6 ESSENTIAL NUTRIENTS

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6 ESSENTIAL NUTRIENTS

• What are nutrients?
• What do nutrients do for our bodies?
• How can we get nutrients?
• Are all nutrients good for you?

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PROTEIN

• For Growth and REPAIR of body cells.

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PROTEIN GROUP

• Red meat (Beef)
• Poultry
• Fish
• Eggs
• Dry Beans
• Nuts
• Legumes (dried beans, dried peas, clover and
  alfalfa are all legumes) Nitrogen producing
  plants

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Dairy Group

• Milk (low fat is best)
• Cheese
• Yogurt
• Low fat or Fat free Ice Cream

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Carbohydrates- main source of energy

• STARCHES
• Bread
• Cereal
• Rice
• Pasta
• Potatoes, corn and dried beans
• Legumes

Complex
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Carbohydrates- Simple

• Sugars
• Candy
• Soft drinks
• Cookies
• Desserts
• Jams
• Jellies
• Jell-O

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Fats- provides energy

• TRANS-FAT- is the most harmful of all fats!
• SATURATED FAT
• Solid at room temp.
• Raises cholesterol
• Meat, eggs, cheese, milk and butter
• Tropical oils- coconut and palm

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FATS- make you feel full

• Liquid at room temperature
• Vegetable Oils
• Nuts

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MINERALS- Calcium and Phosphorus

• Strong bones and teeth
• Milk
• Cheese
• Yogurt
• Puddings
• Broccoli

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Minerals- Iron

• Helps red blood cells carry oxygen
• Meat (red- beef)- liver
• Eggs
• Legumes
• Dried beans
• Nuts
• Dried fruits
• Whole Grains

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Minerals- Sodium

• Table Salt
• Pretzels
• Processed foods
• Canned vegetables

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Vitamin A

• Deep yellow fruits and vegetables
• Broccoli
• Carrots
• Apricots
• Peaches
• Cantaloupe
• Pumpkins
• Sweet Potatoes
• Dairy Products

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Vitamin C

• Citrus fruits
• Oranges
• Grapefruit
• Lemons
• Limes
• Tomatoes
• Pineapples

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Vitamin D

• Milk
• Sunshine

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B-Complex Vitamins

• Thiamine
• Riboflavin
• Niacin
• B6 and B12
• Folic acid
• Legumes
• Meats
• Grain products

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WATER

• Essential for life
• Drink 6 to 8 glasses daily
• All non caffeinated beverages
• Fruit juice
• Soups
• Milk

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FIBER

• Comes from plant sources
• Healthy digestive system
• Lowers cholesterol
• Whole grains
• Fruit
• Vegetables
• Beans and Legumes

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HOMEWORKNUTRIENT WHEEL
Food Sources- need 6 Functions of the Nutrient-
need 3 Nutrients- list 6 essential- 1 in each
wedge