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SIX ESSENTIAL NUTRIENTS

SIX ESSENTIAL NUTRIENTS . TUESDAY, 9/11/12. 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.). PROTEINS.

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SIX ESSENTIAL NUTRIENTS

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  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 • Provides energy and "fatty acids," and helps digestion • Fatty acids help our body regulate inflammation, blood pressure, and blood clotting • saturatedfats raise cholesterol levels, causing heart disease • monounsaturatedand polyunsaturatedfats 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!

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