6 KEY NUTRIENTS

6

*CARBOHYDRATES

VITAMINS

*PROTEINS

MINERALS

*FATS & OILS

*WATER

KEY NUTRIENTS

Nutrients are categories of substances we need for our nutrition. ONLY get from the foods we eat…body CAN’T produce them.

'ESSENTIAL'

*=MACROnutrients

Click on Nutrient images to learn more.

CARBOHYDRATES

Primary source of ENERGY!

[4 calories per gram]

2 Categories:

SHORT burst of energy (High Glycemic Index) Low in nutrients; High in sugar and empty calories EXAMPLES: Donuts, white bread, cake, soda, fruit, or milk.

LONG burst of energy (Medium Glycemic Index) HIGH in nutrients; LOW in sugar and empty calories EXAMPLES: Potatoes, whole grain/wheat bread, kale, whole grain/wheat pasta

How do CARBS impact your health?

PROTEINS

Function: Build & repair body tissues.

[4 calories per gram]

**CALCULATE YOUR PERSONAL PROTEIN AMOUNTS AND SEE HOW MUCH YOU NEED!** Sedentary: 0.8 g/kg Your Body weight ÷ 2.2 = ‘z’ ‘z’(0.8) = ___ grams Active Lifestyle: 1.4-1.8 g/kg Your Body weight ÷ 2.2 = ‘z’ ‘z’(1.4) (endurance) = ___ grams ‘z’(1.8) (strength) = ___ grams **CALCULATE YOUR PERSONAL PROTEIN AMOUNTS AND SEE HOW MUCH YOU NEED!**

FATS & OILS

[9 calories per gram]

*Transport fat soluable vitamins A,D,E,K

*Insulate your body

-SOLID at room temperature -AHA recommend 5% to 6% of calories fromSATURATED fat. EXAMPLE: If someone's caloric RDA was 2,000 calories a day, no more than 100 or 120 of them should come from SATURATED fat. **Calculate your Saturated Fats RDA**____________ (.05) = _________ calories from saturated fats YOUR calorie RDA -Raises LDL cholesterol (bad) in the body.

-LIQUID at room temperature -AHA recommend 20% to 25% of calories from unsaturated fat. EXAMPLE: If someone's caloric RDA was 2,000 calories a day, no more than 400 or 500 of those calories should come from UNSATURATED fat. **Calculate your Unsaturated Fats RDA**_________ (.20) = __________calories from UNsaturated fats YOUR calorie RDA Monounsaturated olive oil; peanut oil; canola oil; sunflower oil; avocados; most nuts; most seeds Polyunsaturated fatty fish; ground flaxseed & flaxseed oil; walnuts; sunflower seeds; chia seeds; hemp seeds

WATER

MOST IMPORTANT!

*We’re made up of 60-70% water! *Process certain vitamins (that can only dissolve in water) *Hydrates you *Regulates body temperature

13 VITAMINS

Maintain proper body functions like cell, nerve, skin & tissue health.

The 13 essential vitamins your body needs are vitamins A, C, D, E, K and the B (B1,B2,B3,B5,B6,B7,B9,B12) vitamins: Vitamin A is an important role in growth and cell development. It also promotes healthy skin, hair, nails, gums, glands, bones and teeth; prevents night blindness (Salmon, other cold-water fish, egg yolks, fortified dairy products.) Vitamin D aids calcium absorption, and builds and maintains strong bones and teeth. (Fortified milk, fortified soy/rice beverages, butter, egg yolks, fatty fish, fish-liver oil; made by the body when exposed to the sun.) Vitamin E protects fatty acids; maintains muscles and red blood cells; and serves as an important antioxidant. (Eggs, vegetable oils, margarine, mayonnaise; nuts, seeds) Vitamin K is an essential vitamin for your body. Your body needs it for proper blood clotting. (spinach, broccoli, green leafy vegetables, liver.) Vitamin C strengthens blood vessel walls; promotes wound healing and iron absorption; helps prevent atherosclerosis; supports immunity; serves as a key antioxidant. (Citrus fruits, juices, melons, berries, peppers, broccoli, potatoes.) [play for read to] B VITAMINS Vitamin B1 is important for maintaining a healthy metabolism. It also helps maintain normal digestion, appetite and proper nerve function. (Pork, legumes, nuts, seeds, fortified cereals, grains.) Vitamin B2 is essential for energy metabolism. It also aids adrenal function, supports normal vision and helps maintain healthy skin. (Lean meats, poultry, seafood, milk; eggs, legumes, fortified breads, cereals.) Vitamin B5 aids energy metabolism and normalizes blood sugar levels. (Almost all foods contain Vitamin B5.) Vitamin B6 promotes protein metabolism, metabolism of carbohydrates and the release of energy. It also plays a role in proper nerve function and the synthesis of red blood cells. (Meat, fish, poultry, grains, cereals, bananas, green leafy vegetables, potatoes, soybeans.) Vitamin B7 plays an important role in maintaining a healthy metabolism. (Egg yolks, soybeans, whole grains, nuts, yeast.) Vitamin B9 to make DNA, RNA, red blood cells, and synthesize certain amino acids; Also important for pregnant women. (Liver, yeast, leafy green vegetables, asparagus, orange juice, fortified flour, avocados; legumes.) Vitamin B12 to make red blood cells, DNA, RNA, and myelin for nerve fibres. (All animal products)

Maintain proper body functions like organ, breathing, heart, & growth.

16 MINERALS

1. Calcium
2. Phosphorus
3. Potassium
4. Sulfur
5. Sodium
6. Chloride
7. Magnesium
8. Iron
9. Zinc
10. Copper
11. Manganese
12. Iodine
13. Selenium
14. Molybdenum
15. Chromium
16. Fluoride

EMPTY CALORIES

USDA Recommended Standards for daily consumption:

•Adult women & Girls (14-18 years old): 120-250 calories per day •Adult men & Boys (14-18 years old): 160-330 calories per day