Essential Nutrients

Six Essential Nutrients 1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. Water

Carbohydrates What are they? – The basic building block of every carbohydrate is a sugar molecule, made up of carbon, hydrogen, and oxygen. – 4 calories per gram Function: source of energy

3 Types of Carbohydrates Simple Carbohydrates – Simple carbohydrates are made up of one or two sugar molecules linked together – 4 calories per gram – Examples: glucose, fructose, and natural fruit sugar

3 Types of Carbohydrates Complex Carbohydrates – are chains of three or more single sugar molecules – Takes a longer time for your body to break them down – Stay full longer – Includes fiber – Examples Whole grain products

3 Types of Carbohydrates Fiber

3 Types of Carbohydrates Fiber – A tough complex carb that the body cannot digest. – Moves waste through digestive system

Protein What is it? – Chains of amino acids Functions: builds and repairs bones, muscles, cartilage, skin, and blood 4 calories per gram Example: meat

Fat What is it? – Chain of fatty acids Function – source of energy, help maintain body temperature, and protect body tissues and organs 9 Calories per gram

Healthy Fat Monounsaturated Monounsaturated fat tends to lower LDL cholesterol (the "bad" cholesterol). found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado. Polyunsaturated Polyunsaturated Fat tends to lower blood cholesterol levels. found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed).

Unhealthy Fats Saturated increase blood cholesterol levels solid at room temperature found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils Butter is high in saturated fat, while margarine tends to have more unsaturated fat. Trans raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease, stroke, and developing type 2 diabetes.

Vitamins Vitamins Amount of Intake for Women Amount of Intake for Men Types of Food that contain it Vitamin A700 mcg-3000mcg900 mcg-3000mcgYellow, orange, and dark green vegetables, eggs, fish Vitamin B1 Thiamin1.1 mg1.2 mg Vitamin B2 Riboflavin 1.1 mg1.3 mgWild rice, pasta, whole grains Vitamin B3 Niacin14 mg- 35mg16 mg- 35 mgBread, yeast, nuts seeds, dried fruit Vitamin B61.3 mg- 100 mg Cereals, brown rice, brown bread Vitamin B122.4 mcg Meat, poultry, fish,eggs Folate400 mcg-1000mcg Brussel sprouts, brocolli, yeast, fruit juices, oranges

Vitamins Amount of Intake for Women Amount of Intake for Men Types of Food that contain it Biotin30 mcg Whole grain products, egg yolks, bran cereals Vitamin C75 mg- 2000mg90 mg mgFruits, vegetables Kiwi, Brussel sprouts Vitamin D5 mcg- 50 mcg Dairy products, fish, egg yolks Vitamin E15 mg mg Nuts, seeds, avocado, egg yolk, whole grains Vitamin K90 mcg120 mcgBroccoli, green leafy vegetables

Minerals Daily Intake Amount for Women Daily Intake Amount for Men Boron20 mg Calcium mg Chromium25 mcg35 mcg Copper900 mcg- 10,000 mcg Fluoride3 mg- 10 mg4 mg- 10 mg Iodine150 mcg mcg150 mcg – 1000 mcg Iron18 mg- 45 mg8 mg -45 mg

Minerals cont. MineralsDaily Intake Amount for Women Daily Intake Amount for Men Magnesium310 mg- 350 mg350 mg- 400 mg Phosphorus700 mg mg Selenium55 mcg- 400 mcg Zinc8 mg- 40 mg11 mg- 40 mg

Water Recommended Daily Intake – 60 percent of your body weight in ounces – Examples 120lbs – 120 x.6 = 72 ounces

WHY DO WE NEED ALL OUR ESSENTIAL NUTRITENTS?

If we don’t……. Weak immune system increased susceptibility to disease impaired physical and mental development reduced productivity