Essential Nutrients. Lesson. By Carone Fitness. There are six essential nutrients that your body needs to stay healthy.

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1 Lesson Essential Nutrients By Carone Fitness 6 There are six essential nutrients that your body needs to stay healthy. 1. Water 2. Vitamins 3. Minerals 4. Carbohydrates 5. Protein 6. Fat 1

2 6 Of these six essential nutrients, the first three Water Vitamins Minerals aid the body with vital metabolic functions, but do NOT act as an energy source. Carbohydrates Protein Fat are the nutrients that act as an energy source for the body. Carbohydrate Facts Carbohydrates: Are found in grains, starches, and sugars Are the body s main energy source Provide 4 calories per gram Are mainly found in grains, cereals, fruits, and vegetables Should make up about 60% of your diet Are divided into simple and complex 2

3 Simple Carbs Carbohydrates are essentially sugars that the body breaks down in order to create energy. Simple Carbohydrates are also known as simple sugars. Many foods, such as candy and junk food, are made up of simple sugars. These foods are often referred to as empty calories because the energy produced from simple sugars is not substantial, and food sources such as candy and pop are high in calories, yet do not provide the body with essential minerals and vitamins. Complex Carbs Complex Carbohydrates are made up of starches and grains such as wholegrain bread, cereals, crackers, rice, and pasta. Complex carbohydrates provide the body with energy over a longer period of time. 3

4 Protein Facts Proteins: Are found in foods such as beans, meat, nuts, and animal products Are the building blocks of muscle Are important for growth and maintenance Provide 4 calories per gram Contain amino acids, which are essential for some metabolic functions Foods with Protein Protein can be found in meat and most animal products. However, many animal products also contain fat and cholesterol, so it is important to be selective about which products you consume. Aim for products that are lower in fat and cholesterol such as skim milk, mozzarella cheese, and lean meats. Fish is one of the healthiest meats because of its nutrient-rich, low-fat content. 4

5 Vegetarians For vegetarians or vegans who avoid meat or animal products, it is important to still supply the body with adequate amounts of protein. Additional sources of protein can be found in beans, nuts, soy, and even peanut-butter. It is important for vegetarians or vegans to educate themselves on which food sources provide which amino acids. This way they can combine different protein sources, known as complimentary proteins, to provide their body with all the essential nutrients and amino acids. Fats and Oils Fats are an essential nutrient and energy source for your body. Although, they should be eaten sparingly. When eating fats, try to stick with oils from plant sources. 5

6 Fat Facts Fats: Are a stored energy source for the body Provide insulation Are essential for some metabolic functions and to break down fatsoluble vitamins Provide 9 calories per gram Are found in foods such as oil, butter, shortening, animal products, potato chips, and candy Fat Soluble Vitamins Some vitamins (A, D, E, & K) are fat-soluble. This means that fat must be present in order for these vitamins to be absorbed. 6

7 Types of Fat It is important to know which kinds of fat you consume, as some fats are less healthy than others. If you look at a food label, you will generally see three types of fats: 1. Unsaturated 2. Saturated 3. Trans fat Unsaturated Fat Unsaturated Fat is considered the healthiest type of fat. Unsaturated fat can be found in plant products and fish. Most of the fat calories you consume should be from unsaturated fats. 7

8 Saturated Fat Saturated Fat can be found in meat and most animal products, such as cheese, butter, and milk. It can also be found in certain oils that are used in commercial baked goods. Consumption of saturated fats can increase your cholesterol level. The Dietary Guidelines for Americans 2010 recommends consuming less than 10% of calories from saturated fats. Trans Fat Trans Fat is found in many restaurant and store bought goods. Foods like margarine, snack foods, and fried foods generally have trans fat. Any food that lists hydrogenated or hydrogenated oils on the label contains trans fat. Consumption of trans fats can also increase your cholesterol level. In addition, many of the foods that contain trans fat have little nutritional benefit and are also considered empty calories. It is best to avoid trans fat. 8

9 Presented By Carone Fitness 9

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