WHAT’S FOR DINNER?

Nutrition Basics

What are the Essential Nutrients?

In What Foods Will I Find Them?

What’s In A Food Label?

WHAT ARE THE ESSENTIAL NUTRIENTS? Water Protein Carbohydrates Fats Minerals Vitamins

WATER A clear, colorless, odorless, and

tasteless liquid which is essential for almost every function that keeps you alive.

PROTEIN A nutrient that builds and repairs body

cells. Some food sources include: meat, fish and dairy.

CARBOHYDRATESComplex: Including both starch and fiber, requires

digestion before being used as an energy source by the body, and are found in plant foods, such as whole grains, pasta, potatoes, and beans

Simple: can be absorbed by the body without further digestion, and are found in foods such as honey and fruit.

MORE ON CARBS! Fiber: Generally refers to parts of fruits,

vegetables, grains, nuts and legumes that can't be digested by humans. Helps maintain digestive and heart health.

FATS Saturated Fat: Is most often of animal origin and

solid at room temperature. Excess of these fats in the diet is thought to raise the cholesterol level in the bloodstream

Cholesterol: a fat like substance manufactured by the body andfound in animal tissue and fat, high levels believed to lead to collection of plaque in the arteries, possibly leading to serious health risks. (LDLs)

FATS (CONTINUED) Trans fats are edible fats that are

chemically altered to remain solid at room temperature. They do not exist in nature and are also known as partially hydrogenated fats. This manufacturing process makes them more stable than natural fats, better for higher frying temperatures and longer shelf lives. They're found in many processed and commercially baked foods, such as doughnuts, cakes, crackers, cookies, and other baked goods.

EVEN MORE ON FATS!!! Unsaturated: A fat derived from plant

and some animal sources, especially fish, that is liquid at room temperature. Intake of foods containing more unsaturated fats than saturated fats may contribute to reduced blood cholesterol levels.

MINERALS Some Examples: Potassium, Calcium,

and Iron

Potassium Rich Foods

Calcium Rich Foods

Iron Rich Foods

VITAMINS Some Examples: Vitamin C, Vitamin D,

Vitamin A

Foods Rich In Vitamin C

ENOUGH IS ENOUGH!!! How much is too much of an essential

nutrient?

Too much sodium = High Blood PressureToo much LDL Cholesterol = Clogged

ArteriesToo much Saturated Fat = Heart DiseaseExcess Calories = Obesity, which can lead

to Type 2 Diabetes

WHAT’S IN A LABEL?