1. 6 Basic Nutrients 1.Carbohydrates (carbs) Provides the body with it’s most important source of energy

2. 2 types of carbs 1. Complex carbs include starches, glycogen and fiber About half of daily calories should come from complex carbs Whole grains, wheat bread, cereal, wheat pasta, brown rice, potatoes, beans, and grains contain complex carbs

3. Simple carbs sugars such as glucose, fructose and sucrose. Fruit, fruit juice, candy, cake, cookies, soda pop contain simple carbs. Pop is the largest source of sugar for most teens sometimes called empty calories. sugars should be limited in the diet.

4. Fats compounds that include solid fats and oils. solid fats come from animal sources. oils come from plant sources. The body needs fat to: insulate against cold provide energy for muscle Provide a layer of padding between skin and muscle protect internal organs

5. Fats Too much fat can cause many health problems including obesity, heart disease, and cancer. You should eat no more than 60g of fat per day. 3 types: Unsaturated (good), Saturated (bad), Trans (evil)

6. Proteins Rebuild and regenerate body tissues including, muscle, bone, skin, and damaged tissue. the amount of daily protein depends on activity level, size, and muscle mass. Meat, eggs, beans, nuts, and dairy are good sources of protein.

7. Vitamins Regulate body process such as digestion, metabolism, hormone development, wound healing and nerve and muscle function. Vitamins help the body produce energy. A, C, D, E, K, and B2, B6, and B12 are examples of vitamins It is important to eat a wide variety of healthy foods to ensure you get all the vitamins you need in our diet. In addition to a healthy diet it is a good idea to take a multi-vitamin to ensure you get your daily allowance of vitamins everyday.

8. Minerals Contribute to bone growth, water balance, metabolism, nerve and muscle function. Calcium, sodium, potassium, iron, and zinc are examples of minerals. Minerals are found in all food groups

9. Water (H20) The most essential nutrient. You cannot live without for more than a few days It makes up 50-75% of body weight. Water carries nutrients and oxygen throughout the body. The body needs at least 8 cups (64 oz) of water per day.