1. Mayfield Publishing Company Essential Nutrients  Nutrients the body cannot produce in sufficient quantity for its needs – proteins – fats – carbohydrates – vitamins – minerals – water

2. Mayfield Publishing Company Sources of Energy  Measured by number of kilo calories (calories)  Average adult requires around 2000 calories per day  Excess calories stored by the body as fat – protein and carbohydrates provide 4 cal/gram – fats provide 9 cal/gram – alcohol provides 7 cal/gram

3. Mayfield Publishing Company Protein  Important component of muscle, bone, blood, enzymes, cell membranes, hormones  Amino acids are building blocks of protein  Sources: meat, fish, poultry, eggs, milk, cheese, legumes, nuts

4. Mayfield Publishing Company Fats  10-30% of total calories should come from fat  Most concentrated source of energy  Provide insulation and support for organs  Help absorb fat-soluble vitamins  3 main types of fats from foods (triglycerides) – saturated – monounsaturated – polyunsaturated

5. Mayfield Publishing Company Fat Facts  Fats make up 33% of average American diet  Saturated and trans fats raise blood levels of LDL (“bad” cholesterol)  Unsaturated fats lower LDL and raise HDL (“good” cholesterol)

6. Mayfield Publishing Company Carbohydrates  55% of total calories should come from carbohydrates  Supply energy to cells, especially during high-intensity exercise  Simple carbohydrates provide sweetness  Complex carbohydrates provide starch and most dietary fiber  Americans need to consume more unrefined complex carbohydrates

7. Mayfield Publishing Company Dietary Fiber  Carbohydrate plant substances that are difficult or impossible for humans to digest  Two types – soluble and insoluble  Contribute to disease prevention – manage diabetes and high blood cholesterol – prevent conditions arising in the intestinal tract  Foods highest in dietary fiber – fruits, legumes, oats, barley, wheat bran, cereals, grains, and vegetables

8. Mayfield Publishing Company Vitamins and Minerals  Vitamins - organic substances – required in very small amounts to help chemical reactions – humans need 13 vitamins – antioxidants help preserve body’s healthy cells  Minerals - inorganic compounds – help regulate body functions – 17 essential minerals

9. Mayfield Publishing Company Dietary Guidelines-1 _ Aim for fitness –Aim for a healthy weight –Be physically active every day _ Build a healthy base –Let the pyramid guide your food choices –Eat a variety of grains, fruits, and vegetables –Keep food safe to eat

10. Mayfield Publishing Company Dietary Guidelines-2 _ Choose sensibly –Choose a diet low in saturated fat and cholesterol and moderate in total fat –Limit your intake of sugars –Prepare foods with less salt –If you drink alcohol, do so in moderation