1. SIX ESSENTIAL NUTRIENTS
TUESDAY, 9/11/12

2. CARBOHYDRATES Provide energy for muscles, nerves and brain
Two categories
Simple: sugars (sugar, ‘natural sugars’ in honey, corn & fruits)
Complex: starch and fibers (breads, noodles, grains, nuts, potatoes, veggies, etc.)

3. PROTEINS
Build and repair cells, fight infection, and make blood strong
SOURCES OF COMPLETE PROTEINS: fish, meat, chicken, eggs, milk, and soy beans
INCOMPLETE PROTEINS: dried beans, lentils and peas, nuts, breads, noodles, grains and cereals

4. MINERALS Build bones, teeth, blood, and helps the body use energy.
Two of the main minerals – IRON and CALCIUM
IRON - transports oxygen around the body in the red blood cells
CALCIUM – for stronger bones; need more during teen years

5. IRON & CALCIUM SOURCES
IRON (red meat e.g. beef and lamb. Green leafy vegetables, whole meal breads and fortified breakfast cereals)
CALCIUM (milk, cheese and yogurt, low fat varieties have the same amount. Smaller amounts are found in white bread, nuts, green leafy vegetables).

6. VITAMINS essential for growth and health
main function is to facilitate and regulate body processes
Vitamins help the body use food and work properly
MILK, MEATS, VEGGIES & FRUITS, BREADS & CEREALS

7. FATS saturated fats raise cholesterol levels, causing heart disease
Provides energy and "fatty acids," and helps digestion
Fatty acids help our body regulate inflammation, blood pressure, and blood clotting
saturated fats raise cholesterol levels, causing heart disease
monounsaturated and polyunsaturated fats help to lower bad cholesterol, decreasing the risk of heart disease

8. WATER
Water transports other nutrients to cells, carries wastes away, aids digestion, controls our body temperature and more.
SOURCES: water; juices and other beverages; soups and many "solid" foods (fruits, vegetables, breads, etc.)
The human body is made up of over 70% water. Our blood is more than 80%‚ our brain ... over 75%‚ and the human liver is an amazing 96% water!