the essential nutrients

The 7 Essential Nutrients

ORGANIC

CarbohydratesFunction:

The main source of energy for the body

Carbohydrates

Food Sources:

Primarily Plants

Fruits

Vegetables

Grain products

Legumes

peas

Carbohydrates

Types:

Simple Carbohydrates

Sugars

Simple carbohydrates digest quickly into the body.

Complex Carbohydrates

Starches

They regulate blood sugars, and keep you feeling fuller longer as they digest slowly.

ProteinsMain Function:

Help build, repair and maintain body tissues.

Source of energy for the body.

Can only do their job if you eat enough carbohydrates and fats. If you don’t, your body starts using protein energy and is unable to build,repair, maintain tissues.

What happens if we don’t eat enough protein?

Some protein can be stored in fat, but eventually your body will begin to break down.

ProteinsFood Sources

Animal Sources:Meats (19-22 grams of protein)

Poultry (chicken breast = 35 grams protein)

Fish, seafood (approx. 22 grams per serving)

Eggs (1 egg = 6 grams protein)

Milk products - cheese, cottage cheese, milk (8-15 grams)

Plant Sources:Beans (7-10 grams/cup),

nuts and seeds(9 grams/cup)

2 Tbsp of Peanut Butter (8 grams)

How much protein do you need a day?Body weight (lbs) x 0.37 = grams per pound needed

Lipids

Main Function

Concentrated source of energy (storage)

Transports nutrients

Nourish skin and protects organs

Promotes normal cell growth

Contains essential fatty acids important for good cholesterol levels and reducing health risks.

Lipids

Food Sources

Depends on the type of fat.

Examples:

meat, poultry skin, whole milk

vegetable oils and seafoods

olive oil, peanut oil, avocado, canola oil.

INORGANIC

Water

“The forgotten nutrient”

Function:

Critical for survival

Can only live a few days without it.

Plays a role in many chemical reactions that go in the body.

Body uses 2-3 liters/day

Water

Food Sources

You need to drink to 8 cups of water a day.

Water, fruit, juice, milk, soup

Minerals

Main Function:

Vital for good health.

Most minerals become a part of your body, such as teeth/bones.

Other minerals are used to make substances that your body needs.

MineralsYou have to get the right amount per day. Too much or too little can cause health problems:

Example: Too much iodine = hyperthyroidism (fast metabolism)

Too little iodine = hypothyroidism (slow metabolism)

Minerals

Food Sources:

Milk

Dark orange & green vegetables