6 ESSENTIAL NUTRIENTS What are nutrients? What do nutrients do for our bodies? How can we get nutrients? Are all nutrients good for you?
PROTEIN For Growth and REPAIR of body cells.
PROTEIN GROUP Red meat (Beef) Poultry Fish Eggs Dry Beans Nuts Legumes (dried beans, dried peas, clover and alfalfa are all legumes) Nitrogen producing plants
Dairy Group Milk (low fat is best) Cheese Yogurt Low fat or Fat free Ice Cream
Carbohydrates- main source of energy STARCHES Bread Cereal Rice Pasta Potatoes, corn and dried beans Legumes Complex
Carbohydrates- Simple Sugars Candy Soft drinks Cookies Desserts Jams Jellies Jell-O
Fats- provides energy TRANS-FAT- is the most harmful of all fats! SATURATED FAT Solid at room temp. Raises cholesterol Meat, eggs, cheese, milk and butter Tropical oils- coconut and palm
FATS- make you feel full Liquid at room temperature Vegetable Oils Nuts
MINERALS- Calcium and Phosphorus Strong bones and teeth Milk Cheese Yogurt Puddings Broccoli
Minerals- Iron Helps red blood cells carry oxygen Meat (red- beef)- liver Eggs Legumes Dried beans Nuts Dried fruits Whole Grains
Minerals- Sodium Table Salt Pretzels Processed foods Canned vegetables
Vitamin A Deep yellow fruits and vegetables Broccoli Carrots Apricots Peaches Cantaloupe Pumpkins Sweet Potatoes Dairy Products
Vitamin C Citrus fruits Oranges Grapefruit Lemons Limes Tomatoes Pineapples
Vitamin D Milk Sunshine
B-Complex Vitamins Thiamine Riboflavin Niacin B6 and B12 Folic acid Legumes Meats Grain products
WATER Essential for life Drink 6 to 8 glasses daily All non caffeinated beverages Fruit juice Soups Milk
FIBER Comes from plant sources Healthy digestive system Lowers cholesterol Whole grains Fruit Vegetables Beans and Legumes
HOMEWORK NUTRIENT WHEEL Food Sources- need 6 Functions of the Nutrient- need 3 Nutrients- list 6 essential- 1 in each wedge