ESSENTIAL NUTRIENTS By: Carmen Steynberg

Carbohydrates main source of energy for the body. two different types of carbohydrates: Simple: simple sugars- fruits, milk, honey and candy. Complex: starches- grains, rice, breads, and cereals. 4 cal/gram. should account for 45% - 65% of your diet. Carbs in fruits and vegetables contain useful enzymes. contain carbon, oxygen and hydrogen. Converted into glucose, a sugar used by the body.

Fats provides a fuel source, storage for un-used energy, and provides insulation. helps people feel satisfied, so controls intake of food. three major types: Unsaturated fats: found in plants and fish. Help with heart health. Olive oil, albacore tuna, and salmon Saturated fats: found in meat and other animal products, such as butter, and cheese. Trans fats: found in processed or packaged foods such as: Margarine, French fries, potato chips etc. help absorb fat-soluble vitamins. builds nerve tissue and hormones. 9 cal/g Fats build healthy cells, and healthier skin.

Proteins builds up, maintains, and replaces the tissues in your body. helps keep skin, hair, and nails healthy. Promotes muscle development, strength, and improves athletic performance. Complete and Incomplete proteins. Incomplete (Vegetable proteins): Nuts, seeds, and legumes Complete (Animal proteins): Beef, poultry, fish, dairy products 4 cal/g should account for 10-35% of your daily diet. builds Cardiac muscles and haemoglobin (red blood cells).

Fibre carbohydrates that cannot be digested. lowers blood cholesterol, prevents diabetes and heart disease. Two types: Soluble: dissolved in water and lowers cholesterol Insoluble: does not dissolve in water, thus causes constipation. slows absorption of sugar and regulates insulin. 0 cal/g grams fibre per day. Fibre also protects the intestinal wall.

Vitamins helps the body work properly, promotes growth and development. 2 types: – Water Soluble: don't get stored. travels through bloodstream. Whatever is not needed gets eliminated from the body. – Fat Soluble: stored in your body. Taken from where they are stored. (in fat.) Vitamins A, D, E, and K are all fat-soluble vitamins Different types of vitamins: – Vitamin D, Vitamin A, Vitamin C, Vitamin B, Vitamin E, Vitamin K. Vitamins help metabolism. Cannot be produced in the body. Organic substances. Found in leafy greens, beans, and dairy products.

Minerals Elements that the body requires. Helps your body grow, develop, and stay healthy. Used for different purposes— from building strong bones to transmitting nerve impulses. Can help with making hormones. 2 kinds: Macrominerals: (The body needs larger amounts of these) calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur trace minerals: (only a little is needed) iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium Both vitamins and minerals make people's bodies work properly. Dairy products, leafy green vegetables, meat, whole grains, and dried fruits.

Water carries nutrients, and transports waste and toxins out of the body. regulates our body temperature. All the cells and organs need water to function. more than two-thirds of the weight in the human body. Recommended amount at least eight glasses a day. bodies lose about 250 milliliters of water every day. a combination of hydrogen and oxygen