2. Nutrition Audience: Unhealthy individuals looking for change Created by: Dale Holzer Nutrition.gov

3. Nutrients Include Protein Carbohydrates Fats Vitamins Minerals Water

4. Proteins Maintains bones, muscles, and skin Supplies amino acids to body Sources include: Meats, Beans, Dairy, and Nuts Protein makes me Strong!

5. Carbohydrates Most important source of energy for your body Digestive system converts carbohydrates into glucose

6. Types of Carbohydrates Complex Simple Both Important!

7. Simple Carbohydrates Natural sugars found in food Require little digestion Include: Milk, Vegetables, and Milk Products

8. Complex Carbohydrates Mostly found in grains and legumes Require more digestion Should comprise about 50% of total Calories

9. Fats Major source of energy Important for development of the body Aids in absorbing vitamins Unsaturated Saturated

10. Vitamins Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K B Vitamins

11. Vitamin A Benefits: Prevents eye problems Promotes healthy immune system Essential for growth Source: Milk Eggs Dark colored vegetables

12. Vitamin C Benefits: Forms collagen Essential for healthy bones and teeth Helps body absorb Iron and Calcium Sources: Berries Peppers Brocolli

13. Vitamin D Benefits: Strengthens bones Body absorbs bone-building calcium Source: Sunlight Egg Yolks Fish Oils

14. Vitamin E Benefits: Protect cells from damage Health of red blood cells Source: Oils Nuts Green Leafy Vegetables

15. Vitamin K Benefits: Healthy bones and tissues Blood clotting Sources: Green Vegetables Dark Berries

16. B Vitamins Benefits: Form red blood cells Helps make energy from the food you eat Source: Fish Poultry Meat

17. Minerals Builds bones Makes hormones Regulates your heart beat

18. Types of Minerals Trace – large amounts Iron, Maganese, Copper Iodine, Zinc, Cobolt Fluoride, Selenium Macro – small amounts Calcium, Phosphorous, Magnesium Sodium, Potassium, Chloride, Sulfur

19. Water Functions include: Essential for digesting food Cushion joints and prevent shock Carrier of oxygen and nutrients Regulate and maintain body temperature Prevents dehydration

21. In Conclusion… A healthy diet can improve your quality of living tremendously. It allows you to receive the proper nutrients to keep the body functioning normally. Maintaining a healthy diet can: Give you energy for life Increase immune system Improve sports performance Delay the effects of aging. An apple a day keeps the doctor away!