Fats, Oils and Sweets

(Limit the amount)

Milk, Yogurt and Cheese

(2-3 Servings)

 

Meat, Poultry, Fish, Egg, Dry Beans, and Nuts

(2 to 3 Servings)

Fruits (2-4 Servings)At least 1 serving of citrus fruit daily!

Vegetables (3-5 Servings) At least 1 serving of Dark Green or Deep Yellow vegetable Daily!

 

Bread, Cereal, Rice and Pasta

(6-11 Servings)  

 

• Provides necessary amino acids to help regulate body function and structure. 

• Gives your body the building materials for growth, maintenance, and repair of tissues and muscles.

• Some body-builders and athletes add protein supplements to their diets. 

• 20-30% of our daily food energy intake should be from proteins.

• All meats and dairy foods are HIGH in proteins.• Most parts of our bodies are made from

protein: hair, skin, blood, organs, and muscles.

“The Building Blocks of Life”

PROTEIN IS NEEDED FOR:

• CELLS TO GROW • TO REPAIR TISSUE• REPLACE HEALTHY CELLS AND TISSUE.

Protein in food gives us calories• 4 CALORIES = 1 GRAM of Protein.

If we do not get enough calories from fat and carbohydrates we may use protein for energy.

Fats may be the least understood of the nutrient groups.  We can't live without them but we think they harm us. 

Two basic forms of Dietary Fat:

SATURATED FATThe type of fat that raises your cholesterol and increases your risk of heart disease. Comes from animals.This is why we should limit our beef, pork, lamb, veal, butter, coconut and dairy products. 

UNSATURATED FAT

FATS from vegetable oils are Healthier.

Monounsaturated Fats: come from nuts, seeds, olives

Polyunsaturated Fats come from sunflower, corn, fish and shellfish are that are good for us. 

Omega 3 Fats: Come from cold water ocean fish.

These fats have been shown to reduce cholesterol. 

The Forgotten Nutrient

• Nothing else works like water to clean your system, control your weight, digestion, energy, alertness. 

• Water makes up about 83% of blood, 73% of muscles, 25 % of body fat, and 22% of bones.

• Your total body weight is 55-75% water, which is approximately 10 to 12 gallons.

• Most adults need 1/2 to 3/4 gallon of water daily 

• All beverages are mostly water, which is essential to life.

• Body functions depends on water.

• You can live only a few days without it.

BUT…………Like all other nutrients, • TOO MUCH WATER CAN CAUSE

SERIOUS HEALTH PROBLEMS!

• Carbohydrates provides sugar to your body for QUICK ENERGY. 

• Carbohydrates should be 40-50% of our daily food energy intake.

HEALTHY SOURCES:

UNPROCESSED FOODS: whole grains, beans, peas, brown rice, fresh fruits & vegetables.

LIMIT

PROCESSED FOODS:(candy, ice cream, soda, fruit juice,honey, etc.)

• These foods have very high amounts of refined carbohydrates that flood your body, too quickly, with energy. 

• Over time, this can cause very serious health problems. 

Fat Soluble Vitamins: A, D, E and KStored in the body’s fat cells.

WARNING: Large amounts of fat soluble vitamins can be TOXIC.

Water Soluble Vitamins: B’s and C NOT stored in the body. Need these Daily. Excess amounts are excreted through the urine.

• Minerals come from the earth or water. • Plants and animals absorb the nutrients.

• To avoid serious health problems,(ex: anemia, bone disease, depression)

you only need a tiny amount of each mineral.

• With more processed and prepared foods in our diets, less minerals are available. 

• Too much of a specific mineral can cause serious health problems. 

Six macrominerals:

Sodium, potassium, calcium, magnesium, phosphate and chloride

Nine trace minerals Iron, iodine, fluorine, zinc, chromium,

selenium, manganese, molybdenum, and copper.

Sodium Atomic Number: 11

Atomic Symbol: NaUses: Salt, medicine, agriculture, photography and also to cool nuclear

Food Source: Salt

Function: One of the principal ions in the fluid outside of cells which play critical roles in a number of life-sustaining processes.

Deficiency: Hypernatremia symptoms: headache, nausea, muscle cramps, fatigue, disorientation, & fainting.

If severe, swelling of the brain, seizures, coma, and brain damage

Toxicity: An increase in extra-cellular fluid volume.

11

Na

Chloride (Cl) Atomic Number: 17

Atomic Symbol: Cl

Uses: salt, water purification, bleaches, CFCs etc.

Food Source: Chloride is can be found in table salt or sea salt as sodium chloride. It is also found in many vegetables. Foods with higher amounts of chloride include seaweed, rye, tomatoes, lettuce, celery, and olives.

Function:  Chloride is needed to keep the proper balance of body fluids. It is an essential part of digestive (stomach) juices.

Deficiency: Too little chloride in the body can occur with fluid loss. This may be due to excessive sweating, vomiting, or diarrhea. Medicines such as diuretics can also cause a chloride deficiency. Such loss can lead to dehydration, loss of potassium in the urine, and a condition called alkalosis.

Toxicity: Can act as a laxative.

17

Cl

Potassium

                                

Potassium Atomic Number: 19Atomic Symbol: KUses: Fertilizers, glass, soap and explosives

Food Source: Potatoes, green leafy vegetables, dried fruits., whole grain & legumes.

Functions: Essential for the body's growth & maintenance & to keep a normal water balance between the cells & body fluids.

Deficiency: Hypokalemia. Severely disrupts thyroid functions, decreased heart rate, extreme muscle weakness, physiological effect, AND

If left untreated… DEATH..........

Toxicity: Hyperkalemia often has no symptoms, except rarely, nausea.

19

K

Calcium Atomic Number: 20 Atomic Symbol: Ca

Uses: Bones & shells in life forms, cement and Plaster of Paris

Food Source: Dairy products, orange juice & dk, green leafy vegetables.

Functions: Important during teenage years to build strong bones & teeth & prevent osteoporosis later in life.

Deficiency: Bones become brittle, weak and break easily. Teeth develop cavities and Osteoporosis can develop.

Toxicity: Can cause kidney problems. Numbness & muscle aches.

20

Ca

Magnesium Atomic Number: 12

Atomic Symbol: Mg

Uses: Racing bikes, in alloys to make airplanes, missiles etc.

Food Source: Healthy diet. whole grains and whole-grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, kiwi, broccoli, shrimp, and chocolate

Functions: Helps muscles and nerves function, steadies heart rhythm, keeps bones strong, helps the body create energy and make proteins.

Deficiency: Twitches, cramps, muscle tension & soreness, back & neck pain, tension headaches, & chest tightness.

Toxicity: Can lead to coma and DEATH.

12

Mg

Phosphorus Atomic Number: 15

Atomic Symbol: PBoiling Point: 280.0 °C (553.15 K, 536.0 °F) Uses:

Food Source: Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish.

Daily Requirement: Teen girls and guys should aim for 1,250 mg of phosphorus each day.

Function: Needed for strong bones: helps your body produce energy, peas, meat, fish, eggs some cereals and breads.

Deficiency: Decreased absorption of calcium

Toxicity: High levels can join with calcium in the blood and form calcium deposits and can lead to porous bones, kidney damage and osteoporosis.

15

P

Iron Atomic Number: 26

Atomic Symbol: FeUses: steel and other alloys, tools, essential to human life

Food Source: Animal products, green leafy vegetables, & fortified grains.

Functions: Formation of hemoglobin, the red pigment in blood. Helps red blood cells carry oxygen to all parts of the body.

Deficiency: Anemia, weakness, fatigue, lightheadedness, shortness of breath, hard to maintain body temp.

Toxicity: Toxic, causing vomiting, diarrhea, & intestine damage.

26

Fe

Iodine (I) Atomic Number: 53

Atomic Symbol: IDescription: Shiny grayish-black flakes. It is a halogen.

Uses: Required in small amounts by humans. Once used as an antiseptic, no longer due to its poisonous nature. For disinfectant.

Food Source: Seafood & Iodinize salt.

Functions: Provides the thyroxin to help normal growth & development of the thyroid.

Deficiency: Causes a goiter & hypothyroidism.

Toxicity: Can cause a brassy taste & hyperthyroidism.

53

I

Iodine (I)

Food Source: Seafood & Iodinize salt.

Functions: Provides the thyroxin to help normal growth & development of the thyroid.

Deficiency: Causes a goiter & hypothyroidism.

Toxicity: Can cause a brassy taste & hyperthyroidism.

Fluorine Atomic Number: 9

Atomic Symbol: FUses: Toothpaste, refrigerant and other chloroflurocarbons (CFC)

Food Source: Occurs naturally in the Earth. Toothpaste

Functions: The prevention of tooth decay

Deficiency: An increased risk of tooth decay

Toxicity: Rare

9

F

Zinc Atomic Number: 30

Atomic Symbol: ZnUses: galvanizing other metals, in alloys, solder, cosmetics & pigments

Food Source: Dairy products, beans & lentils, yeast, nuts, pumpkin seeds & wholegrain cereals.

Functions: The growth & cell division required for protein & DNA synthesis, in insulin activity, in the metabolism of the ovaries & testes, & in liver function.

Deficiency: Anorexia, growth retardation, delayed sexual maturation, hypogonadism and hypospermia, immune disorders, dermatitis, night blindness, impaired taste & impaired wound healing.

Toxicity: Vomiting & diarrhea. Metal fume fever caused by inhaling zinc oxide fumes & results in neurologic damage.

30

Zn

Chromium Atomic Number: 24

Atomic Symbol: CrUses: make stainless steels, plating metal sheets (cars) gives color to ruby's

and emeralds.

Food Source: Meat, whole-grain products, some fruits, vegetables, and spices.

Function: Chromium is a mineral that humans require in trace amounts, although its mechanisms of action in the body and the amounts needed for optimal health are not well defined.

Deficiency: Impairs the body's ability to use glucose to meet its energy needs and raises insulin requirements.

Toxicity: Rare

24

Cr

Selenium (Se) Atomic Number: 34

Atomic Symbol: Se

Uses: copy machines, photoelectric cells, TV cameras, semiconductor in solar batteries and rectifiers, colors glass red.

Food Source: Plant foods, and some meats and seafood

Functions:

Deficiency: Rare in the U.S, seen in China may contribute to development of a form of heart disease, hypothyroidism, and a weakened immune system. Kashan Disease, Kashan-Beck Disease Myedematous Endemic Cretinism.

Toxicity: Rare

34

Se

Manganese (Mn) Atomic Number: 25

Atomic Symbol: Mn

Uses: steel, batteries, ceramics, making plows

Food Source: Whole grains, nuts, leafy vegetables, and teas.

Functions: The principal antioxidant enzyme of mitochondria.

Deficiency: Impaired growth, impaired reproductive function, skeletal abnormalities, impaired glucose intolerance.

Toxicity: Very unlikely to arise from food, but may arise from inhalation, and ingestion.

25

Mn

Molybdenum (Mo) Atomic Number: 42

Atomic Symbol: MoUses: Used in aircrafts, missiles, protective coatings and also for

filaments in electric heaters.

Food Source: Legumes such as beans, lentils, and peas.

Functions: A cofactor for three enzymes.

Deficiency: Rare.

Toxicity: Diarrhea, depressed growth rate, and anemia.

Gout-like symptoms may result from excessive intake.

42

Mo

Copper (Cu) Atomic Number: 29

Atomic Symbol: CuUses: electrical conductor, pennies.

Food Source: Organ meats, shellfish, nuts, seeds, wheat bran cereals and whole grain products

Functions: Scientists are still uncovering new information regarding the functions of copper in the human body.

Deficiency: Rare

Toxicity: Rare

29

Cu

VITAMIN A: (Fat Soluble)

Betacarotene

Food Source: Fish, liver, leafy, green, yellow & orange vegetables.

Function: Vision in dim light, healthy skin, hair & tissue.

Deficiency: Night blindness, & dry skin.

Toxicity: Too much build up in the body, causes headaches, skin changes, or even liver damage.

VITAMIN D (Fat Soluble)

Food Source: Formed in human skin by sunlight, fortified milk. egg yolks, fish oils, and fortified foods like milk.

Function: Promotes absorption & use of calcium & phosphate for healthy bones & teeth.

Deficiency: Rickets in children & in adults osteomalacia.

Toxicity: Symptoms: nausea, nervousness, & weakness.

VITAMIN E: (Fat Soluble)

Food Source: Veg. oils, nuts, leafy vegetables, whole grains.

Function: An anti oxidant. Protects cells from cancer & heart problems.

Deficiency: Disorders of reproduction & tingling in hands & feet.

Toxicity: No toxic effects reported

VITAMIN K

(Fat Soluble)

Food Source: Cabbage, & cauliflower.

Function: Helps the blood to clot.

Deficiency: Bleeding, bruising, & hematomas,

Toxicity: Rare

VITAMIN C-Ascorbic Acid(Water - Soluble)

Food Source: Citrus fruits, tomatoes, & green, leafy vegetables.

Function: Essential wound healing, healthy bones, teeth, gums, and blood vessels. Prevents Scurvy.

Deficiency: Bleeding, swollen gums, the disease Scurvy.

Toxicity: Excessive doses can cause diarrhea.

THE B VITAMINS: (Water - Soluble)

Vitamin B1 Thiamin Vitamin B2 Riboflavin Vitamin B3 Niacin

Vitamin B5 Pantothenic acid

Vitamin B6 PyridoxineVitamin B7 Biotin Vitamin B9 Folic AcidVitamin B12 Cobalamin

Vitamin B1 - Thiamin

Food Source: Fortified breads & whole grains, meat, dried beans.

Function: Keeps nervous system, muscles, & heart, & brain functioning.

Deficiency: Causes the disease, beriberi.

Toxicity: Thiamin toxicity is uncommon.

Vitamin B2 - Riboflavin

Food Source: Milk, dairy products, eggs, enriched cereals/grains, meats, liver, and green vegetables like asparagus or broccoli.

Function: Changes carbohydrates into energy & produces red blood cells. It is also essential for vision and eye’s functioning

Deficiency: Fatigue, cracks & sores at the corners of the mouth; swollen, red tongue, sensitivity to light.

Toxicity: Itching, numbness, burning or prickling sensations, & sensitivity to light.

Vitamin B3 - Niacin

Food Source: Red meat, poultry, cereals & nuts.

Function: Nerve function & prevents Pellegra.

Deficiency: Causes the disease Pellegra

Toxicity: No toxic effects reported

Vitamin B5 - Pantothenic acid

Food Source:

Function:iInvolved in the oxidation of fatty acids and carbohydrates.

Deficiency: Can result in acne and paresthesia, although it is uncommon.. Toxicity:

Vitamin B6 - Pyridoxine

Food Source: Potatoes, bananas, seeds, nuts, red meat, fish, poultry, spinach & fortified cereals.

Function: Maintaining healthy nerves & muscle cells & aids in the production of DNA & RNA.

Deficiency: Muscle weakness, irritability, depression, forgetfulness, & short-term memory loss.

Toxicity: Loss of sensation in legs.

Vitamin B7 - Biotin Food Source: Whole unprocessed foods.

Function: Plays a key role in the metabolism of lipids, proteins and carbohydrates. It is a critical co-enzyme of four carboxylases.

Deficiency: Does not typically cause symptoms in adults but may lead to impaired growth and neurological disorders in infants.

Toxicity: No known toxicity

Vitamin B9 - Folic Acid

Food Source: Breakfast cereal folic acid & fresh fruits & vegetables.

Function: Make new cells & prevents birth defects, such as cleft lip & palate & heart defects.

Deficiency: Can cause major birth defects of the baby’s brain and spine.

Toxicity: No toxic effects reported

Vitamin B12-Cobalamin

Food Source: Unfortified sources of vitamin B12 are meat, dairy and eggs.

Function: The formation of red blood cells & in maintenance of the nervous system.

Deficiency: Pernicious anemia, muscle weakness, confusion & tingling in the hands/feet.

Can also cause symptoms of mania and psychosis.

In rare extreme cases, paralysis can result.

Toxicity: No toxic effects reported

How well we take care of our body and our car, determines the quality of health, the performance, success,

and longevity of both.

The one thing we can control is

The Fuel We Use!

Gas is Fuel for our Car.

Take care of your car…..BUT

Most people, in life, own several cars..... BUT

Only ONE BODY!

Food is Fuel for our Body

Make it last a Lifetime….

Take Better care of your BODY.

THE END

You Are What You Eat……

DON’T EAT JUNK!