SIX ESSENTIAL NUTRIENTS

TUESDAY, 9/11/12

CARBOHYDRATES• Provide energy for muscles, nerves and brain• Two categories– Simple: sugars (sugar, ‘natural sugars’ in honey,

corn & fruits)– Complex: starch and fibers (breads, noodles,

grains, nuts, potatoes, veggies, etc.)

PROTEINS• Build and repair cells, fight infection, and

make blood strong• SOURCES OF COMPLETE PROTEINS: fish, meat,

chicken, eggs, milk, and soy beans• INCOMPLETE PROTEINS: dried beans, lentils

and peas, nuts, breads, noodles, grains and cereals

MINERALS• Build bones, teeth, blood, and helps the body

use energy.• Two of the main minerals – IRON and

CALCIUM• IRON - transports oxygen around the body in

the red blood cells• CALCIUM – for stronger bones; need more

during teen years

IRON & CALCIUM SOURCES• IRON (red meat e.g. beef and lamb. Green

leafy vegetables, whole meal breads and fortified breakfast cereals)

• CALCIUM (milk, cheese and yogurt, low fat varieties have the same amount. Smaller amounts are found in white bread, nuts, green leafy vegetables).

VITAMINS• essential for growth and health• main function is to facilitate and regulate body

processes• Vitamins help the body use food and work

properly• MILK, MEATS, VEGGIES & FRUITS, BREADS &

CEREALS

FATS• Provides energy and "fatty acids," and helps

digestion• Fatty acids help our body regulate inflammation,

blood pressure, and blood clotting

• saturated fats raise cholesterol levels, causing heart disease

• monounsaturated and polyunsaturated fats help to lower bad cholesterol, decreasing the risk of heart disease

WATER• Water transports other nutrients to cells, carries

wastes away, aids digestion, controls our body temperature and more.

• SOURCES: water; juices and other beverages; soups and many "solid" foods (fruits, vegetables, breads, etc.)

• The human body is made up of over 70% water. Our blood is more than 80%‚ our brain ... over 75%‚ and the human liver is an amazing 96% water!