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Building Nutrients This section includes information on major nutrients needed for the body, such as carbohydrates, protein, fats, vitamins and minerals. The Building Nutrients The body needs various important nutrients to function and repair. These are carbohydrates, fats, protein, vitamins, minerals, antioxidants and fluids. These building blocks for the body are found in the major food groups that are: Milk group Starch group Meat group Fruits and vegetables group Fat group Getting all nutrition needed “My Plate” method is an excellent tool to use to ensure consuming all the necessary nutrients from the major food groups and can be used for healthy shopping and cooking. The plate is divided into five sections: Dairy Fruits Vegetables Meat Starch Tips for using “My Plate” method: Fill half of the plate with fruits and vegetables. Select the ones with bright colors, such as tomato, strawberry, orange, carrot, spinal, green pepper, cauliflower, red apple, green apple and broccoli. Fill one quarter of the plate with complex carbohydrates, such as rice or potatoes or pasta or whole grain bread or oat or barley or corn. Fill one quarter of the plate with lean protein, such as lean meat or skinless poultry or sea food or eggs or nuts or seeds or legumes Add a cup of low fat or non-fat milk, such as laban or yogurt or buttermilk “My Plate” includes healthy oil to prepare food, such as olive oil, corn oil, sunflower oil, canola oil. “My Plate” method does not support using excessive salt and refined carbohydrates such as sugar and sweets. The carbohydrates are used for energy The proteins are used for growth and repair The dairy product are used for bone health The oils provide essential fatty acids and fat soluble vitamins The fruits and vegetables provide fiber, vitamins, minerals, and antioxidants Carbohydrates Carbohydrates (starchy foods) provide the body with energy; they are made from glucose (the fuel of the body). The body uses the glucose for its function and stores the excess in the liver and muscles. Types of carbohydrates: Complex: such as whole grains and cereals (wheat, barley, corn, rice, oat) legumes (such as beans or lentils or peas), vegetables (such as potato, carrot) and milk (milk sugar is called lactose). Simple: such as refried bread, pasties, jam, sweetened juices, soda, honey, syrup, sugar, white flour. Simple carbohydrates are digested quickly and raise blood sugar fast, making the pancreas release insulin that lead to low blood sugar level. These foods are called ‘High Glycemic Index Foods’. Consuming a lot of simple carbohydrates is related to an increase in the blood pressure, obesity, diabetes and heart diseases. The fluctuation of blood sugar up and down does not support mental health and leads to obesity. Health Messages: Complex carbohydrates are healthier than simple carbohydrates. They provide the body with many nutrients beside the energy, such as fiber, vitamins, minerals and antioxidants. Complex carbohydrates are digested and absorbed slowly and converted to glucose gradually. Complex carbohydrates are called ‘Low Glycemic Index Foods’. Carbohydrates should make 50% of the daily needed calories where complex carbohydrates are recommended. Complex carbohydrates are also useful for the people with diabetes, cancer, heart diseases and high blood pressure. Fruits and vegetables are considered complex carbohydrates. They contain fiber, vitamins, minerals and antioxidants. They are fat and cholesterol free and contain very little sodium (salt). They are filling and not caloric dense. Five servings of fruits and vegetables are needed per day where the ones with bright colors are recommended such as red, orange, green, yellow and blue. Poor intake of carbohydrates rich foods leads to constipation, low blood sugar, fatigue and poor concentration. Protein Is used by the body to build cells and tissues and is made of small components, called amino acids. The protein foods are also rich in iron, and many vitamins and minerals. Protein is found in animal products and in plants: Examples of animal protein are meat (lamb, veal, and beef), poultry, seafood, eggs, milk and its products. Examples of plant protein are legumes (lentils, beans, peas, hummus, soy), nuts and soymilk its product Excessive intake of animal protein increases the risks for cancer, kidney disease, high blood pressure and heart disease. Tips to make animal protein healthier: Select low fat or nonfat milk and its products rather than full-cream products. Select lean meat and trim fat before and after cooking. Remove the skin from poultry. Consume 3-4 eggs yolks per week. Egg white can be consumed daily. Bake or roast or grill meat or poultry or seafood rather than fry them. Eat protein food in moderation with (3-4 ounces i.e. 90 – 120 grams) at a meal. Tips to increase the intake of plant protein Foods rich in plant proteins contain fiber, iron, vitamins, minerals and antioxidants. They are fat free and cholesterol free. Add them to rice and pasta dishes. Mix them with salads and soups. Replace meat dishes with legumes several times per week. Use healthy oil (examples are olive oil, corn oil, sunflower oil) in preparation rather than butter or ghee or palm oil or coconut oil. Avoid adding a lot of salt when cooking. Protein is necessary for growth, during pregnancy, lactation and to heal wounds. Poor intake of protein leads to weak immunity, anemia, malnutrition and improper healing and repairing of cells. Protein is also needed for bone health, skin health and vital functions of the body. People with kidney disease, gout or advanced liver disease should consult their doctors on the proper amount of protein intake. Fats: Fats are important for heath and provide energy to the body in addition to essential fatty acids, fat soluble vitamins and antioxidants. Fats are divided into animal and plant fats. Animal fat is saturated and mostly unhealthy and increases the level of cholesterol. Excessive of consumption of animal fat such as butter or lard increases the risks of heart diseases, cancer, and stroke and reduce immunity. Plant fats are oils that are liquid in room temperature. They provide the body with essential fatty acids and fat soluble vitamins. The essential fatty acids are important for growth, brain health and skin health. Plant fats are either monounsaturated, such as olive oil or canola oil; or polyunsaturated, such as corn oil or sunflowers oil. Monounsaturated oils are good for heart health, support immunity; reduce the risk of cancer and stroke. But excessive intake of polyunsaturated oils is not healthy. Omega 3: fatty acid is important for brain health and immunity. It improves heart health and reduces the risks of cancer and stroke. It is found in green leafy vegetables, seeds, salmon fish, tuna, walnuts, almonds and olive oil. Coconut oil and palm oil are plant fats, but contain large amounts of saturated fatty acids. Using them in food preparation is not recommended for health, as they increase the risks of heart diseases and stroke. Transfat: are formed when turning vegetable oils to shortening in order to improve food shelf-life and stability. Transfat are unhealthy and increases the risks of heart diseases and stroke. Ghee, shortening is not recommended to be used in food preparation. Some foods (such biscuits, sweets, chips, crackers and popcorns) contain Transfat through using hydrogenated oils. Reading food label and avoid purchasing products that contain hydrogenated or partially hydrogenated fats is important. In general, All fats should be consumed in moderation. They provide a lot of calories (9 calories per 1 gram). Supplements of essential fatty acids should be with doctors’ approval. Overheating of oil is not recommended and turns them to unhealthy. Vitamins Vitamins are essential nutrients for over-all health and wellbeing, support body functions, growth, brain function and aid the repairing process of damaged cells. Vitamins are divided into two categories: 1. Vitamins soluble in water, such as vitamin B, C and folate. 2. Vitamins soluble in fat, such as vitamin A, D, E and K. Consuming healthy and well-balanced meals ensures providing the body with all the needed vitamins. Supplements are not recommended without doctor approval. Excess intake of certain vitamins has potential harm to the body. The body does not store water soluble vitamins and any excess intake is excreted with urine. Fat soluble vitamins can be stored in the body. Fat Soluble Vitamins Vitamin A Health Benefits: Useful for maintaining good vision, healthy hair and skin. It is important for growth, immune system and repairing of damaged cells. Food Sources Animal sources: Milk Products and Liver Plant Sources: (vegetables and fruits with yellow or orange or green colors, such as carrots, spinach, orange, broccoli, sweet potato pumpkin and mango Vitamin D Health Benefits Important for bone health as it support calcium and phosphorus to be absorbed from intestine. Also, important for mental health and reduces the risks of diabetes, cancer and heart disease. Food Sources Animal sources: Milk Products that are fortified with Vitamin D, salmon fish, tuna, sardines, fish oils, egg yolk. Plant sources: Sunflower seeds and fortified cereals. Note: Exposure to direct sunlight for 15 minutes on daily basis is important for getting vitamin D but the exposure to sunlight through windows or clothes or after putting sun block creams are not beneficial for the body. Vitamin E Health Benefits: Important for repairing damaged skin and keeps red blood cells healthy. Food Sources: Animal sources: Liver and egg yolk. Plant sources: Plant oils, green leafy vegetables, whole grains, nuts and seed's Vitamin K Health Benefits: Important for blood clothing to stop bleeding. Food Sources: Animal sources: Milk products and liver, fortified cereals. Plant sources: Green leafy vegetables and fortified cereals. Water Soluble Vitamins Vitamin B1 Health Benefits: Supports appetite, nervous system function and essential for the process of providing energy to the body from carbohydrates. Food Sources: Animal sources: Liver. Plant sources: Oatmeal, nuts, whole grain, fortified cereals, legumes (such as lentils, beans or peas) and sunflower seeds. Vitamin B2 Health Benefits Important for growth and for keeping the eyes, hair, skin, and nails healthy. It is essential for the process of providing energy to the body. Food Sources Animal sources: Milk products, eggs and meat. Plant sources: Green leafy vegetables and fortified cereals. Vitamin B6 Health Benefits Important for making protein and red blood cells by the body. It supports the functions of the nervous system. Food Sources Animal sources: Meat, poultry, sea food and liver. Plant sources: Legumes, fruits and green leafy vegetables, walnuts and banana. Vitamin B12 Health Benefits Important for the nervous system and for making red blood cells. Food Sources: Animal sources: Sea food, eggs, poultry, milk products and liver. Plant sources: Fortified cereals. Folate Health Benefits Important for making red blood cells and for keeping the nervous system healthy. Food Sources Animal sources: Liver. Plant sources: Fortified cereals, legumes, nuts, seeds and green leafy vegetables. Vitamin C Health Benefits Important for skin, bones, gums and blood vessels health. It supports immunity and body cells repairing. It is also important for iron absorption from plant sources. Food Sources Animal sources: Vitamin C does not exist in animal foods. Plant sources: Citrus fruits, kiwi, broccoli, green pepper and green leafy vegetables. Minerals Minerals are essential for body health, growth, development and wellbeing. They are divided into two groups: Major minerals: such as calcium, iron, magnesium, potassium and sodium. Trace minerals: such as zinc, copper, iodine and phosphorus. These are needed in lesser amounts than the major minerals, but are extremely important for health. Supplements of minerals are not recommended without doctors approval, as consuming well balanced food ensues provided the body with the needed nutrients, including vitamins and minerals. Overdose of any nutrient is as dangerous as its deficiency. Calcium Health Benefits Important for strong bones and teeth, and helps in muscles’ contraction, blood clotting and in regulating blood pressure. Food Sources Animal sources: Milk and its products (preferred fortified with Vitamin D), sardines with Bones. Plant sources: Fortified cereals, Tofu, fortified soy milk, broccoli, legumes. Iron Health Benefits Important component of red bold cells and muscles’ protein. Iron enables the red blood cells to carry oxygen all body organs and tissues cells. Iron helps in preventing anemia and improving activity level. Its deficiency leads to weakness and fatigue. Food Sources Animal sources: Red meat, poultry, liver, eggs and sea foods. Plant sources: Fortified cereals, spinach and other green Leafy vegetables, dried fruits. Magnesium Health Benefits Important for bones health, muscle health and nerves function. Regulates calcium levels in the body, and helps it to maintain the bone structure. Food Sources Animal sources: milk and its products, eggs, sea foods. Plant sources: dates, oat, whole grains, nuts, seeds, fortified cereals, okra. Potassium Health Benefits Important for controlling blood pressure within normal range, supports regulating the body fluids along with sodium, supports heart health and nervous system health, but its high or low levels are dangerous for the heart. Food Sources Animal sources: Meat, milk and its products, salmon, poultry, sardines. Plant sources: Spinach, potato, mango, tomatoes, grapes, banana, sweet melon, dried fruits, grapefruit, oranges, legume, pumpkin, fortified cereals. Sodium Health Benefits Important in regulating the body fluids along with potassium, supports healthy nerves and muscles. Food Sources. The main source is table salt. Animal sources: Seafood, cheese, yogurt, eggs, meat. Plant sources: olives, pickles, beetroot, artichokes, soy milk. Phosphorus Health Benefits Important for teeth and bones building and maintenance. Supports healthy nerves and muscles. Food Sources Animal sources: Milk and its products, sea foods. Plant sources: Nuts, seeds, fortified cereals. Zinc Health Benefits Important for the immunity, skin, hair, eyes, nails and for healing of wounds. It is also essential for growth, sexual development and for making protein and enzymes. Food Sources Animal sources: Meat and poultry. Plant sources: Dried fruits, whole grains, fortified cereals, avocado, okra, corn, oat, legumes, nuts, potatoes. Copper Health Benefits Important for making red blood cells, brain health, bones health and skin health. Food Sources Animal sources: Seafood and liver Plant sources: Legumes, nuts, sesame seeds, dried fruits, whole grains, fortified cereals. Iodine Health Benefits Important for regulating thyroid hormone. It’s necessary for the growth and for making protein. Food Sources: the man source for Iodine is Iodized Salt Animal sources: Sea foods Plant sources: Available in most of plant food