Prepared and Presented By Cee Josephs, MS, RD

Clinical Nutritionist

Nutrients are chemical substances obtained from foods during digestion. They are needed to build and maintain body cells, regulate body processes, and supply energy.

About 50 nutrients, including water, are needed daily for optimum health.

If one obtains the proper amount of the 10 “leader” nutrients in the daily diet, the other 40 or so nutrients will likely be consumed in amounts sufficient to meet body needs.

Protein

►Provide energy

4 calories per gram

►Build and maintain body cells

Part of the structure of every cell – blood, muscle, bones

►Regulate body processes

part of enzymes, hormones, body fluids, antibodies that increase resistance to infection

CARBOHYDRATE►Major source of energy for central nervous system

Supplies 4 Calories per gram

►Supplies energy so protein can be spared for growth & maintenance of body cells

►Assist in fat utilization

FAT

► Provide energy9 Calories per gram

► Constitute part of the structure of every cell

► Provides and carries fat-soluble vitamins (A,D,E, & K)

• Thiamin (B1)

• Vitamin C -

• Riboflavin

• Niacin

• Vitamin A (Retinol)

• Calcium• Iron

Most aid in utilization of energy, combines with protein to form bones, teeth, blood and tissues.

They increase resistance to infections.

TIPS FOR MAKING HEALTHY FOOD CHOICES

Eat a variety of foods.

☺ 4-6 Fruits & Vegetables

☺ Have different types of starches

☺ Eat more high fiber foods

☺ Try new foods

Avoid skipping meals.

Skipping meals can make you extra hungry, moody, and unable to focus.

Eat some food within 2 hours of waking up. Meaning; have breakfast!

Eat about the same time every day.

Eat Healthy CarbsThese foods are high in sugar – table sugar, honey, syrup, jam, jelly, candy, doughnuts, juice, fruit in heavy syrup, cake with icing, pie, regular soft drinks.

Most have no vitamins and minerals. Some are high in fat.These foods are high in

starch – bread, potatoes, noodles, rice, tortillas, dried beans, and corn.

Starch foods have a lot of vitamins and minerals, and are low in fat

Eat less fat.►Prepare you food with less oil, or no oil.

► Bake, broil, roast, grill or boil food, instead of frying.

► Choose fried or high fat foods only 1-3 times a week.

► Drink non-fat or low fat milk.

► Eat ice milk, sherbet, or non-fat frozen yogurt instead of ice cream.

► Choose low fat salad dressings.

Be at a healthy weight

If you have trouble getting to your healthy weight, or staying there, talk to a dietitian.

Be physically active

Every day do activities that move you body – walking, sweeping, playing, dancing.

Be active at least 30 minutes a day.

Feel good about what you already do.

For now choose only one or two changes to make.