Nutrient Chemicals in food that the body needs to work properly.

MAIN SOURCE OF ENERGY Simple carbohydrates- provide quick energy. Complex carbohydrates- provide long lasting energy and stored energy.

Food sources of carbohydrates Simple carbohydrate- sugar based. Examples- soda, candy, baked goods, fruit and vegetables. Complex carbohydrates- starch/fiber based. Examples- Pasta, rice, bread, potatoes, corn, cereal, fruit and vegetables.

Protein Builds and repairs body tissues, cells and muscles. Supplies stored energy.

Food sources of protein Lean meat, lean poultry, eggs- especially the whites-100% protein, peanuts, lentils, beans, soy, nuts and fish.

Fats Insulates the body- keeps you warm. Protects organs. Good source of stored energy. Carries fat soluble vitamins throughout the body. (Vitamins A,D,E,K)

Food sources of fats Good fats- olive oil, canola oil, nuts, fish, low fat dairy products, eggs Bad fats- butter, margarine, solid shortening (lard, crisco), fatty meats, fried foods, baked goods

Vitamins Builds strong bones and teeth Keeps skin and hair healthy Fights infection/helps immune system Clots blood Vitamin K helps night time eyesight.

Food sources of vitamins Fruits, vegetables, dairy, whole grains, and sun. Daily vitamins, vitamin water and vitamins added to breads and cereals give you vitamins but not natural ones that are found in food. These are called Supplemental Vitamins.

Minerals Build strong bones and teeth. Helps carry oxygen to the red blood cells.

Food sources of minerals Fruits, vegetables, dairy (calcium), red meat (iron), nuts, beans, whole grains Supplemental Minerals found in similar foods as vitamins.

Water Regulates body temperature Carries nutrients through the body Carries water soluble vitamins throughout the body (Vitamins B & C) Removes waste and toxins Hydrates the body

Food sources for Water Water Liquids Fruit and fruit juices Milk Vegetables