nuts, seeds, grain, and some fruits and vegetables. Eating two or
more incomplete proteins sources together, such as rice and beans, can create a complete
protein that provides all nine essential amino acids.
Fats
Fats, or lipids, are a type of nutrient mostly made up of fatty acids that provide
energy for muscles, absorb nutrients, bolster brain and nerve functions, and produce
important hormones. Common types and sources of fats in food include the following:
 Unsaturated fats are usually liquid at room temperature and typically are found in
plants, but are also present in fish. Avocados, olives, nuts, peanut butter, and
salmon are some sources of unsaturated fats. Unsaturated fats are healthful fats
that your body needs.
 Saturated fats are usually solid at room temperature and typically are present in
animal products, such as fatty beef, poultry with skin, cheese, and butter. Many
baked treats and fried foods also contain saturated fats. Eating too many saturated
fats increases your risk for developing heart disease.
 Trans fats are a type of fat historically found in many processed foods. They are
created when unsaturated fats are altered through the hydrogenation process. The
Food and Drug Administration (FDA) has prohibited the addition of trans fats to
foods. A small amount of trans fats naturally occurs in some dairy and meat
products. Like saturated fats, consuming too many trans fats increases your risk
for developing heart disease.
Choosing healthy fats and reducing or eliminating unhealthy fats can further the
development of a healthy body composition. Depending on your activity level, you
should consume 40–70 grams of fat per day.

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Lesson 3.1: Meeting Nutritional Needs—Page 5

Cholesterol
Consuming fats can also affect your cholesterol, a type of fat made by the body that
is present in some animal-based products. Low-density lipoprotein, or LDL, cholesterol is
commonly referred to as “bad” cholesterol, because it contributes to fatty buildup in the
arteries, increasing the risk for developing heart disease, high blood pressure, and stroke.
High-density lipoprotein, or HDL, is commonly thought of as “good” cholesterol,
because a healthy level of this fat may actually reduce the risk of heart attacks and stroke.
Unsaturated fats increase the “good” HDL blood cholesterol levels and decrease the
“bad” LDL blood cholesterol levels. Saturated and trans fats can increase the levels of
“bad” LDL cholesterol in the blood. Eating too many of these types of fats increases your
risk for developing heart disease.
Micronutrients
Micronutrients are organic compounds that are essential for human growth and
development. Your body needs smaller amounts of micronutrients than macronutrients
each day. Micronutrients include vitamins and minerals. They play essential roles in your
overall health, including improving brain function, strengthening your immune system,
and maintaining fluid balance. A balanced diet with plenty of fruits, vegetables, protein,
healthy fats, and whole grains will provide the amount of vitamins and minerals your
body needs.
Vitamins
Your body requires 13 different vitamins for growth and development. Each vitamin
has a different function in the body (Table 1). Vitamins are either water-soluble or fat-
soluble.
 Water-soluble vitamins dissolve in water and enter the bloodstream during
digestion. There are nine water-soluble vitamins including the eight B vitamins as
well as vitamin C. These vitamins are depleted quickly and should be consumed
daily.
 Fat-soluble vitamins dissolve in the body’s fat and are absorbed along with
dietary fat. These vitamins are stored for a longer period within the body and do
not need to be replenished every day. The four fat-soluble vitamins are vitamins
A, D, E, and K. Consuming too much of these vitamins can cause serious health
conditions.

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Lesson 3.1: Meeting Nutritional Needs—Page 6

Table 1—Sources and Functions of Vitamins

Vitamins Benefits Sources
Vitamin A promotes eye health and muscle citrus fruits
growth egg yolks
carrots
Vitamin B1 changes carbohydrates into energy pork
(Thiamin) whole grains
legumes
Vitamin B2 assists with metabolism tomatoes and leafy
(Riboflavin) vegetables
legumes and almonds
dairy products
Vitamin B3 promotes skin health eggs
(Niacin) ensures proper nerve function lean meats
improves blood circulation legumes and nuts
avocados and potatoes
Vitamin B5 supports the body’s use of nutrients potatoes
(Pantothenic acid) for energy sunflower seeds
cooked mushrooms
yogurt
Vitamin B6 generates energy from food whole grains
(Pyridoxine) supports brain, nerve, and skin meats and poultry
development nuts
avocados and bananas
Vitamin B7 assists in hormone and cholesterol milk and egg yolks
(Biotin) production pork
boosts metabolism nuts
chocolate
Vitamin B9 helps with cell division and growth leafy vegetables
(Folic acid) assists in red blood cell production fortified cereals
bread
Vitamin B12 maintains central nervous system and meat and poultry
(Cyanocobalamin) metabolism eggs
helps red blood cell formation dairy products
shellfish

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Vitamins Benefits Sources

Vitamin C strengthens the immune system oranges
supports heart health cantaloupe
broccoli
Vitamin D supports bone health sunlight
strengthens the immune system salmon
egg yolks
Vitamin E promotes healthy cell function peanuts
prevents certain cancers olive oil
leafy green vegetables
Vitamin K enables blood to clot meat
dairy products
leafy green vegetables
Minerals
Minerals make up the other group of micronutrients and are inorganic elements
found in soil and water. Plants absorb minerals from the soil and water. In turn, animals
obtain minerals from the plants they eat and water they drink. You then receive these
minerals through water as well as plant and animal products you consume.
Essential minerals are the minerals your body needs. Each essential mineral helps
with different body processes that promote growth and development (Table 2). The
major minerals include calcium, chloride, magnesium, phosphorus, potassium, sodium,
and sulfur. The trace minerals include chromium, copper, fluoride, iodine, iron,
manganese, molybdenum, selenium, and zinc. The body requires larger quantities of the
major minerals than the trace minerals each day.
Three very important minerals are iron, calcium, and sodium. The body needs iron
so that blood cells can carry oxygen throughout the body. Good sources of iron include
red meat, leafy vegetables, fish, eggs, beans, and whole grains. Calcium builds bones and
teeth and promotes muscle, heart, and digestive health. Sources of calcium include dairy,
eggs, canned salmon or sardines, leafy vegetables, nuts, and tofu.
Sodium, or salt, is one of the most commonly consumed minerals. It is necessary for
fluid balance, nerve transmission, and muscle contraction. Sodium, however, is a cause of
high blood pressure and should be consumed in moderation. Over time, a diet high in
sodium can lead to heart disease and stroke. The daily-recommended amount of sodium
is 2,300 mg. It is easy to exceed this amount because salt is a common seasoning and
preservative found in many foods. Canned vegetables, frozen meals, and instant noodles,
for example, are commonly high in sodium. Limit adding salt to your meals and read
labels for their salt content when using packaged foods to stay within the recommended
amount.

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Lesson 3.1: Meeting Nutritional Needs—Page 8

Table 2—Sources and Functions of Minerals

Minerals Benefits Sources
Calcium strengthens bones dairy products
promotes heart health dark, leafy vegetables
Potassium regulates muscle contractions avocados
promotes heart health spinach
black beans
Magnesium strengthens immune system whole grains
supports muscle and nerve function nuts
bananas
Iron enables red blood cell production broccoli
legumes
red meat
Zinc regulates cell development pork
strengthens the immune system cashews
oysters
Water
Water is a vital component to your survival. The human body is composed of over
70 percent water. You can live for weeks without food, but only days without water.
There are many benefits to consuming enough water each day, including
 carrying oxygen and nutrients to cells throughout the body;
 aiding in digestion; and
 helping to regulate body temperature.
Many people do not consume enough water each day. Water is lost due to breathing,
sweating, and the elimination of liquid and solid waste. During a normal day, your body
uses between two and three quarts of water to perform regular bodily functions. Exercise
causes you to lose even more water through sweat. Being in hot and humid environments
can also cause you to sweat and lose water, especially while doing physical activities.
You can stay hydrated by drinking water and consuming foods that contain water,
such as fruits and vegetables. If you do not replace the water you lost, you may become
dehydrated. Dehydration occurs when the body loses enough water to be harmful.
Thirst, dark-colored urine, muscle cramps, headaches, and constipation are all signs of
dehydration.
Since people come in all different shapes and sizes, recommendations for water
consumption vary based on your weight and how much physical activity you get in a day.
A general rule is that you should consume half your body weight in ounces of water. For
example, a person who weighs 150 pounds should consume at least 75 ounces of water
each day. If you are physically active, you should consume more to replenish, or replace,
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Lesson 3.1: Meeting Nutritional Needs—Page 9

what is lost from sweating and increased muscle function.

Drinking adequate amounts of water each day can benefit your body composition.
Water can also make you feel full and let your brain know that you should stop eating.
Many people mistakenly think if you drink too much water, you will carry a lot of water
weight. In reality, the opposite is true. When you do not drink enough water, your body
stores the water it does have to ensure bodily functions can continue. When you consume
adequate amounts of water, your body eliminates the excess via liquid and solid waste.
Giving your body the water it needs every day is one of the best nutritional habits you
can develop.

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