1. NUTRIENTS

2. CARBOHYDRATES Body’s main source of energy
Sugars, starches, grains, rice, pastas, and fiber are examples of carbohydrates
60% of your diet should come from carbohydrates
1 gram of carbohydrates = 4 calories
Take your total caloric needs and multiply it by Then divide by 4. This will give you your total grams of carbs needed per day.
(1800 X .60 = / 4 = 270 grams needed per day.)
There is limited storage space for carbohydrates in our bodies, therefore, the excess turns to fat

3. 2 TYPES OF CARBOHYDRATES
1. Simple Carbohydrates (Sugars)
Provide quick energy
Natural sugar (fruit, milk, honey)
Processed sugar (cakes, candy, pop)
Provide the body with calories only
Does not provide the body with many vitamins and minerals

4. 2 TYPES OF CARBOHYDRATES
2. Complex Carbohydrates
Main source of calories in diet should come from here.
Starches, Fiber, and whole grains are examples of complex carbohydrates
Whole grains provide the body with B Vitamins, and minerals as well as Carbohydrates
Starch: a food substance that is made and stored in most plants. Provide long lasting energy
(ex. Potatoes)
Fiber: the part of grains and plants that cannot be digested. Aids in the movement of food in the digestive system. (ex. Shredded Wheat)

5. WHAT ELSE DOES FIBER DO?
Helps prevent constipation and other intestinal problems as well as keeps you “regular”
Reduces blood cholesterol level and risk for developing heart disease.
Adds bulk to your diet making you feel fuller faster, therefore may reduce appetite

6. SOURCES OF CARBOHYDRATES
Natural sugars found in fruits, honey and milk
Processed sugars/Table sugar
Breads, whole grains, cereals
Pasta, rice
Vegetables such as potatoes, beans, carrots (starchy veggies)

7. PROTEINS Proteins are needed: For growth
To build, repair and maintain body tissues
To regulate the body processes
To supply energy
Skin, Hair and Nails – mostly proteins
Every cell in our body needs protein to carry out all metabolisms that sustain us.

8. PROTEINS CONTINUED… 20% of your diet needs to come from protein
Can calculate ballpark protein needs by dividing your body weight by 2.
(120 / 2 = 60 grams of protein needed)
1 gram of protein = 4 calories
Can take your total caloric need and multiply by 20%. Then divide that number by 4 to get grams needed per day.. (1800 X .20 = 360; 360 divided by 4 = 90 grams)
Excess protein is stored as FAT

9. 2 TYPES OF PROTEINS Complete Protein Incomplete Protein
Contains all the essential amino acids;
Meat, fish, poultry, milk, yogurt, eggs
Amino Acids are the building blocks that make up proteins.
Body needs 20 amino acids to function properly. Body only can produce 11 on its own, so we need 9 more from the foods we eat
Incomplete Protein
Does not contain all the essential amino acids.
Must combine these foods to get all the essential amino acids.
Fall into 3 categories:
Grains (whole, pastas, and corn)
Legumes (dried beans, peas and lentils)
Nuts and Seeds

10. SOURCES OF PROTEINS Food Sources include: Complete:
Meat, Fish, Poultry, Milk, Yogurt, Eggs
Incomplete:
Whole Grains, Pastas, Corn, Dried
Beans, Peas, Lentils, Nuts, Seeds

11. FATS Less than 30% of your diet must come from fat
1 gram fat = 9 calories of energy
(1800 X .25 = 450; 450 divided by 9 = 50 grams)

12. FATS FUNCTION OF FATS: Cushions internal organs Maintains body heat
Stores fat-soluble vitamins (A,D,E,K)
Builds brain cells and nerve tissues
Used as energy once carbohydrate energy is depleted
Gives food taste and texture

13. 2 MAIN TYPES OF FATS
Saturated Fat – usually in solid form when in room temperature
Examples: Dairy product, Solid vegetable fat, meat and poultry
Contribute to Cholesterol levels
Dietary + Cholesterol produced by body = Total cholesterol level.
Cholesterol
Fat like substance made by the body and found in certain foods
Dietary Cholesterol – found in foods of animal origin (meats and dairy)

14. 2 MAIN TYPES OF FATS Unsaturated Fat - Liquid at room temperature
Type of fat obtained from plant products and fish.
2 types:
Polyunsaturated: sunflower, corn and soybean oils
Monounsaturated: olive and canola oil

15. VITAMINS Helps the body use carbohydrates, proteins and fats
Come in two types:
Fat Soluble (A,D,E,K)
Water Soluble (B Vitamins, C)
Fat Soluble Vitamins dissolve in fat and can be stored in the body
Water Soluble Vitamins dissolve in water and cannot be stored by the body

16. VITAMINS VITAMIN A Primary Function is good eyesight
Food Sources – carrots, liver, eggs, milk, dark green vegetables
VITAMIN D
Primary Function is to maintain bone structure
Food Sources – fish oils, butter, eggs, milk Sunlight is also a source of Vitamin D

17. VITAMINS
VITAMIN E
Primary Function is to protect other vitamins from Oxygen, protects white blood cells
Food Sources – vegetables, milk, lettuce
VITAMIN K
Primary Function is to help with blood
clotting
Food Sources – spinach, eggs, liver, tomatoes

18. VITAMINS VITAMIN B Primary Function is to make sure cells are
working properly
Food Sources – Grains, Cereals, Meats, Milk, Eggs, Cheese, Fish, Nuts
VITAMIN C
Primary Function is to protect against infection and helps with the absorption of iron

19. MINERALS Minerals regulate many chemical reactions in the body
Two types of minerals:
Macro Minerals
Trace Minerals
Macro Minerals are minerals required in amounts greater than 100 milligrams. Examples: Calcium, Sodium
Trace Minerals are needed in very small amounts. Examples are Iron and Zinc

20. MINERALS CALCIUM Primary Function is to form bone and teeth
Food Source – Dairy Products
SODIUM
Primary Function is to maintain the volume of fluid outside of cells
Food Source – Table Salt, Processed Meats

21. MINERALS IRON Primary Function is to help red blood cells carry oxygen
Food Sources – Red Meat, Dark Green Leafy Vegetables
POTASSIUM
Primary Function is to maintain electrolyte
balance and maintain heartbeat

22. WATER Water is involved in all body processes
Functions of water include:
1. makes up the basic part of blood
2. helps with waste removal
3. regulates body temperature
4. cushions the spine and joints
5. carries nutrients to all cells and removes wastes from cells to the kidneys

23. WATER You need at least 8 glasses of water each day
You can only live for about 3 days without water
Drink water when you are sick:
Fever, vomiting, diarrhea cause water loss; replace body fluids and avoid dehydration
Water can also help loosen mucus and carry away the debris of infection
Tips to get more water in your diet
*Carry a bottle of water with you
*Eat water rich fruits and vegetables