Carbohydrates Proteins Fats Vitamins Minerals Water

ENERGY NUTRIENTS Carbohydrates (4 calories per gram) Fats (9 calories) Proteins (4 calories)

 Primary energy source  55-65% of caloric intake  Make half your grains whole!

Grains, rice and cereals are good sources of whole grain foods

 Types of Carbohydrates  Simple sugars are monosaccharide's › fructose, glucose, galactose › Candy, fruits, soda, honey Disaccharides:  sucrose, maltose, and lactose. Complex carbohydrates: polysaccharides  rice, cereals, vegetables, starches, and flour.

 Supports growth, maintenance, and repairs our bodies  Assists in building antibodies, and enzymes  Maintains electrolytes and acid/balance  Provides energy  Made up of amino acids  If food contains all amino acids it’s a complete protein EGGS/SOY

EGGS ARE A COMPLETE PROTEIN

 10-20% of diet  Egg whites are the most digestible protein  Average person need.8 g of protein per kg of body weight

Dr. Says: High protein diets are unnecessary and can be dangerous. NOATKINS!

Saturated Unsaturated  stimulate deposit of cholesterol on artery walls  increase blood cholesterol  cheese, beef, milk (and other animal products),  (partially hydrogenated oils=trans fat)  Trans fat are the worse fat  Unsaturated fats are much healthier  nuts, seeds, and plant oils (canola, vegetable, olive).

DR SAY’s: Carrots are an excellent source of Vitamin A

Orange/dark green vegetables fortified milk and liver are good sources

Daily exposure to the sun is a good source of Vitamin D

 Functions › 8 B Vitamins assist in energy metabolism › Assist enzymes with chemical reactions › Sources include grains, dried beans, and peas

CCan’t be destroyed TTrace minerals are found in body ›I›Iron, manganese, copper, iodine MMajor minerals (ones we need lots of) ›C›Calcium Phosphorous Minerals assist other organs and tissues

Cleans, cools, and lubricates. Helps in transporting blood, lymph and urine.