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Essential Nutrients for a Healthy Diet

Learn about the importance of carbohydrates, fats, proteins, fiber, vitamins, minerals, and water in your diet. Discover recommended daily amounts, food sources, benefits, and risks associated with each nutrient category.

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Essential Nutrients for a Healthy Diet

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  1. nUTrition By: rob Joyce

  2. Carbohydrates • 2 types: • Complex, starches • Simple, sugars • Main energy source • Found in bread, pasta, veggies, fruits etc.… • 250 grams per day • Found more in whole grains

  3. Fats • 30% of daily calories • can be either solid or liquid • Ex. lard, fish oil, and butter or ghee • Ex. peanut, soybean, sunflower, sesame, coconut etc. • saturated and trans=bad • monounsaturated and polyunsaturated= good • 30-35 grams is the daily amount

  4. Protein • Animal protein and vegetable protein have the same • 64 grams a day • 25 percent of calories from protein • lentils, 18g protein, 1g of fat • Salmon, 34g protein, 18g fat • Steak, 38g protein, 44g fat • Repairs muscles and bones

  5. Fiber • Lowers blood cholesterol • Important for a health balanced diet • Helps process foods and absob nutrients • Helps control blood sugar levels • Only found in plants • 18 grams per day • Reduces the risks of some cancers

  6. Vitamins • In liver, whole milk, and fortified foods • Important role in keeping healthy • Vitamins come from plants and animals • Maintains healthy teeth, skeletal and soft tissue • Contributes to the growth of your body • two types: fat soluble and water soluble • There are 13 types

  7. Minerals • Types Calcium Iron Potassium Sodium etc… • Helps build bones, teeth and bodily fluids • Found in dairy, meat, fruits, and veggies • 1,000mg, calcium, 10/15mg, iron/zinc per day • can be toxic in large doses • Important to stay healthy • Used to make hormones or maintain heart beat

  8. Water • 60 to 65%of your body for men • 50 to 60%of your body for women • human brain is about 85%water • chemical structure of water H,2,O • You should have 8 glasses per day • helps remove the dangerous toxins • helps regulate body temp

  9. Bibliography • http://kidshealth.org/kid/stay_healthy/food/fat.html • http://en.wikipedia.org/wiki/Carbohydrate • http://www.answers.com/topic/carbohydrate • http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/

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