 Essential Nutrients  The body’s essential nutrients are composed of chemical elements found in food and used by the body to perform many different functions. Food provides heat, promotes growth, repairs tissues, and regulates body processes. The six essential nutrients include:

Major source of human energy Easily digested Cheaper source of energy than fats or proteins Main dietary sources: bread, pasta, crackers, cereals, potatoes, corn, peas, fruits, sugar, and syrups Carbohydrates are classified as two different groups Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. FATS

Maintain the bodies temperature by providing insulation; cushion organs and bones; aid in the absorption of fat soluble vitamins; 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) Main dietary sources: butter, margarine, oils, cream, fatty meats, cheeses, and egg yolk, nuts, and seeds

 These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high.  Saturated fats are found in High-fat cuts of meat (beef, lamb, pork)  Chicken with the skin  Whole-fat dairy products (milk and cream)  Butter  Cheese  Ice cream  Palm and coconut oil  Lard

 Fats that help to lower blood cholesterol if used in place of saturated fats.  Monounsaturated fats : Examples include Olive oil, Canola oil, Sunflower oil, Peanut oil, Sesame oil, Avocados, Olives, Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews), and Peanut butter  Polyunsaturated fats : Examples include Soybean oil, Corn oil, Walnuts, Sunflower, sesame, and pumpkin seeds, Flaxseed, Fatty fish (salmon, tuna, mackerel, herring, trout, sardines),Soymilk, and Tofu

 Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough  Packaged snack foods (crackers, microwave popcorn, chips)  Stick margarine  Vegetable shortening  Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)  Candy bars

Basic components of all body cells 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 and some of the nine essential amino acids. Found in vegetable foods such as cereals, soybeans, dry beans, peas, and peanuts.

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  Vitamins are classified as one of two types  Water soluble : dissolve in water, are easily destroyed by cooking, air and light (vitamin C and B complex)  Fat soluble : dissolve in fat, can be stored in the body, are not easily destroyed by cooking, air and light, (Vitamins A,D,)

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: iron and calcium

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