Nutrients for Nutrients for WellnessWellness

By: Randee ThurgoodBy: Randee Thurgood

Do you know what nutrients Do you know what nutrients is?......is?......

• Nutrients: a substance that provides Nutrients: a substance that provides nourishment for growth or nourishment for growth or metabolism.metabolism.

• So that means nutrients is all the So that means nutrients is all the good things in your body that help good things in your body that help you grow.you grow.

6 essential Nutrients that 6 essential Nutrients that people need….people need….

• 1. Water:1. Water: everyone knows that clean everyone knows that clean water is important to health on all water is important to health on all levels. Our bodies weight is composed levels. Our bodies weight is composed of about 2/3 of water and the average of about 2/3 of water and the average person in an ideal environment needs a person in an ideal environment needs a minimum of 2 quarts of water per day. minimum of 2 quarts of water per day. Dehydration is a common cause of Dehydration is a common cause of many chronic ailments.many chronic ailments.

6 essential Nutrients that 6 essential Nutrients that people need….people need….• 2. Protein:2. Protein: Protein is made up of amino acids Protein is made up of amino acids

and 22 of these acids are crucial to health. The and 22 of these acids are crucial to health. The body can make up 13 of these acids by itself but body can make up 13 of these acids by itself but the other 9 need to supplemented through protein the other 9 need to supplemented through protein rich foods. The body uses protein to maintain, build rich foods. The body uses protein to maintain, build and replace tissue in the mussels, bones, blood and and replace tissue in the mussels, bones, blood and organs. In fact our immune system is made up of organs. In fact our immune system is made up of proteins. Without protein, cuts and abrasions will proteins. Without protein, cuts and abrasions will not heal quickly, muscles will not grow and the not heal quickly, muscles will not grow and the blood will not clot correctly. blood will not clot correctly.

6 essential Nutrients that 6 essential Nutrients that people need….people need….• 3. Fats: fats are essential for 3. Fats: fats are essential for

fuel and storing energy so fuel and storing energy so they are an important part of they are an important part of the definition of nutrients. Yet the definition of nutrients. Yet be aware that there are good be aware that there are good fats and bad fats.fats and bad fats.

• Healthy Fats:Healthy Fats:• Avocados, peanut oil, canola oil, Avocados, peanut oil, canola oil,

olive oil, nuts and seeds. Veggie olive oil, nuts and seeds. Veggie oils such as, safflower, corn, oils such as, safflower, corn, sunflower, soy and cotton seed sunflower, soy and cotton seed oil. Fish such as salmon, oil. Fish such as salmon, mackerel, herring flaxseed, flax mackerel, herring flaxseed, flax oil, and walnuts.oil, and walnuts.

•Unhealthy Fats:Unhealthy Fats:• Animal products such as meat, Animal products such as meat,

poultry, sea food, eggs, and dairy poultry, sea food, eggs, and dairy products. Crackers, cookies, and products. Crackers, cookies, and cakes, fried food such as cakes, fried food such as doughnuts and French fries, doughnuts and French fries, shortening and margin.shortening and margin.

6 essential Nutrients that 6 essential Nutrients that people need….people need….• 4. CARBOHYDRATES4. CARBOHYDRATES - - There is a lot of talk about There is a lot of talk about

carbohydrates but they too are important in the carbohydrates but they too are important in the definition of nutrients! Carbohydrates include definition of nutrients! Carbohydrates include sugars, starches, celluloses and gums. They serve sugars, starches, celluloses and gums. They serve as a major energy source in the diet and are as a major energy source in the diet and are needed to produce a hormone called insulin. Insulin needed to produce a hormone called insulin. Insulin is needed to move sugar from the blood to the cells is needed to move sugar from the blood to the cells where it produces energy. where it produces energy.

•SIMPLE CARBOHYDRATESSIMPLE CARBOHYDRATES - Simple carbohydrates are - Simple carbohydrates are simply sugars. Refined sugar in your sugar bowl is a simply sugars. Refined sugar in your sugar bowl is a simple carbohydrate though much healthier sources are simple carbohydrate though much healthier sources are found in fruits and milk. Refined foods lack the other found in fruits and milk. Refined foods lack the other nutrients your body needs such as vitamins and minerals. nutrients your body needs such as vitamins and minerals.

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COMPLEX CARBOHYDRATESCOMPLEX CARBOHYDRATES - Complex carbohydrates are - Complex carbohydrates are starches. They are found in grain products, rice, crackers, starches. They are found in grain products, rice, crackers, pasta, vegetables and bread. Remember that a lot of pasta, vegetables and bread. Remember that a lot of these foods are refined and lack any other nutritional these foods are refined and lack any other nutritional value so chose healthier carbohydrates such as oatmeal, value so chose healthier carbohydrates such as oatmeal, vegetables and whole grain bread or crackers. vegetables and whole grain bread or crackers.

6 essential Nutrients that 6 essential Nutrients that people need….people need….

• 5. VITAMINS5. VITAMINS - Vitamins are important - Vitamins are important when trying to understand the when trying to understand the definition of nutrients. They help definition of nutrients. They help regulate body functions and also help regulate body functions and also help break down your food. Many vitamins break down your food. Many vitamins contain antioxidants which are contain antioxidants which are substances that protect cells from substances that protect cells from damage and also prevent many damage and also prevent many degenerative diseases. degenerative diseases.

6 essential Nutrients that 6 essential Nutrients that people need….people need….• 6. MINERALS6. MINERALS - Last but not least in the definition of nutrients - Last but not least in the definition of nutrients

is minerals. There are at least 60 minerals in the body and it is is minerals. There are at least 60 minerals in the body and it is said that at least 22 are essential to good health. Minerals said that at least 22 are essential to good health. Minerals make up 4% of our body weight and are crucial to many body make up 4% of our body weight and are crucial to many body processes such as digestion, heart function and bone processes such as digestion, heart function and bone formation. Minerals are broken down into two categories as formation. Minerals are broken down into two categories as follows: follows:

• MACROMINERALS or MAJOR MINERALSMACROMINERALS or MAJOR MINERALS - There are seven - There are seven major minerals that include major minerals that include calciumcalcium, , chloridechloride, , magnesiummagnesium, , phosphorusphosphorus, , potassiumpotassium, , sodiumsodium and and sulfursulfur. .

• TRACE MINERALSTRACE MINERALS - Trace minerals are found throughout the - Trace minerals are found throughout the body in much smaller amounts than macro minerals but are body in much smaller amounts than macro minerals but are still extremely important to optimum health. As an example, still extremely important to optimum health. As an example, deficiencies of certain trace minerals such as copper and deficiencies of certain trace minerals such as copper and manganese have been connected to lower bone density and manganese have been connected to lower bone density and weaker bones. weaker bones.

Personal NotePersonal Note

•The reason I choose this topic is The reason I choose this topic is my dad was diagnosed with my dad was diagnosed with cancer 9 years ago, and after he cancer 9 years ago, and after he was treated he new that he was treated he new that he needed to change his lifestyle so needed to change his lifestyle so he started eating right and he started eating right and exercising. And now he is 100 exercising. And now he is 100 pounds lighter and is cancer free.pounds lighter and is cancer free.

Before Before After After

Health TriangleHealth Triangle

• MentallyMentally: you can always feel good about : you can always feel good about yourself and your weight.yourself and your weight.

• SociallySocially: you can be around friends and not : you can be around friends and not have to worry about you weight or your diet.have to worry about you weight or your diet.

• PhysicallyPhysically: it will help you do better in : it will help you do better in sports and other physical activities. sports and other physical activities.

Activity!!!!!Activity!!!!!

Fruit smoothies!!!Fruit smoothies!!!

There are ways to eat right but still eat There are ways to eat right but still eat food you enjoy! food you enjoy!