Nutrition

Audience: Unhealthy individuals looking for changeCreated by: Dale HolzerNutrition.gov

Nutrients Include

ProteinCarbohydrates

Fats

VitaminsMinerals

Water

ProteinsMaintains bones, muscles, and skinSupplies amino acids to bodySources include:

Meats, Beans, Dairy, and NutsProtein makes

me Strong!

Carbohydrates

Most important source of energy for your body

Digestive system converts carbohydrates into glucose

Types of Carbohydrates

ComplexSimpleBoth

Important!

Simple Carbohydrates

Natural sugars found in food

Require little digestion

Include: Milk, Vegetables, and Milk Products

Complex Carbohydrates

Mostly found in grains and legumes

Require more digestion

Should comprise about 50% of total Calories

FatsMajor source of energy

Important for development of the body

Aids in absorbing vitamins

Unsaturated

Saturated

Vitamins

Vitamin AVitamin CVitamin D

Vitamin EVitamin KB Vitamins

Vitamin A

Benefits:Prevents eye problemsPromotes healthy immune systemEssential for growth

Source:MilkEggs Dark colored vegetables

Vitamin CBenefits:

Forms collagenEssential for healthy bones and teethHelps body absorb Iron and Calcium

Sources:BerriesPeppersBrocolli

Vitamin DBenefits:

Strengthens bonesBody absorbs bone-building calcium

Source:SunlightEgg YolksFish Oils

Vitamin EBenefits:

Protect cells from damageHealth of red blood cells

Source:OilsNutsGreen Leafy Vegetables

Vitamin KBenefits:

Healthy bones and tissuesBlood clotting

Sources:Green VegetablesDark Berries

B VitaminsBenefits:

Form red blood cellsHelps make energy from the food you eat

Source:FishPoultryMeat

MineralsBuilds bones

Makes hormones

Regulates your heart beat

Types of Minerals

Trace – large amountsIron, Maganese,

CopperIodine, Zinc, CoboltFluoride, Selenium

Macro – small amountsCalcium,

Phosphorous, Magnesium

Sodium, Potassium, Chloride, Sulfur

WaterFunctions include:

Essential for digesting foodCushion joints and prevent shockCarrier of oxygen and nutrientsRegulate and maintain body temperaturePrevents dehydration

In Conclusion… A healthy diet can improve your quality of

living tremendously.It allows you to receive the proper nutrients

to keep the body functioning normally.Maintaining a healthy diet can:

Give you energy for lifeIncrease immune systemImprove sports performanceDelay the effects of aging.

An apple a day keeps

the doctor away!