1. Nutrition is key for optimum health
Nutrition is key for optimum health. Nutrition is the science of food and how the body uses it in health and disease. >The body needs food for fuel and the type of food does make a difference not only in performance but in avoiding diet-related chronic disease, such as heart disease and certain cancers. Essential nutrients are needed on a daily basis to support growth and maintain optimal health and can be categorized as macronutrients and micronutrients. Essential is a term used in nutrition to describe nutrients that the body cannot make, or cannot make in sufficient amounts, and therefore must be obtained in the diet. Macronutrients are Carbohydrates, Proteins, and Fats. Micronutrients are Vitamins and Minerals. Water is also an important component of the diet.

2. Carbohydrates: Macronutrient composed of carbon, hydrogen, and oxygen.
Preferred fuel for the body
Provides 4 kcal per gram
Found in plant-based foods.
45-65% of total daily calories
Types of CHO:
Complex carbohydrates - include grains, fruits, vegetables, and legumes. Complex carbohydrates are large molecules and have the potential to be stored in the body to be used at a later time. Starch, glycogen, and fiber are all complex carbohydrates.
Simple carbohydrates - lack fiber and contain mostly sugar Monosaccharides and disaccharides are the two groups of simple carbohydrates.

3. Proteins: Macronutrient composed of carbon, hydrogen, oxygen, and nitrogen.
The main structural material in the body
Provides 4 kcal per gram
Found mostly in animal products, but also found in some plant-based products. Higher protein sources include meats, poultry, fish, dairy products (milk, yogurt, and cheese), nuts, seeds, peanut butter, and soy.
Amino Acids are the building blocks of proteins
10-35% of total daily calories
=> Types:
Complete Proteins contain all 9 essential amino acids (mostly animal products)
Incomplete Proteins lack at least one essential amino acid (mostly plant sources)

4. Consists of both fats and oils
Fats/Lipids: Macronutrient composed of carbon, hydrogen, and oxygen consisting of both fats and oils.
Consists of both fats and oils
The most “energy-rich” nutrient. Readily stored in the adipose tissue
9 kcal per gram
Fat are found in both animal and plant-based foods.
20-35% of total daily calories
3 Types of Fats
Saturated - mostly found in animal products such as meats, dairy, and butter. However, coconut, chocolate, and avocado are plant-based foods that contain saturated fats.
Solid at room temperature
Try to limit to less than 10% daily calories
Excess intake is associated with many chronic diseases
Unsaturated - found in plant-based products and include vegetable oils, nuts, seeds, and peanut butter.
Liquid at room temp
Use in moderation
Heart healthy, Omega 3 & 6
Trans fat -
Chemically altered fat
Often added to foods, fried and processed
Avoid trans fats, keep intake to <2 gram per day

5. 8 cups of water on average per day recommended Functions of water:
The most indispensable dietary component, water, is often overlooked. However, water is essential for everyday life and individuals can only survive for a few days without it. The human body is made up of 60% water.
8 cups of water on average per day recommended
Functions of water:
Transports nutrients and waste throughout the body
Acts as a solvent and lubricant
Regulates body temperature and chemical processes.

6. Water-soluble vitamins
Vitamins: Organic compounds that provide no direct energy (i.e., provide no calories), but enable many chemical reactions to occur in the body.
Vitamins are found in a variety of foods ranging from grains to fruits and vegetables. There are also some vitamins that are found in meats and dairy products.
The thirteen vitamins are divided into two groups:
Fat-soluble: Fat -soluble vitamins can be toxic if consumed in excessive amounts because they are stored in the body.
Water-soluble: Deficiencies are more common in the water-soluble vitamins than the fat-soluble vitamins.
Click here for reference on vitamin supplements (see Tolerable Upper Intakes)
Fat-soluble vitamins
Water-soluble vitamins
A, D, E, and K
require fat to be absorbed
are not easily excreted
can be stored in the body
B vitamins and Vitamin C
do not require fat to be absorbed
easily excreted from the body
tend to be less toxic than the fat-soluble vitamins

7. Minerals: Micronutrients that are inorganic compounds that provides no direct energy.
Like vitamins, minerals are found in a variety of foods including meats, dairy products, grains, fruits, vegetables, and legumes.
Contains one or more of the same atoms.
Plays critical role in nervous system functioning, other cellular processes, and water balance.
Two groups of Minerals
Major minerals – need in large amounts: >100 milligrams per day: calcium, phosphorus, sodium, potassium
Trace minerals - daily requirements are less than 100 milligrams: copper, fluoride, iodide, iron, zinc
A note about sodium: While sodium is a major nutrient, eating a lot of salty foods or adding table salt to foods is not a good idea. Excess intake of sodium has been related to hypertension and other chronic diseases. The USDA recommends limiting sodium to 2300 milligrams per day. People who are over age 51, African-American, or have hypertension, diabetes, or chronic kidney disease should limit sodium to 1500 milligrams per day.
Click here to learn more about the Dietary Guidelines for Americans: