The Six Essential Nutrient Groups: <1> Water: Water transports other nutrients to cells, carries wastes away, aids digestion and more. It makes up more than half your weight. 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! Works to keep muscles and skin toned Aids in weight loss Transports oxygen & nutrients to cells Eliminates toxins & waste from the body Regulates body temperature
<2> Minerals: Build bones, teeth, blood, and helps the body use energy. Minerals combine in important ways in the body, like Calcium in our bones. Each mineral has a specific role in our body. They also regulate body processes. For example, the Iron in red blood cells transports oxygen. We can obtain all the minerals we need through a healthy diet. The following table contains two of the main minerals that are especially important for all individuals: Iron and Calcium. MINERAL WHAT IS IT NEEDED FOR? WHERE IS IT FOUND? IRON Involved in transporting oxygen around the body in the red blood cells. With folate and B12, it prevents anemia. The best source is red meat e.g. beef and lamb. Green leafy vegetables, whole meal breads and fortified breakfast cereals contain iron but it is not absorbed as well from these foods. Having a vitamin C source at the same meal will increase the amount of iron the body absorbs from these foods, e.g. having a fresh orange or orange juice with your breakfast cereal. CALCIUM Bones are composed of several minerals, the most important being calcium. Vitamin D works with calcium. Calcium requirements are higher during teenage years, pregnancy, in breastfeeding women and post-menopausal women. In milk, cheese and yogurt, (low fat varieties have the same amount). Smaller amounts are found in white bread, nuts, green leafy vegetables and tinned fish. NOTE: Watch out in your supermarket for orange juices which have been fortified with calcium.
<3> Proteins: Build and repair cells, fight infection, and make blood strong. These body builders are made up of amino acids. ("Complete" proteins have all 8 amino acids that the human body needs.) SOURCES OF COMPLETE PROTEINS: fish, meat, chicken, eggs, milk, and soy beans. SOURCES OF INCOMPLETE PROTEINS: dried beans, lentils and peas, nuts, breads, noodles, grains and cereals. Foods missing different amino acids can sometimes be combined to provide the amino acids for a complete protein. Example of Good Sources and amounts of Protein: Food 6 oz. canned tuna 40 4 oz. chicken breast 35 3 oz. beef* 26 3 oz. turkey 25 3 oz. salmon 23 8 oz. (1 cup) garbanzo beans 8 oz. (1 cup) milk 8 15 8 oz. (1 cup) yogurt 10 4 oz. (1/2 cup) tofu 10 4 oz. (1/2 cup) cottage cheese 1 egg 6 14 1 oz. cheddar cheese 87 8 oz.(1 cup) pasta 5 Grams of Protein Protein is made up of amino acids that are considered to be the building blocks of our body tissue. They are responsible for the repair and maintenance of the bodies living cells; therefore it is important to get enough protein- especially for people who are very physically active. Animal protein (meat, eggs and dairy) is a good source of amino acids, but it's also more likely to contain saturated fat and cholesterol, so try to choose lean sources of protein. Protein foods are classified in two ways: complete and incomplete. Complete proteins, which come from animal sources such as chicken, fish, dairy and soybeans, contain all the essential amino acids that help build your muscle and body tissue. Incomplete proteins, found in plant foods, such as grains, seeds, nuts, beans and vegetables, provide a varying but limited array of amino acids. A greater variety and amount of incomplete proteins must be consumed to cover all the amino acids needed for protein building.
<4> Vitamins: Vitamins are essential for growth and health. Their main function is to facilitate and regulate body processes. Vitamins are divided into two main groups, fat soluble and water soluble. 1. Fat soluble vitamins are absorbed along with fats and can be stored in the body. They include Vitamins A, D, E, and K. 2. Water soluble vitamins include the B-complex vitamins and Vitamin C. Your body cannot manufacture vitamins; you must obtain them through foods. Vitamins help the body use food and work properly. They're found in all foods from the 4 food groups, which include: Milk 2 to 3 Cups for children under 9 years 3 or more cups for children 9-12 years Meats 2 or more servings every day 4 or more cups for teenagers 2 or more cups for adults Vegetables and Fruits 4 or more servings every day One citrus fruit daily and one dark green or yellow vegetable every other day Breads and Cereals (Whole grain, enriched or restored) 4 or more servings every day
<5> Carbohydrates: Carbohydrates provide energy (calories) for muscles, nerves, and the brain. "Complex" carbohydrate foods provide calories and other nutrients. They're also good sources of fiber, essential for digestion and the prevention of some diseases. "Simple" carbohydrate foods provide calories, but not much else. (That's why they're often called "empty calories.") It protects your muscles. It regulates the amount of sugar circulating in your body. It provides nutrients for friendly bacteria in intestinal tract that helps in digestion. It assists in body's absorption of calcium. It helps in lowering cholesterol level and regulates blood pressure. SOURCES OF COMPLEX CARBOHYDRATE: ("starches"): breads, noodles, grains, cereals, potatoes, nuts, seeds, dried beans, lentils and peas, vegetables, and some fruits. SOURCES OF SIMPLE CARBOHYDRATES: table sugar, powdered sugar, brown sugar and "natural" sugars in honey, corn, and some fruits. Carbohydrates are aptly described as "brain food". They not only supply nearly all of the energy that your brain uses everyday, but they also provide about half of all the energy human nerves, muscles and other body tissues use. Not all carbohydrates are made equal. Simple carbohydrates take the form of sugar- from the natural sugar in fruit to the refined sugar in candy and soda. Complex carbohydrates are found in rice, pasta, vegetables and breads. Our bodies need some of both, but it's best to get most of your "carbs" from the complex carbohydrate list.!! " #!! $%!! $& ' (! $)! &
<6> Fats: Provides energy and "fatty acids," and helps digestion. Too much fat can be harmful. Fat has gotten a pretty bad reputation in recent years, but fatty acids serve several important functions in our body. Fats, like carbohydrates, provide us with energy, and they are essential for absorption of vitamins A, D, E, and K. Fatty acids help our body regulate inflammation, blood pressure, and blood clotting, and they're also used as insulation and cushioning for our organs. Of the different kinds of fat, saturated fats raise cholesterol levels, causing heart disease. Alternatively, monounsaturated and polyunsaturated fats help to lower bad cholesterol, decreasing the risk of heart disease. All fats are very high in calories, so use them sparingly! The basic units of fats are fatty acids and glycerol. There are over forty different types of fatty acids. Fatty acids can be divided into three groups: 1. Saturated fatty acids 2. Monounsaturated fatty acids 3. Polyunsaturated fatty acids Common Fats/Oils Saturated Fatty Acids (%) Monounsaturated Fatty Acids (%) Polyunsaturated Fatty Acids (%) Corn 13 25 55 Olive 17 71 10 Palm 52 38 10 Rapeseed (Canola oil) 7 53 22 Soybean 15 23 51 Butter 65 26 1-3 Lard 42 46 6-8 Tallow 53 42 2