Six Essential NutrientsSix Essential Nutrients

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Nutrients in Each Food GroupNutrients in Each Food Group Grains: Fiber, B Vitamins, Grains: Fiber, B Vitamins,

Minerals (Iron and Minerals (Iron and Magnesium)Magnesium)

Vegetables: Vitamins A,C, and Vegetables: Vitamins A,C, and E, and FiberE, and Fiber

Fruits: Fiber, Vitamin C, FolateFruits: Fiber, Vitamin C, Folate Milk: Calcium, Potassium, Milk: Calcium, Potassium,

Vitamin DVitamin D Meat and Beans: Vitamin E, Meat and Beans: Vitamin E,

Iron, Magnesium, Vitamin BIron, Magnesium, Vitamin B Fats, Oils, and Sugars: Fats, Oils, and Sugars:

Polyunsaturated and Polyunsaturated and Monounsaturated fats, Vitamin Monounsaturated fats, Vitamin EE

CarbohydratesCarbohydrates Types: Types:

Simple Sugars: Found in Simple Sugars: Found in processed sugar or sugar in processed sugar or sugar in fruitsfruits

Complex Sugars: Released at Complex Sugars: Released at a slower level. (They are a slower level. (They are better for you!)better for you!)

Function: To provide your body Function: To provide your body with energy!with energy!

Food Sources: potatoes, Food Sources: potatoes, pasta, breads, cerealspasta, breads, cereals

Vitamins Vitamins

Fat Soluble:Fat Soluble: A : egg yolks, milk and A : egg yolks, milk and

cheesecheese D : fish, milk, yogurtD : fish, milk, yogurt E : Sunflower Seeds, E : Sunflower Seeds,

nuts, green leafy nuts, green leafy vegetablesvegetables

K : SoyK : Soy

Water Soluble:Water Soluble: B : Fish, EggsB : Fish, Eggs C : Citrus FruitsC : Citrus Fruits

Fat Soluble: stored in fat Fat Soluble: stored in fat tissuestissues

Water Soluble: excreted Water Soluble: excreted by body if daily intake is by body if daily intake is too greattoo great

MineralsMinerals

Macro: needed in Macro: needed in large amountslarge amounts CalciumCalcium PhosphorusPhosphorus MagnesiumMagnesium PotassiumPotassium

Function: to help your Function: to help your body grow, develop, body grow, develop, and stay healthy!and stay healthy!

Trace: Needed in Trace: Needed in small amountssmall amounts IronIron CopperCopper ZincZinc FlourideFlouride CobaltCobalt ManganeseManganese

ProteinsProteins

Incomplete: Incomplete: Lacks one or more Lacks one or more

essential amino acidsessential amino acids

Complete:Complete: Contains one or more Contains one or more

essential amino acidsessential amino acids

Food Sources: Chicken, Food Sources: Chicken, Egg whites, BeansEgg whites, Beans

FatsFats

Unsaturated fats: Unsaturated fats: from plant sourcesfrom plant sources MonounsaturatedMonounsaturated PolyunsaturatedPolyunsaturated Trans-Fat: Bad for Trans-Fat: Bad for

you!you!

Saturated Fat: from Saturated Fat: from animal sourcesanimal sources

Food Sources: Food Sources: cheese, nuts, and cheese, nuts, and cooking oilscooking oils

WaterWater

The most essential nutrient the body needs.The most essential nutrient the body needs. 40-60% of your body weight is water.40-60% of your body weight is water. Fruits are a great source because they contain Fruits are a great source because they contain

75-90% of water.75-90% of water.

FiberFiber

Insoluble: does not dissolve in waterInsoluble: does not dissolve in water Soluble: dissolves in water to form gel-like Soluble: dissolves in water to form gel-like

materialmaterial Helps control blood sugar and lowers Helps control blood sugar and lowers

blood cholesterol levelsblood cholesterol levels Sources: whole wheat, grains, vegetablesSources: whole wheat, grains, vegetables