1. Nutrients

2. Carbohydrates The starches and sugars found in foods made up of carbon, oxygen, and hydrogen.
Simple:
Complex:
Starches found in grains, seeds, nuts, legumes, and tubers.
Chemically more complex than simple carbohydrates (many sugars linked together)
Digestion breaks down starches into sugars.
Fiber – the tough stringy part of vegetables, fruits, and grains. It cannot be digested and used as energy, but helps move waste through the digestive system, lower cholesterol, gives a feeling of fullness, is lower in fat and calories. (Fruits and veggies with edible skins and seeds, whole grain and whole wheat products, popcorn!)
sugars naturally present in fruit (fructose), some vegetables (maltose in grain), and milk (lactose).
Sugar (corn syrup) added to soups, salad dressings, breads and other non-sweet foods.
Concentrated sweets such as candy and soft drinks.

3. Proteins Nutrients that help build and maintain body tissues and is a vital part of every cell in the body. Build new body tissues and repairs damaged tissues, regulate many body processes through enzymes, hormones and antibodies.
Complete:
Incomplete:
Contains all essential amino acids that the body needs.
Ex. Fish, meat, poultry, eggs, milk, cheese, yogurt, and many soybean products
Lack some of the essential amino acids and eaten together can form a complete protein.
Ex. Foods derived from seeds, legumes, nuts, whole grains, and seeds themselves.
Ex. Tofu and rice, bread and peanut butter, tortilla and beans.

4. Fats The most concentrated form of energy available, a type of lipid composed of carbon, hydrogen, and oxygen. Carry vitamins into your blood and provide linoleic acid essential for growth and healthy skin.
Saturated:
Unsaturated:
Holds all the hydrogen atoms it can.
Solid or semi-solid at room temperature.
High intake = increased risk of heart disease.
Ex. Beef, pork, egg yolks, dairy, palm oil, coconut oil.
Missing one or more pairs of hydrogen atoms.
Liquids or oils at room temperature.
Reduced risk of heart disease.
Processing/Hydrogenation makes it more saturated and have a firmer texture.
Ex. Vegetable fats such as olive, canola, soybean, corn, and cottonseed oils.

5. Vitamins (micronutrient) Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients. 13 vitamins, only Vitamin D is manufactured in the body.
Water-Soluble
Fat-Soluble
Dissolve in water and easily pass through the blood stream during digestion.
Variety of foods, careful cooking, need to be replenished.
Ex. Vitamin C and 8 in the Vitamin B complex group.
Absorbed and transported by fat.
Ex. Vitamins A, D, E, and K
Stored in fatty tissue, the liver, and the kidneys.
Excess buildup can be toxic.
Ex. Plant-eating organisms, carrots, broccoli, spinach (beta- carotene.

6. Minerals (micronutrient)
Inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes.
Trace minerals: iron, iodine, copper, and others.
Calcium: for muscles, blood, bones, and nerves. (dairy, leafy green vegetables, canned salmon)
Electrolytes: sodium, chloride, and potassium – become electrically charged when in solution and maintain the balance of fluid in the body. (salt, bananas, orange juice)

7. Water Greatest percentage of your body, a vital regulator
Carries nutrients to your cells and removes waste (through plasma in your blood)
Lubricates joints and mucous membranes.
Aids in digestion, absorption of nutrients, and eliminates waste.
Prevents buildup of internal heat through perspiration.
6 to 8 cups (47 – 64 oz.) daily.
Food can also be a source of water.