Essential Nutrients

You MUST Eat a Balanced Diet to be Healthy!!! Nutrition & Nutrients Nutrition is the Study of Food & How the Body Uses it Nutrients are substances found in food that are necessary to maintain life! Gives us Energy Forms, Repairs & Regulates Body Tissues Regulate All Body Processes You MUST Eat a Balanced Diet to be Healthy!!!

Fiber is the Most Essential Non-Nutrient!! Essential Nutrients Carbohydrates Protein Fats Vitamins Minerals Water Fiber is the Most Essential Non-Nutrient!! You MUST Eat a Balanced Diet with the Right Amounts of Each Nutrients in Order to be Healthy!!!!

Carbohydrates Simple VS Complex Our Bodies Main Source of Energy Sugars, Starches & Fiber 45-65 % of Total Daily Calories 4 k/cal per Gram Simple VS Complex

The Simplest Form of Carbs!! Simple Carbohydrates AKA…. Simple Sugars….. The Simplest Form of Carbs!! All Fruit, Most Vegetables (NO Potatoes), Candy, Soda, Table Sugar, Dairy Products (Milk, Yogurt & Ice Cream), Sugary Candy (Skittles, Dots, Tootsie Rolls…), Sugary Cereals (Corn Pops, Fruit Loops)

Complex Carbohydrates AKA… Starches Foods contain Starch, Glycogen & Fiber Starchy Vegetables (Potatoes & Corn Products), Legumes (Dry Beans & Dry Peas), Whole Grain Products such as Corn or Flour Tortillas, Potato Chips, Bread, Cereal (healthy), Pasta, Rice Come only from Plant Sources!!!

Differentiating Between the 2

Fiber Most Essential Non-Nutrient Helps Push Food through our Digestive System Contains a minimal amount of energy & can NOT be digested Fruits, Vegetables, Whole Grains & Beans “the Browner the Better!” Come only from Plant Sources!!!

Proteins………

Complete vs Incomplete Protein Builds & Repairs Cells of Muscles, Skin, Hair & Nails Forms Hormones, Antibodies & Enzymes 10-35 % of Total Daily Calories 4 k/cal per Gram Eat Too Much & it is Stored as Fat Complete vs Incomplete

Come Only From Animal Products Complete Protein Contains All 9 Essential Amino Acids Contains Cholesterol Chicken, Turkey, Pork, Beef, Seafood, Emu, Ostrich, Venison, Antelope, Sausage, Cheese, Dairy…. Come Only From Animal Products

Come Only From Plant Products InComplete Protein Lacks 1 or more of the 9 Essential Amino Acids 3 Categories: Nuts & Seeds – Pumpkin seeds,, sunflower seeds, walnut, almonds, etc.… Grains – Whole wheat bread, rice, corn products, pasta… Legumes – Tofu, dry beans, soy products, peanut butter… Come Only From Plant Products

Completing Incomplete Proteins You MUST combine 2 foods from different categories of incomplete proteins in 1 meal to be considered complete!! (Nuts and Seeds, Legumes & Grains) Peanut butter & Bread Rice & Beans Tofu & Rice Come Only From Plant Products

Eating Too Many Can Lead to Obesity  Saturated vs Unsaturated Fats Main Form of Energy Storage Cushion Organs Maintains Body Temperature Makes Hormones Helps you Feel Full after you Eat Coats Nerves & Membranes Adds Taste & Texture to Food Eating Too Many Can Lead to Obesity  Saturated vs Unsaturated

Saturated Fat Contain Saturated Fatty Acids Are Solid at Room Temperature Comes only from Animal Products with the exception of Coconut & Palm Oil

UnSaturated Fat Contain UnSaturated Fatty Acids Are Liquid at Room Temperature Comes only from Plant Products (Excludes Coconut & Palm Oil)

Vitamins carbon-containing nutrients that are needed in small amounts to maintain health and allow growth. Vitamins are classified by what they dissolve in: fat or water. Fat-soluble vitamins dissolve in fat. As a result, they can be stored in fat tissue and remain in the body for a long time. Examples include Vitamins A, D, E, and K. Water-soluble vitamins dissolve in water. They are not stored in the body very well. Such vitamins are the 8 B vitamins and vitamin C.

Minerals chemical elements that are essential in small amounts to maintain good health. Nutrient deficiency is the state of not having enough of a nutrient to maintain good health. A well-balanced diet can meet ALL vitamin and mineral needs.

3 Important Minerals Sodium Most of us eat more sodium than is healthy. Too much can lead to high blood pressure resulting in heart disease, stroke, or kidney failure Calcium Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables (broccoli and spinach) and in calcium-fortified foods (bread and orange juice. Mostly found in your bones Iron Iron-deficiency causes anemia Red meats are rich in iron. Anemia is when there are not enough red blood cells to carry oxygen around the body.

Water it makes up 60% of your body and is essential for almost every function to keep you ALIVE. To be healthy, you should take in at least 2.5 quarts of water each day (about 8 glasses). This makes up for water lost through excretion and evaporation. Dehydration is when the body loses more water then it takes in. Mild dehydration can interfere with mental and physical performance. Severe dehydration can have very serious consequences, including death. Caffeine depletes water from the body!!