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 saturated fats raise cholesterol levels, causing heart disease 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!