Carbohydrates- essential for energy, the breakdown of protein, and protect the body from toxins. There are two groups: monosaccharides and polysaccharides. Glucose forms part of the monosaccharides, which are single molecule sugars. Glucose fuels the body's chemical processes. Polysacchaardies are composed of monosaccharide molecules. They are called complex carbohydrates and are found in fruit, vegetables and grain. Starch is the most important polysaccharide. Carbohydrates prevent dehydration.
Protein-is essential as part of the basic nutrients because the body is made of proteins. proteins consist of amino acids. They body needs about 22 amino acids to make all its proteins, but can only manufacture 14 of these in its cells. The rest of the amino acids are derived from food intake. The Recommended Dietary Allowance (RDA) suggest 0.8 grams of protein for every kilogram of body weight. Proteins form part of hormones and enzymes, help for antibodies to fight infection, build muscles, and repair damaged tissue. Meat, fish, poultry, dairy products and eggs are excellent sources of protein.
Vegetarian choices can include milk (2%) 1 cup contains 140 calories and 10 grams of protein.
Low-fat cottage cheese 1/3 cup contains 40 calories and 8 grams pf protein. Egg 1 large contains 80 calories and 7 grams of protein. Other vegetarian proteins can include rice, beans, bread (whole-wheat), spinach (cooked), broccoli, collars, oranges, raspberries, and bananas.
Fat- are divided into five groups. saturated, monosaturated, polysaturated, trans-fatty acids and omega 3 fatty acids. Fat produces more energy than carbohydrate and protein. It helps with the absorption of fat-soluble vitamins such as A, D, E, and K. it keeps the body warm, maintains hair and skin,k and protect the vital organs. Fat should form 30 percent or less of your total calories intake. Saturated fats should form less than 10 percent of the total calorie intake.
Vitamins- are chemicals that the body needs to process nutrients, regulate the nervous system, and help to build genetic material, proteins, red blood cells, and hormones. The body cannot create enough vitamins and you need to obtain them from food and supplements. Day light and head can destroy vitamins. Best to store them only for short periods and consume fresh. use little water to cook vegetables and only cook for a short period. vitamins as part of the basic nutrients re best obtained from a balanced diet rather than from supplements.
Minerals- are needed to sustain a healthy body and mind. Minerals are inorganic substances that the body needs for forming teeth, bones, and blood cells, regulating body fluids and to assist in the chemical processes of the body. There are two main categories of the essential minerals needed for survival. Macro minerals include calcium, magnesium, chloride, phosphorus, sulphur and potassium sodium. You need a minimum of 100 mg a day. The other group is called trace minerals and ;you need a smaller quantity of this group. It includes copper, cobalt, iodine, iron, fluoride, manganese, selenium, zinc, and molybderum.
Water- is the most important component of the basic nutrients. Water makes up to 50 to 75% of the human body. You need at least 8 glasses of water a day to keep the body healthy. It cleanses the body, keeps the skin organs and hair in good shape, is needed to produce digestive enzymes, help the body collect the nutrients from food and liquids, helps to control the body temperature, and is needed for proper cell function. Women should drink more than men in order to prevent premature ageing. You need to drink more than two liters of water per day if you exercise. It can form part of other liquids such as herbal tea, milk and juices.
Protein-is essential as part of the basic nutrients because the body is made of proteins. proteins consist of amino acids. They body needs about 22 amino acids to make all its proteins, but can only manufacture 14 of these in its cells. The rest of the amino acids are derived from food intake. The Recommended Dietary Allowance (RDA) suggest 0.8 grams of protein for every kilogram of body weight. Proteins form part of hormones and enzymes, help for antibodies to fight infection, build muscles, and repair damaged tissue. Meat, fish, poultry, dairy products and eggs are excellent sources of protein.
Vegetarian choices can include milk (2%) 1 cup contains 140 calories and 10 grams of protein.
Low-fat cottage cheese 1/3 cup contains 40 calories and 8 grams pf protein. Egg 1 large contains 80 calories and 7 grams of protein. Other vegetarian proteins can include rice, beans, bread (whole-wheat), spinach (cooked), broccoli, collars, oranges, raspberries, and bananas.
Fat- are divided into five groups. saturated, monosaturated, polysaturated, trans-fatty acids and omega 3 fatty acids. Fat produces more energy than carbohydrate and protein. It helps with the absorption of fat-soluble vitamins such as A, D, E, and K. it keeps the body warm, maintains hair and skin,k and protect the vital organs. Fat should form 30 percent or less of your total calories intake. Saturated fats should form less than 10 percent of the total calorie intake.
Vitamins- are chemicals that the body needs to process nutrients, regulate the nervous system, and help to build genetic material, proteins, red blood cells, and hormones. The body cannot create enough vitamins and you need to obtain them from food and supplements. Day light and head can destroy vitamins. Best to store them only for short periods and consume fresh. use little water to cook vegetables and only cook for a short period. vitamins as part of the basic nutrients re best obtained from a balanced diet rather than from supplements.
Minerals- are needed to sustain a healthy body and mind. Minerals are inorganic substances that the body needs for forming teeth, bones, and blood cells, regulating body fluids and to assist in the chemical processes of the body. There are two main categories of the essential minerals needed for survival. Macro minerals include calcium, magnesium, chloride, phosphorus, sulphur and potassium sodium. You need a minimum of 100 mg a day. The other group is called trace minerals and ;you need a smaller quantity of this group. It includes copper, cobalt, iodine, iron, fluoride, manganese, selenium, zinc, and molybderum.
Water- is the most important component of the basic nutrients. Water makes up to 50 to 75% of the human body. You need at least 8 glasses of water a day to keep the body healthy. It cleanses the body, keeps the skin organs and hair in good shape, is needed to produce digestive enzymes, help the body collect the nutrients from food and liquids, helps to control the body temperature, and is needed for proper cell function. Women should drink more than men in order to prevent premature ageing. You need to drink more than two liters of water per day if you exercise. It can form part of other liquids such as herbal tea, milk and juices.
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