My Plate

Including a closer look at the essential nutrients

Nutrients

Everything you eat contains nutrients Nutrients perform specific roles in

maintaining your body functions Your body uses nutrients in many ways

– As an energy source– To heal, build, and repair tissue– To sustain growth– To help transport oxygen to cells– To regulate body functions

Essential Nutrients

There are six essential nutrients– Carbohydrates– Proteins– Fats– Vitamins– Minerals– Water

Getting a proper balance of nutrients during the teen

years can improve your health through adulthood

Carbohydrates

Body’s main source of energy

Starches and sugars found in foods

Experts recommend 45 to 65 percent of daily calories should come from carbohydrates

There are 3 types of carbohydrates

Types of Carbohydrates

Simple – sugars

fructose in fruits lactose in milk

Complex– Starches (long chains of sugars linked together)

grains in bread and pasta Beans root vegetables like potatoes

Fiber (26 grams for teen girls;38 grams for teen boys)– a complex carbohydrate the body cannot digest– it moves waste through your digestive system– Sources include

fruits and vegetables whole grains Nuts, seeds, and legumes

Proteins

Nutrients the body uses to build and maintain its cells and tissues

10-15% of daily calories should be from proteins

Made of chemicals called amino acids The body uses 20 amino acids 9 are essential amino acids, and must be

found in food, as the body does not produce or synthesize these

Foods rich in proteins

Meat Eggs Dairy products Grains Nuts Seeds Legumes

Fats

Less than 25-35% of daily calories should be from fats

Your body needs a certain amount of fat to function properly

Fats are classified as saturated or unsaturated

Essential fatty acids are needed but not produced by the body

Types of Fat

Unsaturated fats– Vegetable oils– Nuts and seeds

Moderate amounts may lower risk of heart disease Saturated fats

– Meat– Dairy products– A few plant oils; palm coconut, and palm kernel

Too many saturated fats may increase your risk of heart disease Trans fats

– Stick margarine– Snack foods– Packaged baked goods

Trans fat can raise your total blood cholesterol, increasing the risk of heart disease

Vitamins

Compounds found in food that help regulate many body processes

Fat-soluble– Vitamin A– Vitamin D– Vitamin E– Vitamin K

If consumed in large amounts these vitamins can build up in the body and become harmful

Water soluble– B Vitamins– Vitamin C– Folic acid

Minerals

Elements found in food that are used by the body

The body cannot produce minerals, it must get them from food

Calcium Phosphorus Magnesium Iron

Water

Water is essential for most body functions– Moving food through the digestive system– Digesting carbohydrates and proteins, and aiding

other chemical reactions in the body– Transporting nutrients and removing wastes– Storing and releasing heat– Cooling the body through perspiration– Cushioning the eyes, brain, and spinal cord– Lubricating the joints

How much water should you consume?

Teen girls need about 9 cups of fluids per day Teen boys 13 cups About 20% of your total water intake comes from the

foods you eat Drinking fluids with your meals and when you feel

thirsty will supply the body with the water it needs If you are very active you need to drink even more

water to replace what your body loses when you sweat– If you feel thirsty you waited too long to take in extra

fluid!