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Nutrition

Learn about the six essential nutrients: Protein, Carbohydrates, Fats, Vitamins, Minerals, and Water. Understand their functions, types, and sources for optimal health and well-being.

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Nutrition

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  1. Nutrition • What are the six essential nutrients that the body needs to survive? • Protein: rebuilds muscles • Carbohydrates: provides energy for the body • Fats: Brain food • Vitamins: Organic substance that helps the body function properly • Minerals: Inorganic substance absorbed into the body that helps the body functions function properly • Water: hydrates the body

  2. Protein: • Function:Helps rebuild muscles. • Types of Proteins: • Good Proteins: You can eat them everyday. • Excellent source includes: Fish, chicken, turkey, lean meats, egg whites, nuts. • OK Proteins: You can eat these maybe 2 to 3 times per week. • Excellent source includes: Steak, egg yolks, hamburger, dairy products (cheese, milk, etc). • Bad Proteins: You should eat these items sparingly. • Excellent source includes: Bacon, ham, sausage, pork, processed meats.

  3. Carbohydrates: • Function: The body’s main energy source. • Types of Carbohydrates: • Simple Carbohydrates (sugars): Quick energy. • Examples: Fruits, honey, cakes, pastries, chocolate, candy, Gatorade, Powerade, pop, soda. • Complex Carbohydrates (starch): Long lasting energy. • Examples: Beans, cereal, breads, potatoes, vegetables, whole grains, rice, oats, pastas, shells, noodles.

  4. Fats: • Functions: Are brain food, helps joints, hair, skin, and is an energy source. • Types of Fats: • Good Fats: High in unsaturated fats (polyunsaturated and monounsaturated). • Examples: Nuts, fish, seeds, oils (olive and canola) 2. Bad Fats: High in saturated fat. • Examples: Butter, meat fats, dairy products, processed meats, solid oils.

  5. Vitamins: • Function: Organic substances that help the body develop and function properly. • Common Vitamins: • Vitamin A: Is necessary for healthy eyes. • Excellent source includes: Dairy, green/yellow veggies, fruit, egg yolks • Vitamin B: Helps body use energy. • Excellent source includes: Fish, eggs, milk, cheese, yeast, wheat germ • Vitamin C: Helps the Immune System. • Excellent source includes: Citrus fruits, green veggies, tomatoes • Vitamin D: Formation of bones and teeth. • Excellent source includes: Dairy products, fish oils, tuna, egg yolks • Vitamin E: Help skin and heals wounds. • Excellent source includes: Nuts, whole grains, green veggies

  6. Minerals: • Function: Inorganic substances that are essential for maintaining healthy body functions. • Common Minerals: • Calcium: Builds up bones and teeth. • Excellent sources: Dairy, nuts, beans, green veggies • Zinc: Helps aid the immune system. • Excellent sources: Seafood, meats, dairy, eggs, whole grains • Iron: Aids in red blood cells. • Excellent sources: Liver, red meats, fish, eggs, nuts, whole grains • Potassium: Keeps fluids balanced within cells. • Excellent sources: Whole grains, green veggies, fruits, legumes • Sodium: Necessary for water balance in cells. • Excellent sources: Meats, dairy, eggs, nuts, legumes, salt

  7. Water: • Functions: Hydrates the body. Is vital to every body process. • Water is used to: • Make up blood • Remove wastes • Help in digestion • Regulate body temperature • Water is the body’s most essential nutrient. You need to consume your body weight in ounces of water daily. • FACT: A person can survive about 40 days without food, but only 3 days without water.

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