1. The 6 Essential Nutrients
What You Need to Know!
WATER
Carbs
Protein
Fats & Oils
Vitamins
Minerals

2. “Essential” Nutrients
Nutrients are categories of substances we need for our nutrition. Essential Nutrients are nutrient substances that we can only get from food, because our bodies cannot produce them on our own. **For example, your body can’t just decide “hey, I need some calcium so I’m going to make it!” You have to consume something that contains calcium in order for it to get into your body

3. Carbohydrates
Carbohydrates, or “carbs,” are an essential nutrient because they are your primary source of ENERGY.
Carbohydrates have 2 categories: Simple and Complex
We get simple carbs from anything sugary, or even lactose (in dairy).
We get complex carbs from starchy foods like pasta, potatoes, beans, grains, rice, and vegetables.

4. PROTEIN
Protein is more than just a big shake at the gym, or a hunk of steak. The function of protein is: to build and repair body tissues So where do we get protein? -animal sources (meat, eggs, dairy) -some plant sources (beans, soy, nuts, legumes)

5. Fats & Oils
Believe it or not, fats are GOOD for you!!!! But in the right amounts. (Americans tend to get too much)
The function of fats/oils is:
Supplies energy
Insulate your body
Cushion your organs from shock
Transport vitamins A,D,E,K
Give taste and flavor to food

6. Fats & Oils continued…
Healthy fats help reduce cholesterol levels and lower blood pressure
What foods are good sources of fats:
Oils butter
meat
poultry
whole milk
fish
chocolate
nuts

7. Vitamins Help regulate chemical reactions in the body
Vitamin C: Wound healing, fights infection.
B Vitamins: Releases energy from foods.
Vitamin A: Maintains good eyesight.
Vitamin D: Aids in calcium absorption which
helps maintain strong bones and
teeth.
Vitamin E: Protects cells and body tissue from
damage.

8. Where do you find the vitamins????
Vitamin C: Citrus fruits, kiwi, strawberries,
red peppers, tomatoes, broccoli
B Vitamins: Breads and grains
Vitamin A: Orange fruits and vegetables,
dark leafy green vegetables,
fortified milk
Vitamin D: Fortified milk, fish, egg yolks,
fortified breakfast cereal
Vitamin E: Whole grains, leafy green
vegetables, vegetable oils, egg
yolks, nuts and seeds

9. Minerals Minerals help regulate cell activity.
Calcium: Builds strong bones and teeth,
helps maintain a regular heartbeat.
Phosphorus: Helps form healthy teeth
and bones, part of every cell in the body.
Zinc: Wound healing, cell growth.

10. Minerals continued Iron: Carries oxygen to all parts of the body.
Magnesium: Muscle and nerve function, helps maintain a regular heartbeat, bone strength.
Potassium: Fluid balance in muscles and nervous system

11. Minerals…where do you find ‘em?
Calcium: Milk, cheese, yogurt, canned fish
with bones, leafy green vegetables, broccoli, calcium-fortified foods
Phosphorus: Milk, cheese, yogurt, meats, fish
Zinc: Meats, nuts, beans, legumes

12. Iron: Meats, fish, eggs, beans, dried fruits, leafy green vegetables, whole grains Magnesium: Whole grains, nuts, seeds, leafy green vegetables, avocado, beans, bananas, milk Potassium: Potatoes, bananas, tomatoes, mushrooms, green vegetables, yogurt, avocado, milk, white beans

13. WATER Last but not least….
WATER is the most important of all the nutrients because we CANNOT survive long without it!

14. WATER
Water helps you:
Process certain vitamins (that can only dissolve in water)
Hydrates you
Regulates body temperature
You can find it in milk, juice, fruits, vegetables, and soup