1. Nutrition What are the six essential nutrients that the body needs to survive? What are the six essential nutrients that the body needs to survive? 1.Protein: rebuilds muscles 2.Carbohydrates: provides energy for the body 3.Fats: Brain food 4.Vitamins: Organic substance that helps the body function properly 5.Minerals: Inorganic substance absorbed into the body that helps the body functions function properly 6.Water: hydrates the body

2. Protein: Function: Helps rebuild muscles. Function: Helps rebuild muscles. Types of Proteins: Types of Proteins: 1.Good Proteins: You can eat them everyday. Excellent source includes: Fish, chicken, turkey, lean meats, egg whites, nuts. Excellent source includes: Fish, chicken, turkey, lean meats, egg whites, nuts. 2.OK Proteins: You can eat these maybe 2 to 3 times per week. Excellent source includes: Steak, egg yolks, hamburger, dairy products (cheese, milk, etc). Excellent source includes: Steak, egg yolks, hamburger, dairy products (cheese, milk, etc). 3.Bad Proteins: You should eat these items sparingly. Excellent source includes: Bacon, ham, sausage, pork, processed meats. Excellent source includes: Bacon, ham, sausage, pork, processed meats.

3. Carbohydrates: Function: The body’s main energy source. Function: The body’s main energy source. Types of Carbohydrates: Types of Carbohydrates: 1.Simple Carbohydrates (sugars): Quick energy. Examples: Fruits, honey, cakes, pastries, chocolate, candy, Gatorade, Powerade, pop, soda. Examples: Fruits, honey, cakes, pastries, chocolate, candy, Gatorade, Powerade, pop, soda. 2.Complex Carbohydrates (starch): Long lasting energy. Examples: Beans, cereal, breads, potatoes, vegetables, whole grains, rice, oats, pastas, shells, noodles. Examples: Beans, cereal, breads, potatoes, vegetables, whole grains, rice, oats, pastas, shells, noodles.

4. Fats: Functions:Are brain food, helps joints, hair, skin, and is an energy source. Functions:Are brain food, helps joints, hair, skin, and is an energy source. Types of Fats: Types of Fats: 1. Good Fats: High in unsaturated fats (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. Examples: Butter, meat fats, dairy products, processed meats, solid oils. Examples: Butter, meat fats, dairy products, processed meats, solid oils.

5. Vitamins: Function:Organic substances that help the body develop Function:Organic substances that help the body develop and function properly. Common Vitamins: Common Vitamins: 1.Vitamin A: Is necessary for healthy eyes. Excellent source includes: Dairy, green/yellow veggies, fruit, egg yolks Excellent source includes: Dairy, green/yellow veggies, fruit, egg yolks 2.Vitamin B: Helps body use energy. Excellent source includes: Fish, eggs, milk, cheese, yeast, wheat germ Excellent source includes: Fish, eggs, milk, cheese, yeast, wheat germ 3.Vitamin C: Helps the Immune System. Excellent source includes: Citrus fruits, green veggies, tomatoes Excellent source includes: Citrus fruits, green veggies, tomatoes 4.Vitamin D: Formation of bones and teeth. Excellent source includes: Dairy products, fish oils, tuna, egg yolks Excellent source includes: Dairy products, fish oils, tuna, egg yolks 5.Vitamin E: Help skin and heals wounds. Excellent source includes: Nuts, whole grains, green veggies Excellent source includes: Nuts, whole grains, green veggies

6. Minerals: Function:Inorganic substances that are essential for maintaining healthy body functions. Function:Inorganic substances that are essential for maintaining healthy body functions. Common Minerals: Common Minerals: 1.Calcium: Builds up bones and teeth. Excellent sources: Dairy, nuts, beans, green veggies Excellent sources: Dairy, nuts, beans, green veggies 2.Zinc: Helps aid the immune system. Excellent sources: Seafood, meats, dairy, eggs, whole grains Excellent sources: Seafood, meats, dairy, eggs, whole grains 3.Iron: Aids in red blood cells. Excellent sources: Liver, red meats, fish, eggs, nuts, whole grains Excellent sources: Liver, red meats, fish, eggs, nuts, whole grains 4.Potassium: Keeps fluids balanced within cells. Excellent sources: Whole grains, green veggies, fruits, legumes Excellent sources: Whole grains, green veggies, fruits, legumes 5.Sodium: Necessary for water balance in cells. Excellent sources: Meats, dairy, eggs, nuts, legumes, salt Excellent sources: Meats, dairy, eggs, nuts, legumes, salt

7. Water: Functions: Hydrates the body. Is vital to every body process. Functions: Hydrates the body. Is vital to every body process. Water is used to: Water is used to: 1.Make up blood 2.Remove wastes 3.Help in digestion 4.Regulate body temperature Water is the body’s most essential nutrient. You need to consume your body weight in ounces of water daily. Water is the body’s most essential nutrient. You need to consume your body weight in ounces of water daily. FACT: A person can survive about 40 days without food, but only 3 days without water. FACT: A person can survive about 40 days without food, but only 3 days without water.