NutritionNutrition• What are the six essential nutrients that the body needs What are the six essential nutrients that the body needs

to survive?to survive?

1.1. ProteinProtein: rebuilds muscles: rebuilds muscles

2.2. CarbohydratesCarbohydrates: provides energy for the body : provides energy for the body

3.3. FatsFats: Brain food: Brain food

4.4. VitaminsVitamins: Organic substance that helps the body function : Organic substance that helps the body function properly properly

5.5. MineralsMinerals: Inorganic substance absorbed into the body that helps : Inorganic substance absorbed into the body that helps the body functions function properlythe body functions function properly

6.6. WaterWater: hydrates the body: hydrates the body

ProteinProtein::

• FunctionFunction:: Helps rebuild muscles.Helps rebuild muscles.

• Types of ProteinsTypes of Proteins::1.1. Good Proteins: Good Proteins: You can eat them everyday.You can eat them everyday.

• Excellent source includes: Fish, chicken, turkey, lean meats, egg Excellent source includes: Fish, chicken, turkey, lean meats, egg whites, nuts.whites, nuts.

2.2. OK Proteins: OK Proteins: You can eat these maybe 2 to 3 times per You can eat these maybe 2 to 3 times per week. week. • Excellent source includes: Steak, egg yolks, hamburger, dairy Excellent source includes: Steak, egg yolks, hamburger, dairy

products (cheese, milk, etc). products (cheese, milk, etc).

3.3. Bad Proteins: Bad Proteins: You should eat these items sparingly. You should eat these items sparingly. • Excellent source includes: Bacon, ham, sausage, pork, processed Excellent source includes: Bacon, ham, sausage, pork, processed

meats. meats.

CarbohydratesCarbohydrates::

• Function: Function: The body’s main energy source. The body’s main energy source.

• Types of CarbohydratesTypes of Carbohydrates::1.1. Simple Carbohydrates (sugars): Quick energy.Simple Carbohydrates (sugars): Quick energy.

• Examples: Fruits, honey, cakes, pastries, chocolate, candy, Examples: Fruits, honey, cakes, pastries, chocolate, candy, Gatorade, Powerade, pop, soda.Gatorade, Powerade, pop, soda.

2.2. Complex Carbohydrates (starch): Long lasting energy. Complex Carbohydrates (starch): Long lasting energy.

• Examples: Beans, cereal, breads, potatoes, vegetables, Examples: Beans, cereal, breads, potatoes, vegetables, whole grains, rice, oats, pastas, shells, noodles.whole grains, rice, oats, pastas, shells, noodles.

FatsFats::

• Functions:Functions: Are brain food, helps joints, Are brain food, helps joints, hair, hair, skin, and is an energy skin, and is an energy source. source.

• Types of FatsTypes of Fats::1.1. Good Fats: High in unsaturated fats Good Fats: High in unsaturated fats

(polyunsaturated and monounsaturated). (polyunsaturated and monounsaturated). • Examples: Nuts, fish, seeds, oils (olive and canola)Examples: Nuts, fish, seeds, oils (olive and canola)

2. Bad Fats: High in saturated fat. 2. Bad Fats: High in saturated fat. • Examples: Butter, meat fats, dairy products, Examples: Butter, meat fats, dairy products,

processed meats, solid oils.processed meats, solid oils.

VitaminsVitamins::• Function:Function: Organic substances that help the body develop Organic substances that help the body develop

and function properly.and function properly.

• Common VitaminsCommon Vitamins::1.1. Vitamin AVitamin A: : Is necessary for healthy eyes.Is necessary for healthy eyes.

• Excellent source includes: Dairy, green/yellow veggies, fruit, egg Excellent source includes: Dairy, green/yellow veggies, fruit, egg yolksyolks

2.2. Vitamin BVitamin B: : Helps body use energy.Helps body use energy.• Excellent source includes: Fish, eggs, milk, cheese, yeast, wheat Excellent source includes: Fish, eggs, milk, cheese, yeast, wheat

germ germ

3.3. Vitamin CVitamin C: : Helps the Immune System.Helps the Immune System.• Excellent source includes: Citrus fruits, green veggies, tomatoesExcellent source includes: Citrus fruits, green veggies, tomatoes

4.4. Vitamin DVitamin D: : Formation of bones and teeth.Formation of bones and teeth.• Excellent source includes: Dairy products, fish oils, tuna, egg yolksExcellent source includes: Dairy products, fish oils, tuna, egg yolks

5.5. Vitamin EVitamin E: : Help skin and heals wounds.Help skin and heals wounds.• Excellent source includes: Nuts, whole grains, green veggiesExcellent source includes: Nuts, whole grains, green veggies

MineralsMinerals::• Function:Function: Inorganic substances that are essential for Inorganic substances that are essential for

maintaining maintaining healthy body functions.healthy body functions.

• Common MineralsCommon Minerals::1.1. CalciumCalcium: : Builds up bones and teeth.Builds up bones and teeth.

• Excellent sources: Dairy, nuts, beans, green veggiesExcellent sources: Dairy, nuts, beans, green veggies

2.2. ZincZinc: : Helps aid the immune system.Helps aid the immune system.• Excellent sources: Seafood, meats, dairy, eggs, whole grainsExcellent sources: Seafood, meats, dairy, eggs, whole grains

3.3. IronIron: : Aids in red blood cells.Aids in red blood cells. • Excellent sources: Liver, red meats, fish, eggs, nuts, whole grainsExcellent sources: Liver, red meats, fish, eggs, nuts, whole grains

4.4. PotassiumPotassium: : Keeps fluids balanced within cells.Keeps fluids balanced within cells. • Excellent sources: Whole grains, green veggies, fruits, legumesExcellent sources: Whole grains, green veggies, fruits, legumes

5.5. SodiumSodium: : Necessary for water balance in cells.Necessary for water balance in cells.• Excellent sources: Meats, dairy, eggs, nuts, legumes, saltExcellent sources: Meats, dairy, eggs, nuts, legumes, salt

WaterWater::

• Functions: Functions: Hydrates the body. Is vital to every body Hydrates the body. Is vital to every body process.process.

• Water is used to:Water is used to:1.1. Make up bloodMake up blood2.2. Remove wastesRemove wastes3.3. Help in digestionHelp in digestion4.4. Regulate body temperatureRegulate body temperature

• Water is the body’s most essential nutrient. Water is the body’s most essential nutrient. You need to consume your body weight in You need to consume your body weight in ounces of water daily.ounces of water daily.

• FACTFACT: A person can survive about 40 days : A person can survive about 40 days without food, but only 3 days without water.without food, but only 3 days without water.