1. Nutrition

2. Simple Carbohydrates Provides the quickest energy, although it does not last long Both Simple and Complex carbs provide 4 calories per gram. SUGARS, syrups, processed sugar (in a bag), high fructose corn syrup and other sweet items such as fruit and milk

3. Simple Carbohydrates This only gives a short burst of energy. Too much interferes with health of teeth and some feel with how your body uses insulin. Processed sugar has NO nutrition, just calories.

4. Complex Carbohydrates Provides main source for energy, LONGER lasting than sugar, and FASTER than proteins or fats, and MORE TIME to digest than simple carbs “starchy” vegetables such as corn, peas, beans, and potatoes, also items made with GRAINS, FLOURS

5. Complex Carbohydrates All starches and sugars are converted by your body into GLUCOSE, which is used for energy by every cell in your body. The brain uses about 20% of your daily energy! Your cells must have INSULIN to be able to use the glucose.

6. Fiber Helps with proper digestion of foods, and also to remove excess cholesterol from the body Whole grains, vegetables and fruits, nuts, seeds, dry beans

7. Fiber How long do you want undigested food, bacteria, possible carcinogenic chemicals, and other gross things fermenting in the end of your large intestine? Fiber keeps things MOVING through.

8. Protein Grow new cells (which are constantly replaced in your body), make ENZYMES, HORMONES, and ANTIBODIES, and maintain fluid balance. Growing children and teens, sick people, and pregnant mothers need adequate PROTEIN! MEATS, poultry, fish, eggs, dairy items (i.e. MILK and CHEESE), dry beans, nuts, and soy beans. Soy beans have COMPLETE protein, meaning it, as well as animal sources, have all of the essential amino acids your body CANNOT make on their own.

9. Protein Protein is about 20 % of your body’s total weight. ALL CELLS in your body are constantly being replaced; your cells in the digestive tract live only a few days. There are 22 AMINO ACIDS, the basic building blocks of proteins, and if you are missing even one, you CANNOT make what you need to be healthy. Too much protein makes extra work for your body to metabolize. Provides 4 calories per gram

10. Fat Lets your body use Vitamins A, D, E, and K is an extra supply of energy CUSHIONS internal organs keeps you WARM keeps you feeling full longer. It is a part of every cell’s membrane Butter, oils, egg yolks, “regular” dairy products, meats. Most shortening and margarine have trans- fats (“hydrogenated”) which are not healthy for you. Best fats are MONO unsaturated oils, like olive and canola oil

11. Fat Fat can be visible (like BUTTER, MARBLING IN MEAT) or invisible (like in WHOLE MILK AND CHEESE) The basic building block is called a FATTY ACID. Provides 9 calories per gram Cholesterol is essential to life, but too much affects your health. – LDL cholesterol is bad, while HDL cholesterol is good to have.

12. Vitamins These keep your many body processes going act as antioxidants keep hair and skin HEALTHY make energy Heal WOUNDS keep cells together and prevent some birth defects Fruits (especially CITRUS AND BERRIES) vegetables, (especially dark GREEN leafy, deep yellow) WHOLE grains, nuts, fortified breakfast cereals Fortified – increased the nutrtitional value

13. Vitamins You should be eating a wide variety of foods to get the vitamins you need. You need WATER soluble vitamins every day. – VITAMIN C AND THE B-VITAMINS FAT soluble vitamins you need every few days. – VITAMINS A, D, E, AND K

14. Minerals Calcium- bones and teeth, blood clotting, heart beating, nervous system Magnesium & Phosphorus- works with Ca, helps nervous system Sodium (Na), Chloride (CL), & Potassium (K)- form electrolytes to keep proper fluid balance. Iron- makes red blood cells that carry oxygen Calcium- milk products, Ca fortified products, dark green leafy veggies, Mg and P- meat, dairy, dry beans, whole grains, nuts, seeds Potassium- bananas and oranges, dairy, meat, poultry, fish Iron- meat, egg yolks, dark green leafy vegetables, whole grains

15. Minerals In addition, there are many trace minerals. A deficiency in any vitamin or mineral can lead to diseases and sometimes death. – Anemia – lack of iron – Rickets – lack of Vitamin D – Scurvy – lack of Vitamin C – Goiter – lack of iodine – Pellagra – Lack of Vitamin B & Protein The best way to get them is by eating a wide variety of foods, including vegetables, fruits, dairy, nuts, meats, and whole grains.

16. Water Makes up about 55-75% of body. Chemical reactions, transportation, cushion, MOISTURIZES, removal of wastes, regulate TEMPERATURE Needed for breathing PLAIN water is the best source. Divide your weight in half. The final number is the ounces you need every day. Also, milk and whole fruit juices, tea, without extra sugar.

17. Water Before you eat, ask yourself if you are really THIRSTY, not hungry. Drink a cup before meals! Drinking adequate water (at least 8 cups per day) keeps you feeling better.