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Dietary Nutrients
The nutrients that your body requires for its growth, maintenance, and repair come from the foods you consume. There are over 50 nutrients your body needs and they can be divided into these six basic groups.
WATER - Water is an essential part of your daily diet, and is often considered one of the nutrients most important to life. Water makes up about two-thirds of your body and plays a vital role in transporting other nutrients throughout your system. It removes waste, helps regulate body temperature, and maintains blood volume. For these, and a long list of other reasons, it is important to drink 6-8 glasses of water each day, even if you're not thirsty.
CARBOHYDRATES - Carbohydrates are one of the major sources of energy, providing 4 calories per gram. The most basic form is a simple sugar such as fructose or glucose. Simple sugars are the building blocks for another type of carbohydrate called a complex carbohydrate. Complex carbohydrates are found in starchy foods such as potatoes, pastas, whole grains, and breads. While they provide the same amount of energy as simple sugars, when broken down these foods also provide valuable vitamins, minerals, and fiber.
FAT - The primary role of fat in your diet is as a source of energy - the fuel your body burns. Fat provides 9 calories per gram. Certain types of fat also supply the essential fatty acids your body needs to maintain healthy cell walls and normal cholesterol metabolism. Fat itself is not bad, but excess fat can lead to obesity and increased disease risk. It is important to know the different types of fats and to limit the intake of saturated fats, which are found predominantly in animal and full-fat dairy products.
PROTEIN - Protein is found in food and in every cell in your body. Protein aids in the formation, growth and repair of body tissues and it is an important source of energy, providing 4 calories per gram. It is considered an essential building block for your body because it is used to make muscles, bones, skin, and important enzymes. Typical diets contain ample amounts of protein. Protein is most highly concentrated in foods of animal origin, but it is also present in legumes, nuts, seed, grain products, and vegetables.
VITAMINS - Vitamins are a group of nutrients that help the body run smoothly, working together to regulate body functions at the cell level. There are 13 known vitamins and they work together in promoting growth, reproduction, and maintenance of health and life.
MINERALS - Minerals are another group of nutrients that are necessary for good health. Minerals work in conjunction with vitamins and other nutrients to maintain normal body functioning and give your body structure. The minerals you need in larger quantities are the major minerals: calcium, phosphorous, magnesium, sodium, chloride, and potassium. The trace minerals are those needed in smaller quantities, such as copper, iron, zinc, and chromium.
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