REMEMBER YOU STILL NEED TO DO SOME TYPE OF EXERCISE
The body’s essential nutrients are composed of chemical elements found in food and used by the body to perform many different functions.
Water Vitamins Minerals Carbohydrates Fats Protein
WATER Water is found in all body tissues Water essential for the digestion (breakdown) of food, makes up most of the blood plasma, helps body tissues absorb nutrients, and helps move waste material through the body. The average person needs 6 to 8 glasses of water each day
Vitamins Vitamins are organic (living) compounds that are essential to life Vitamins are important for metabolism, tissue building, and regulating body processes Vitamins allow the body to use the energy provided by carbohydrates, fats and proteins
Minerals Minerals are inorganic (non living) elements found in all body cells Minerals regulate body fluids, assist in various body functions, contribute to growth, and aid in building tissues Examples of some are: Iron, Calcium, Zinc, Fluoride, Copper, Fiber
Carbohydrats Major source of human energy Easily Digested Main dietary sources: bread, pasta, crackers, cereals, potatoes, corn, peas, fruits, sugar, and syrups make up 40% - 50% of the daily diet.
Fats Provide the most concentrated form of energy but are a more expensive source of energy than carbohydrates Maintain body temperature by providing insulation; cushion organs and bones; provide flavor to meals Two classifications of fats: Saturated: fats that are solid at room temperature (shortening) Unsaturated: fats that are liquid or soft at room temperature (oils)
Protein Essential for building and repairing tissue, regulating body functions, and providing energy and heat Proteins are made up of 22 building blocks called amino acids: Complete proteins: contain 9 of the amino acids that are essential to life. Found in meats, fish, milk, cheeses, eggs Incomplete proteins: contain any of the remaining thirteen amino acids. Found in vegetable foods such as cereals, soybeans, dry beans, peas, and peanuts.
Contains product specific information Based on a 2,000 calorie diet Helps you to compare one snack to the next
First determine serving size and number of servings per package
Tells how much energy is in food Remember that the number of servings you eat determines the number of calories you actually eat!
General Guide to Calories 40 Calories is low 100 Calories is moderate 400 Calories or more is high Too many calories per day results in gaining weight
Limit specific nutrient intake Saturated fat, cholesterol and sodium To much of these can put you at risk for certain chronic diseases like heart disease, high blood pressure, cancer
Eating enough of fiber, vitamins, calcium and Iron can reduce the risk of some diseases and conditions. Calcium helps to reduce the risk of Osteoporosis, Fiber helps healthy bowel function, Diets high in fruit and veggies help to reduce risk of heart disease.
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