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NUTRIENTS Nutrients are the nutritional components in foods that an organism uses to survive and grow. There are two kinds of nutrients: macronutrients and micronutrients. Macronutrients Macronutrients are nutrients needed in large amounts. They provide calories or energy. They are substances needed for growth, metabolism, and for other body functions. There are three macronutrients: carbohydrate, protein, and fat Carbohydrates are the macronutrient that we need in the largest amounts (45% 65% of calories should come from carbohydrate.) We need this amount of carbohydrate because: They are the body’s main source of fuel. They are easily used by the body for energy. All of the tissues and cells in our body can use glucose for energy. They are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly. They can be stored in the muscles and liver and later used for energy. They are important in intestinal health and waste elimination. They are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. They are compounds made up of types of sugars. Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products. Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetable (10% - 35% of calories should come from protein.) We need protein for: Growth (especially important for children, teens, and pregnant women) Tissue repair Immune function Making essential hormones and enzymes Energy when carbohydrate is not available Preserving lean muscle mass When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Amino acids are classified into three groups: essential, nonessential, and conditional. Essential amino acids cannot be made by the body, and must be supplied by food. Nonessential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins. Conditional amino acids are needed in times of illness and stress. Protein that comes from animal sources contains all of the essential amino acids that we need. Amino acids are found in animal sources such as meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). You do not need to eat animal products to get all the protein you need in your diet. Fats have received a bad reputation for causing weight gain, but some fat is essential for survival (20% - 35% of calories should come from fat.) We need this amount of fat for: Normal growth and development Energy (fat is the most concentrated source of energy) Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids) Providing cushioning for the organs Maintaining cell membranes Providing taste, consistency, and stability to foods Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. Water Although macronutrients are very important they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day). Water is an essential nutrient and is the solvent in which all the chemical reactions of life take place. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health. Water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day. Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health. When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp. Here are six reasons to make sure you're drinking enough water or other fluids every day: 1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. 2. Water Can Help Control Calories. Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, brothbased soups, oatmeal, and beans. 3. Water Helps Energize Muscles. Cells that don't maintain their balance of fluids and electrolytes have muscle fatigue. When muscle cells don't have adequate fluids, they don't work as well and performance can suffer. Drinking enough fluids is important when exercising. 4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. Dehydration makes your skin look drier and more wrinkled, which can be improved with proper hydration. 5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate. When you're getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions. 6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. Micronutrients Micronutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals. Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs like: building bones and teeth, making hormones, controlling body fluids inside and outside cells, turning the food you eat into energy and regulating your heartbeat. The best way to get the minerals your body needs is by eating a wide variety of food. Minerals are found in food such as meat, fish, cereals, milk and dairy foods, vegetables, fruit and nuts. There are two kinds of minerals: macro minerals: are the minerals your body needs in larger amounts. They include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur, and trace minerals: are the minerals your body needs in small amounts. They include iron, magnesium, copper, zinc, iodine, cobalt, selenium and fluoride. Vitamins make people's bodies work properly. There are two types of vitamins: fat soluble and water soluble. The fat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your body. The water-soluble vitamins — C and the Bcomplex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost (mostly when you pee). So you need a fresh supply of these vitamins every day. Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. For example, you've probably heard that carrots are good for your eyes. It's true! Carrots are full of substances called carotenoids that your body converts into vitamin A, which helps prevent eye problems. Another vitamin, vitamin K, helps blood to clot (so cuts and scrapes stop bleeding quickly). You'll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium.