Six Essential Nutrients



Study GuideSix Essential NutrientsList the six essential nutrients* Carbohydrates* Fats* Protein* Vitamins* Minerals * WaterWhat is the main function of carbohydrates?Carbohydrates provide your body with its main source of energy for physical activityWhat are the two types of carbohydrates?* simple – gives you a quick burst of energy. Mainly provided by sugar. Empty calories* complex – takes longer to digest and gives you more energy over a longer period of time.Give some examples of simple and complex carbohydrates.simple – candy, sugarcomplex – pasta, whole grain breadWhy do our bodies need protein?To repair and maintain tissue, recover from illness or injuryWhere does your body get protein?Meat, nuts, seeds, fish, eggs, dried beansWhat kind of fats should you consume?unsaturatedYou should limit the amount of __FAT__ and __CHOLESTEROL___.What is cholesterol?Cholesterol is a waxy substance in your blood needed to make the outer coating of your cell walls, make bile acid for digesting fats, and to help your body make Vitamin D.LDL cholesterol – bad cholesterol. Too much of this can cause your arteries to clog which can lead to a heart attack or stroke.HDL cholesterol – good cholesterol. This is the kind you want to haveWhat does our body use vitamins for?They help store and use energy for growth and developmentWhat are the two types of vitamins?* fat soluble* water solubleWhat do the following vitamins do for you and where can you find them?Vitamin A – works to keep your skin in good condition and it is necessary for normal vision. Can be found in deep yellow and dark green veggies and fruitsB vitamins – they help your body release energy from food, promote growth, appetite, and digestion. They can be found in foods rich in whole grains such as cereals and breads. Green leafy veggies, meat, milk, and eggs are also good sourcesVitamin C – produces a substance that holds cells together. Helps wounds heal, helps resist infection. Can be found in many fruits and veggies, especially citrus fruits, broccoli, cantaloupe, strawberries, and peppersVitamin D – helps your body use the mineral that are needed to build strong bones and teeth. Called the sunshine vitamin because your body naturally makes it when exposed to sunlight. It is not found in many foods unless they are fortified with it, meaning it was artificially added to the product.Vitamin E – keeps oxygen from destroying other nutrients in your body. There are many foods that contain Vitamin E, people rarely have a deficiency. It is common in vegetable oil, whole grain bread, cereal, eggs, and green leafy veggies.Vitamin K – helps blood clot – can be found in green leafy veggies, cauliflower, liver, egg yolkWhy does our body need minerals?They help regulate many of your bodies activities such as, muscle contractions, nerves transmitting signals to the brainWhat do the following minerals do for you and where can you find them?Calcium – strong bones and teeth, clotting blood, and normal heart and muscle functions. It can be found in dairy products and green leafy veggiesPhosphorous - works with calcium. Can be found in green leafy veggies, fish, and dairy products Sodium – helps nerve and muscle function and carries nutrients to cells from your blood. Can be found in table salt. Linked to high blood pressure.Potassium – works with sodium. Can be found in bananas, OJ, milk, green leafy veggies.Fluorine – prevents tooth decay. Can be found in toothpaste, small amounts in meat, milk, and eggs. It is added to town water.Iron – needed for healthy red blood cells. Found in liver, red meat, eggs, and fishHow much water do you need a day?64oz or 8 cupsWhat does water do for your body?Carries nutrients to your cellsCarries waste out of bodyHelps regulate your internal body temp.My PlateGrains – 5 ? - 6 oz.Fruit – 1 ? - 2 cupsVegetables – 2 ? - 3 cupsProtein – 5 ? - 6 oz.Dairy – 3 cupsOil – use sparingly – 5 -6 tsp.Half of your plate should be fruits and vegetablesChoose a variety of colors when choosing fruits and vegetablesHalf of your daily intake of grains should be WHOLE GRAINSChoose low-fat or fat-free dairyChoose lean meatBe sure to choose nutrient dense foods instead of empty calorie foodsBreakfast should be an important part of your day because you are breaking the fast from the night before. Breakfast gives you the nutrients and energy to start your day.You should consume 1500-2000 calories a day. The more active you are on a daily basis the more calories you will need.It takes 3500 calories to gain or lose 1 lb.Long Term Effects of foodHigh blood pressure – too much sodiumHigh cholesterol – diet high in saturated fatHeart diseaseObesity (with the possible onset of Type 2 diabetes) ................
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