1. Six Essential Nutrients MyPyramid.gov

2. Nutrients in Each Food Group  Grains: Fiber, B Vitamins, Minerals (Iron and Magnesium)  Vegetables: Vitamins A,C, and E, and Fiber  Fruits: Fiber, Vitamin C, Folate  Milk: Calcium, Potassium, Vitamin D  Meat and Beans: Vitamin E, Iron, Magnesium, Vitamin B  Fats, Oils, and Sugars: Polyunsaturated and Monounsaturated fats, Vitamin E

3. Carbohydrates  Types: Simple Sugars: Found in processed sugar or sugar in fruits Simple Sugars: Found in processed sugar or sugar in fruits Complex Sugars: Released at a slower level. (They are better for you!) Complex Sugars: Released at a slower level. (They are better for you!)  Function: To provide your body with energy!  Food Sources: potatoes, pasta, breads, cereals

4. Vitamins  Fat Soluble: A : egg yolks, milk and cheese A : egg yolks, milk and cheese D : fish, milk, yogurt D : fish, milk, yogurt E : Sunflower Seeds, nuts, green leafy vegetables E : Sunflower Seeds, nuts, green leafy vegetables K : Soy K : Soy  Water Soluble: B : Fish, Eggs C : Citrus Fruits  Fat Soluble: stored in fat tissues  Water Soluble: excreted by body if daily intake is too great

5. Minerals  Macro: needed in large amounts Calcium Calcium Phosphorus Phosphorus Magnesium Magnesium Potassium Potassium Function: to help your body grow, develop, and stay healthy!  Trace: Needed in small amounts Iron Copper Zinc Flouride Cobalt Manganese

6. Proteins  Incomplete: Lacks one or more essential amino acids Lacks one or more essential amino acids  Complete: Contains one or more essential amino acids Contains one or more essential amino acids Food Sources: Chicken, Egg whites, Beans

7. Fats  Unsaturated fats: from plant sources Monounsaturated Monounsaturated Polyunsaturated Polyunsaturated Trans-Fat: Bad for you! Trans-Fat: Bad for you!  Saturated Fat: from animal sources  Food Sources: cheese, nuts, and cooking oils

8. Water  The most essential nutrient the body needs.  40-60% of your body weight is water.  Fruits are a great source because they contain 75-90% of water.

9. Fiber  Insoluble: does not dissolve in water  Soluble: dissolves in water to form gel-like material  Helps control blood sugar and lowers blood cholesterol levels  Sources: whole wheat, grains, vegetables