What if I eat too many? What if I do not eat enough? Essential Nutrients What if I eat too many? What if I do not eat enough?

Overview Essential Nutrients are: Proteins Water Carbohydrates Vitamins Minerals Fats

Proteins-Which will you choose? Excesses=Weight Gain Deficiencies=fatigue, weight loss, PEM

Water- Will you start drinking? Deficiency=Chapped lips, jaundice Enough=Ageless Beauty

Carbohydrates Deficiency: No energy, Fatigued Excess: Muffin top, Obesity

Proteins Made of amino acids Help support cell growth and development and produce antibodies Sources: Milk, Beef, Poultry, Beans, Nuts, Eggs

Water 50-75% of body made of water Thirst- #1 symptom of water loss (then dry lips, weakness, flushed skin) Aids in digestion and cell growth, regulates body temperature

Let’s calculate how much water you need!!! Body weight /2= amount of ounces per day 150/2= 75 ounces ~ 5 bottles of water a day 16 oz.=1 bottle water

Carbohydrates Purpose: #1 ENERGY source for body Three types Sugar Starches Fiber Fiber very important to diet-can lead to disease prevention.

Choose your top 3 foods. Table sugar Corn syrup Candy Cake Spinach Whole Grain Bread Apples Prunes Dried apricots Oatmeal Strawberries Oranges Wild rice Brown rice Yams Green Beans Pears Asparagus Turnip Greens Okra Oat bran cereal or bread Table sugar Corn syrup Candy Cake Bread made with white flour Pasta made with white flour Redbull All baked goods made with white flour Most packaged cereals Jam Chocolate Biscuit Fruit juice Soda pop Choose your top 3 foods.

SIMPLE CARBOHYDRATES Quick energy sources, but they do not usually supply any other nutrients or fiber. Contain lots of SUGAR!!! THE SUGARS!!!

Complex Carbohydrates Supply energy and fiber that the body needs. Provide bulk to body and assist with digestion. THE STARCHES AND FIBERS!

Sources Candy Junkfood Starches Fiber SUGARS brown rice oatmeal Potatoes Rice brown rice oatmeal Candy Junkfood