The Six Essential Nutrient Groups:

<1> Water:
Water transports other nutrients to cells, carries wastes away, aids digestion and
more. It makes up more than half your weight.
SOURCES: water; juices and other beverages; soups and many "solid" foods
(fruits, vegetables, breads, etc.).
The human body is made up of over 70% water. Our blood is more than 80% our brain
... over 75% and the human liver is an amazing 96% water!
Works to keep muscles and skin toned
Aids in weight loss
Transports oxygen & nutrients to cells
Eliminates toxins & waste from the body
Regulates body temperature


<2> Minerals:
Build bones, teeth, blood, and helps the body use energy.
Minerals combine in important ways in the body, like Calcium in our bones.
Each mineral has a specific role in our body. They also regulate body
processes. For example, the Iron in red blood cells transports oxygen. We can
obtain all the minerals we need through a healthy diet.
The following table contains two of the main minerals that are especially important for all
individuals: Iron and Calcium.
MINERAL WHAT IS IT NEEDED FOR? WHERE IS IT FOUND?
IRON
Involved in transporting oxygen
around the body in the red blood
cells. With folate and B12, it
prevents anemia.
The best source is red meat e.g. beef and lamb.
Green leafy vegetables, whole meal breads and
fortified breakfast cereals contain iron but it is
not absorbed as well from these foods. Having a
vitamin C source at the same meal will increase
the amount of iron the body absorbs from these
foods, e.g. having a fresh orange or orange juice
with your breakfast cereal.
CALCIUM
Bones are composed of several
minerals, the most important being
calcium. Vitamin D works with
calcium. Calcium requirements are
higher during teenage years,
pregnancy, in breastfeeding women
and post-menopausal women.
In milk, cheese and yogurt, (low fat varieties
have the same amount). Smaller amounts are
found in white bread, nuts, green leafy
vegetables and tinned fish.
NOTE: Watch out in your supermarket for
orange juices which have been fortified with
calcium.


<3> Proteins:
Build and repair cells, fight infection, and make blood strong. These body builders are
made up of amino acids. ("Complete" proteins have all 8 amino acids that the human
body needs.)
SOURCES OF COMPLETE PROTEINS: fish, meat, chicken, eggs, milk,
and soy beans.
SOURCES OF INCOMPLETE PROTEINS: dried beans, lentils and peas,
nuts, breads, noodles, grains and cereals. Foods missing different amino acids
can sometimes be combined to provide the amino acids for a complete
protein.

Example of Good Sources and amounts of Protein:
Protein is made up of amino acids that are
considered to be the building blocks of our
body tissue. They are responsible for the
repair and maintenance of the bodies living
cells; therefore it is important to get enough
protein- especially for people who are very
physically active. Animal protein (meat, eggs
and dairy) is a good source of amino acids, but
it's also more likely to contain saturated fat
and cholesterol, so try to choose lean sources
of protein.
Protein foods are classified in two ways:
complete and incomplete. Complete proteins,
which come from animal sources such as
chicken, fish, dairy and soybeans, contain all
the essential amino acids that help build your
muscle and body tissue. Incomplete proteins,
found in plant foods, such as grains, seeds,
nuts, beans and vegetables, provide a varying
but limited array of amino acids. A greater
variety and amount of incomplete proteins
must be consumed to cover all the amino acids
needed for protein building.




Food Grams of Protein
6 oz. canned tuna 40
4 oz. chicken breast 35
3 oz. beef* 26
3 oz. turkey 25
3 oz. salmon 23
8 oz. (1 cup) garbanzo
beans
15
8 oz. (1 cup) milk 8
8 oz. (1 cup) yogurt 10
4 oz. (1/2 cup) tofu 10
4 oz. (1/2 cup) cottage
cheese
14
1 egg 6
1 oz. cheddar cheese 87
8 oz.(1 cup) pasta 5

<4> Vitamins:
Vitamins are essential for growth and health. Their main function is to facilitate and
regulate body processes. Vitamins are divided into two main groups, fat soluble and
water soluble.
1. Fat soluble vitamins are absorbed along with fats and can be stored in the
body. They include Vitamins A, D, E, and K.
2. Water soluble vitamins include the B-complex vitamins and Vitamin C.
Your body cannot manufacture vitamins; you must obtain them through foods.
Vitamins help the body use food and work properly. They're found in all foods
from the 4 food groups, which include:
Milk
2 to 3 Cups for children under 9 years
3 or more cups for children 9 - 12 years
4 or more cups for teenagers
2 or more cups for adults
Meats
2 or more servings every day

Vegetables and Fruits
4 or more servings every day
One citrus fruit daily and one dark green
or yellow vegetable every other day

Breads and Cereals
(Whole grain, enriched or restored)
4 or more servings every day


<5> Carbohydrates:
Carbohydrates provide energy (calories) for muscles, nerves, and the brain.
"Complex" carbohydrate foods provide calories and other nutrients. They're also
good sources of fiber, essential for digestion and the prevention of some diseases.
"Simple" carbohydrate foods provide calories, but not much else. (That's why they're
often called "empty calories.") It protects your muscles.
It regulates the amount of sugar circulating in your body.
It provides nutrients for friendly bacteria in intestinal tract that helps in digestion.
It assists in body's absorption of calcium.
It helps in lowering cholesterol level and regulates blood pressure.
SOURCES OF COMPLEX CARBOHYDRATE: ("starches"): breads,
noodles, grains, cereals, potatoes, nuts, seeds, dried beans, lentils and peas,
vegetables, and some fruits.
SOURCES OF SIMPLE CARBOHYDRATES: table sugar, powdered
sugar, brown sugar and "natural" sugars in honey, corn, and some fruits.
Carbohydrates are aptly described as "brain food". They not only supply nearly all of the energy that your
brain uses everyday, but they also provide about half of all the energy human nerves, muscles and other
body tissues use.

Not all carbohydrates are made equal. Simple carbohydrates take the form of sugar- from the natural sugar
in fruit to the refined sugar in candy and soda. Complex carbohydrates are found in rice, pasta, vegetables
and breads. Our bodies need some of both, but it's best to get most of your "carbs" from the complex
carbohydrate list.

SImple Carbohydrates:

8anana, 1 whole 27g
Apple, 1 whole 21J2g
Drange juIce, 1 cup 26g

Complex Carbohydrates:

SlIce whole wheat bread 1Jg
SpaghettI, 1 cup 40g
8rown rIce, 1 cup 45g
Navy beans, 1 cup 48g
Datmeal, 1 cup 25g



<6> Fats:
Provides energy and "fatty acids," and helps digestion. Too much fat can be harmful.
Fat has gotten a pretty bad reputation in recent years, but fatty acids serve several
important functions in our body. Fats, like carbohydrates, provide us with energy, and
they are essential for absorption of vitamins A, D, E, and K. Fatty acids help our body
regulate inflammation, blood pressure, and blood clotting, and they're also used as
insulation and cushioning for our organs.

Of the different kinds of fat, saturated fats raise cholesterol levels, causing heart
disease. Alternatively, monounsaturated and polyunsaturated fats help to lower bad
cholesterol, decreasing the risk of heart disease. All fats are very high in calories, so
use them sparingly!
The basic units of fats are fatty acids and glycerol. There are over forty different types of fatty
acids. Fatty acids can be divided into three groups:
1. Saturated fatty acids
2. Monounsaturated fatty acids
3. Polyunsaturated fatty acids

Common
Fats/Oils
Saturated Fatty Acids (%) Monounsaturated
Fatty Acids (%)
Polyunsaturated Fatty
Acids (%)

Corn 13 25 55
Olive 17 71 10
Palm 52 38 10
Rapeseed
(Canola oil)
7 53 22
Soybean 15 23 51
Butter 65 26 1-3
Lard 42 46 6-8
Tallow 53 42 2