Essential Nutrients:
The Basics
Nutrition is about the study of food and how our bodies use food as fuel for growth and daily activities. The key nutrients everyone needs to be healthy are categorized as:
Macronutrients - Carbohydrates, Proteins, Fats
MicroNutrients - Vitamins and Minerals
Hydration or Fluids
Carbohydrates
Main Function: Provide Energy
Carbohydrates are your body's preferred source of enegy. Without carbohydrates, the body could not function properly. Over 50 percent of your total daily caloric intake should come from carbohydrate rich foods. The body converts carbohydrates into a sugar called glucose, which it can use to fuel physical activity and burn fat.
Sources include fruits, breads and grains, starchy vegetables and sugars. Make at least half of the grains you consume whole grains. Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.
Proteins
Main Function: Build and Repair Tissue
Protein is the major structural component of cells and is responsible for the building and repair of body tissues. Protein is broken down into amino acids, which are building blocks of protein. Protein can act as an energy source; however, this normally happensonly if our bodies are short of other sources of energy suchas carbohydrates.
Nine (9) of the 20 amino acids, known as essential amino acids, must be provided in the diet as they cannot be synthesized in the body. TEN (10) to 35 percent of your daily calories should come from lean protein sources such as low-fat meat, dairy, beans or eggs.
Fats
Main Function: Provide Backup Energy
Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Twenty (20) to 35 percent of your daily intake should come from fat. Choose healthy options such as omega-3-rich foods like fish, walnuts and vegetable-based oils. Omega-3s help with development and growth. Limit intake of saturated fats such as high-fat meats and full-fat dairy. Other smart choices include nuts, seeds and avocado.
People are often confused about the role fats play in their diets. Choosing too many higher-fat foods too often can increase a person's risk pf heart disease, diabetes, obesity, or some types of cancer. However, consumed in moderate amounts fats play an important role in maintaining good health.
Vitamins
Main Function: Maintain Optimal Health
Vitamins are chemicals that the body needs to build and maintain its cells and to release energy from carbohydreates, proteins ans fats. Vitamins do not provide the body with energy or calories.
For example, vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments. Rich sources include citrus fruits, strawberries and peppers. Folate, found in foods, helps to prevent birth defects. Pregnant women or women who plan to become pregnant should speak with their physician about taking a folic acid supplement, the synthetic form of folate, in addition to their diet. Vitamin D helps to maintain calcium homeostasis. It can be found in food sources or synthesized by the sun.
Minerals
Main Function: Maintain Optimal Health
Minerals are inorganic substances needed by the body for good health by getting energy from carbohydrates, proteins and fat. They help the body to make bones, proteins and blood.
For example, sodium helps to maintain fluid volume outside of the cells and helps cells to function normally. Potassium maintains fluid volume inside and outside of cells and prevents the excess rise of blood pressure with increased sodium intake. Rich sources include bananas, potatoes and tomatoes. Calcium helps to maintain and build strong bones and teeth.
Water
Main Function: Enables Vital Bodily Functions
Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also assists in removing waste products from the body. All beverages and high-moisture foods such as soup and watermelon contain water and count towards your daily water requirement. Adults should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters per day.