Essential Nutrients

1
Essential Nutrients

• Nutrients the body cannot produce in sufficient
  quantity for its needs
• proteins
• fats
• carbohydrates
• vitamins
• minerals
• water

2
Sources of Energy

• Measured by number of kilocalories (calories)
• Average adult requires around 2000 calories per
  day
• Excess calories stored by the body as fat
• protein and carbohydrates provide 4 cal/gram
• fats provide 9 cal/gram
• alcohol provides 7 cal/gram

3
Protein

• Important component of muscle, bone, blood,
  enzymes, cell membranes, hormones
• Amino acids are building blocks of protein
• Sources meat, fish, poultry, eggs, milk, cheese,
  legumes, nuts

4
Fats

• 10-30 of total calories should come from fat
• Most concentrated source of energy
• Provide insulation and support for organs
• Help absorb fat-soluble vitamins
• 3 main types of fats from foods (triglycerides)
• saturated
• monounsaturated
• polyunsaturated

5
Fat Facts

• Fats make up 33 of average American diet
• Saturated and trans fats raise blood levels of
  LDL (bad cholesterol)
• Unsaturated fats lower LDL and raise HDL (good
  cholesterol)

6
Carbohydrates

• 55 of total calories should come from
  carbohydrates
• Supply energy to cells, especially during
  high-intensity exercise
• Simple carbohydrates provide sweetness
• Complex carbohydrates provide starch and most
  dietary fiber
• Americans need to consume more unrefined complex
  carbohydrates

7
Dietary Fiber

• Carbohydrate plant substances that are difficult
  or impossible for humans to digest
• Two types
• soluble and insoluble
• Contribute to disease prevention
• manage diabetes and high blood cholesterol
• prevent conditions arising in the intestinal
  tract
• Foods highest in dietary fiber
• fruits, legumes, oats, barley, wheat bran,
  cereals, grains, and vegetables

8
Vitamins and Minerals

• Vitamins - organic substances
• required in very small amounts to help chemical
  reactions
• humans need 13 vitamins
• antioxidants help preserve bodys healthy cells
• Minerals - inorganic compounds
• help regulate body functions
• 17 essential minerals

9
Dietary Guidelines-1

• Aim for fitness
• Aim for a healthy weight
• Be physically active every day
• Build a healthy base
• Let the pyramid guide your food choices
• Eat a variety of grains, fruits, and vegetables
• Keep food safe to eat

10
Dietary Guidelines-2

• Choose sensibly
• Choose a diet low in saturated fat and
  cholesterol and moderate in total fat
• Limit your intake of sugars
• Prepare foods with less salt
• If you drink alcohol, do so in moderation