1. The Six Basic Nutrient s

2.  The six nutrients include:  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water  You need all 6 everyday! You get nutrients through your food.

3. What is nutrition?  Nutrition is the study of nutrients and how the body uses them.  Nutrients: are the substances found in food that keep your body in good working order. Your body needs nutrients for energy and growth to repair your body.

4. Carbohydrates  Carbohydrates are the body’s main source of energy.  What foods contain carbohydrates? - Cereals, pasta, fruits, vegetables, milk, candy, and many more!  There are two types of carbohydrates: simple and complex.

5. Simple Carbohydrates  Refined Sugars - Refined means that they have been processed by food manufacturers and the sugar has been removed from its natural source. You will find refined sugars in simple carbohydrates like candy, soda, and cake. These are the types to avoid.  Natural Sugars - There are also simple carbohydrates that come from natural sugars like fruit, vegetables, and milk. These are the simple carbohydrates you want to be eating.

6. Complex Carbohydrates  Complex Carbohydrates are considered more healthy than simple carbohydrates.  You can find them in breads, cereals, pasta, rice, dry beans, and some fruit and vegetables.  Complex Carbohydrates are harder to digest, because they have more fiber. The higher fiber content means that more of the carbs will be removed as waste instead of turning into simple sugars and then fat.

7. Fiber  Carbohydrates contain fiber - a plant material that does not break down during digestion. It helps move food through the body and helps eliminate waste. People who eat high fiber diets tend to have a lower body weight. Fiber can be found in whole grains, fruits, and vegetables.

8. Whole Grains  A whole grain contains the whole kernel of the grain: Bran, germ, and endosperm. Whole grains are complex carbohydrates and have more fiber. They are very nutrient dense! Examples of whole grains are wheat, oats, barley, millet, corn, brown rice, and quinoa.  You have to read the ingredients list on the food label to see if it’s whole grain. Just because it looks healthy, or says wheat on the package does not mean it is a whole grain.  When manufactures process wheat to make white flour they remove the bran and the germ of the grain. That is where most of the nutrients are stored. Enriched white flour means they have removed most of the nutrients and added some of them back.

10. Proteins  Proteins build muscles, repair body tissue, and maintain cell growth.  Your skin, hair, nails, and muscles are all made up of protein.  There are 2 types of protein: Complete and Incomplete

11. Complete Protein  Complete Proteins contain all 9 essential amino acids.  Amino Acids are the building blocks of protein.  Food sources for complete proteins are found in animal foods such as meat, fish, poultry, milk, and eggs!

12. Incomplete Proteins  Incomplete proteins are missing 1 or more of the 9 essential amino acids.  If you want to make an incomplete protein complete just put 2 or more of them together! This is important for vegetarians and vegans so they can get the right amount of protein.  Incomplete Proteins can be found in nuts, beans, peas, whole grains, and other vegetables.  *Vegans eat nothing that comes from an animal, not even milk or eggs!

13. Fats  Fat is a source of long lasting energy! It cushions vital organs, regulate body temperature, and give you healthy skin and hair.  You can find it in 3 forms: Saturated, Unsaturated, and Trans-Fats.

14.  Saturated Fat which is solid at room temperature.  Saturated Fat can be found in meat, poultry, fish, milk, cheese, egg yolks, coconut oil, and palm oil.  You want to eat saturated fat in moderation.  In saturated fat you’ll also find a substance called cholesterol.

15. Saturated Fat Continued  Cholesterol is a fat waxy-like substance found in the bloodstream and in all the body’s cells.  Your body makes all the cholesterol it needs naturally so you have to be careful when taking it in through your food. Too much cholesterol can lead to plaque build-up in your arteries, which can lead to heart attacks and strokes!  Try to pick foods that are naturally lower in saturated fat like fish, chicken, turkey, and fat free milk products.

16. Unsaturated Fat  Unsaturated Fat which is liquid at room temperature. Food sources for unsaturated fat are vegetable, olive, and nut oils.  Adding unsaturated fats to your diet is a good choice for you heart.

17. Trans-Fat  Trans-Fat is short for Trans-Fatty Acids. They are created when liquid oils are turned into solids through a process called Hydrogenation.  They can be found in vegetable shortening, French fries, doughnuts, fried foods, and salad dressings.  If you see the words “Hydrogenated” or “Partially Hydrogenated” on a food label, this is a clue that the product contains trans fat.

18. Trans Fat Continued  Because trans fats are chemically altered by food manufactures you want to avoid them altogether. Our bodies can not process them. Diets high in trans fat have been linked to obesity, heart disease, and cancer.  Food manufactures do not have to label the product as a trans fat if it contains less than.1 percent. So the product packing may mislead you and say “No Trans Fats!” To know for sure you have to read the ingredients list on the nutrition label.

19. Vitamins  Vitamins function like spark plugs in an engine by setting of chemical reactions in your body’s cells.  Vitamins work together with minerals to set off these chemicals reactions.  You can find vitamins by eating a wide variety of foods like: dark green leafy vegetables, yellow and orange fruit, milk, cheese, eggs, fish, liver, whole-grain breads, dry beans, peas, nuts, seeds, vegetable oil, peanut butter, citrus fruits, strawberries, broccoli, tomatoes, and potatoes.

20. Vitamins Continued  Vitamins are separated into two groups: fat-soluble and water-soluble.  Fat-soluble vitamins A, D, E, and K which are absorbed with the help of fats.  Water-soluble vitamins B, C, and Folate or Folic Acid which are flushed out of your body as waste.

21. Minerals  Minerals are an essential party of your bones, teeth, and internal organs. They work with vitamins to help regulate body functions.  To work efficiently, your body needs at least 16 minerals each day. The most important minerals are: calcium, magnesium, phosphorus, iodine, iron, sodium, zinc, and potassium.  You can get minerals from eating a wide variety of foods like: milk, cheese, dark green leafy vegetables, dry beans, peas, fish, whole grain products, nuts, seeds, red meat, egg yolks, poultry, fruits, vegetables, and peanut butter.

22. Vitamins & Minerals Together  Vitamins and minerals are the dynamic nutrient duo.  One of the most important minerals is calcium. Calcium helps your body to develop strong bones and teeth and can be found in dairy products.  For your body to be able to properly absorb calcium you have to first have Vitamin D. Without it the calcium will not absorb.

23. Water  Water has no calories, so it doesn’t provide us with energy, but it is in fact 1 of the 6 basic nutrients.  The average adult male is about 60% water. The average adult woman is about 55% water.  Water helps regulate body functions and carry other nutrients to your cells. Water also help carry waste from your body and regulate body temperature.

24. Water Continued  Plain water doesn’t contain any calories, but you can also find water in sports drinks, milk, fruits, vegetables and their juices. However, those drinks will have calories.  Nutritionists recommend that you drink a minimum of 64 oz. of water a day, which works out to 8 glasses that are 8 oz. each. To really get the right amount of water you need to drink at least half your body weight in oz. of water a day.

25.  Calories are units for measuring energy, specifically the energy found in food and drinks.  Calories are not bad, we need a certain amount of calories a day just so our bodies can function. The average adult needs around 2,000 calories a day.  It is a matter of picking calories that are nutrient dense and avoiding empty calories. If you take in more calories than you burn thru physical activity than you will gain weight.  Adults need 30 minutes of exercise everyday and children/teens need an hour.

26. Nutrient Dense vs. Empty Calories  Foods that are nutrient dense have a lot of nutrients for the amount of calories that are in the food. Ex: Fruits, vegetables, lean meats, and whole grains.  Pick a variety of foods using www.myplate.gov. One way to know that a food is nutrient dense is by the color. The darker the color the more nutrients it is likely to contain.  Empty calories are calories that contain very little nutrients for the amount of calories in the food. Ex: Candy, soda, chips, and cookies.

27. Learn More About Making Healthy Choices At…..