Life Essentials

 Ever wondered what nutrients your body needs and where to get them? Heres your answer:

	Why?	Quantities needed	Excellent sources
Carbohydrates (Simple or complex)	It is the body’s preferred source of energy. Fiber helps move waste through the digestive system.	55-65% of your daily calories (mainly from complex carbohydrates)	Simple: Fruits, some vegetables, & milk Complex: Grains, seeds, nuts, legumes, & tubers
Protein (complete or incomplete)	Help build and maintain body tissues. Nearly all important structures are made from protein.	15-20% of your daily calories	Complete: animal products and soybean products. Incomplete: various seeds
Fat (saturated and unsaturated)	The most concentrated form of energy in the body. Can provide twice the energy of carbohydrates per gram.	30-35% of your daily calories	Saturated: Animal fats, tropical oils. Unsaturated: fish oils (omega-3), various other oils
Vitamins (water-soluble & fat-soluble	Helps speed up reactions in the body, some of which produce energy. Every vitamin has varying effects.	Varies widely by type.	C: citrus fruits B1: Whole-grain B2: Milk, cheese, spinach, eggs Folic Acid: Nuts, green vegetables B12: Animal products Pantothenic Acid: whole-grain, milk, poultry. A: Dairy products, green vegetables D: eggs, sardines, salmon. Produced by skin when exposed to UV radiation. E: Widely distributed in foods K: Spinach, eggs, broccoli. Produced by intestinal bacteria.
Minerals	Helps regulate many vital body processes. Effects and uses vary.	Varies widely by type.	Iron: meat, shellfish, egg yolk. Calcium: dairy products, leafy vegetables. Phosphorus: milk, peas, liver, meat, fish Magnesium: whole grains, milk, dark green leafy vegetables Sodium: table salt, prepared sauces, milk Potassium: legumes, potatoes, bananas Sulfur: table salt, milk, meat, fish, egg whites Iodine: iodized salt, saltwater fish Zinc: shellfish, meat, milk, eggs Selenium: grain products, milk, eggs, kidney, liver, seafood Copper: beans, brazil nuts, whole-meal flour, seafood Fluoride: fluoridated water, fish with edible bones Manganese: whole-grain products, nuts, green leafy vegetables, kidney, liver
Water	Carries nutrients to cells and transports waste. Lubricates joints. Aids in digestion, waste removal, and nutrient absorption.	6-8 cups a day.	Fruits, vegetables, dairy products, juice, milk, and water itself.

 . . . long chart, eh?

The Ten Commandments of Nutrition

1.     Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.

2.     Drink plenty of water during the day.

3.     Make sure not to neglect carbohydrates, as they are a primary source of energy. Whole grains are a very good source.

4.     Make sure to eat more vegetables and fruits.

5.     Do not eat too much junk food, as they are not beneficial to your health.

6.     Make sure to eat foods raw (or lightly steamed) if suitable/possible. Cooking destroys some nutrients, and some foods are still unsafe to eat without cooking first, so check first.

7.      Limit red meat, and avoid processed meat. Eat some lighter colored meats, such as poultry, as well as fish.

8.     Choose healthy fats, limit saturated fats, and avoid trans fat. Do not completely neglect fats a whole, though.

9.     Choose foods low in salt.

10.  Make sure to have a good intake of vitamins. Take dietary supplements, and read the food labels on what you buy. Also, you may want to ask a nutritionist for advice.

A Healthy Snack Buffet Menu

Peanut Butter Toast on whole Wheat Bread: Peanut provides protein and carbohydrates to stave off hunger. Whole wheat bread provides fiber, Vitamin B₁, and copper.

Vegetables with Yogurt Dip: Chop up some celery, carrots, or other leafy green vegetables and serve it with some yogurt dip. Vegetables provide fiber and Vitamin A, and some calcium and magnesium. Yogurt, as a dairy product, provides some calcium, protein, Vitamin A and Vitamin B₂.

Sardine and Hard-boiled Egg Sandwich: Cut the egg up, mix with canned sardine and low-fat mayonnaise, and make a sandwich. The egg provides protein, Vitamin B₂, Vitamin D, Vitamin K, and iron. Sardines contain protein, Vitamin D, and phosphorus. Whole wheat bread provides fiber, Vitamin B₁, and copper.

Basket of Fruit: Includes oranges, apples, bananas, grapes, and melon. Provides simple carbohydrates, Vitamin C, Potassium.

Low-Fat cheese on crackers: Cheese provides calcium, protein, Vitamin B₂, Vitamin A. Crackers contain copper, carbohydrates, Vitamin B₁, and magnesium.

Juice: Choices include the fruits listed above.

Carbohydrates are the body’s preferred energy source. Protein helps build and maintain body tissues, and make up nearly all of the body’s structures. Vitamins help speed up certain reactions in the body (each has varying effects), and Minerals help many vital body processes (effects also vary).