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The Essential Nutrients…
The human body is made up of chemical compounds such as water, amino acids, fatty acids, nucleic acids, and carbohydrates. Eating a variety of fresh, unprocessed foods, medium-sized meals every 2 to 3 hours, has proven to slow digestion and provide higher amounts of essential and vital nutrients. It is important to consume these nutrients on a daily basis to build and maintain healthy bodily function. Poor health can be caused by an imbalance of nutrients and deficiency or excess of various nutrients affects hormonal function and overall health. There are six main classes of nutrients that the body needs:

- Fats
- Water
- Proteins
- Vitamins
- Minerals
- Carbohydrates

The Protein Producers…
The body requires amino acids to produce new body protein and to replace damaged proteins. Adequate amounts of essential and non-essential amino acids are important.

The Vitamins and Minerals…
Vitamins, minerals and vitamin-like substances found in foods are essential to survival and health and some can be produced from other compounds in the body.

Fatty acids
Essential fatty acids, omega-3 and omega-6, are crucial for maintaining cardiovascular health, immune function and cell division.

Antioxidants
Antioxidants are effective for neutralizing damaging free radicals. Having a variety of antioxidants allows any byproducts to be safely and efficiently dealt with.

Carbohydrates
The main fuel used by the body during exercise is carbohydrate, which is stored in muscle as glycogen- a form of sugar.

The Twelve Pyramids
Center for Nutrition Policy and Promotion
The Twelve Pyramids is a nutrition guide created by the Center for Nutrition Policy and Promotion, an agency of the United States Department of Agriculture. The food plans guide individuals to balance calories, exercise, essential nutrients, excess fats and sugars.

Whole Grains…
Cereals, breads, pastas, crackers, and rice supply food energy in the form of starch, and protein, and contain essential fatty acids. Milled grains have many nutrients removed.

Seeds and Fruits…
Fruits are low in fats, and a source of natural sugars, fiber and vitamins. They include apples, oranges, plums, berries, and grapes. Processing fruits adds sugars and removes nutrients.

Vegetables…
Vegetables contain a wide variety of vitamins and minerals. Green vegetables contain vitamin C, dark orange vegetables contain vitamin A, and broccoli contains iron and calcium.

Dairy products…
Dairy products are the best source for the mineral calcium, but also provide protein, phosphorus, vitamin A, and in fortified milk, vitamin D.

Meat and alternatives
Meat is a major source of protein, as well as iron, zinc, and vitamin B. Many of the same nutrients found in meat can also be found in eggs, dry beans, nuts, tofu and cheeses.

Fats, oils and sugars…
Foods that do not fit into any of the nutritional categories are fats and oils. They provide calories, usually without any other vitamins or nutrients.

Food Labeling Reference Table
The Center for Food Safety and Applied Nutrition
CFSAN is the branch of the Food and Drug Administration that regulates food, dietary supplements, and cosmetics and food labeling on packaged foods.

Nutrient Recommended Daily Amount

The Nutritionist…
A nutritionist is a health specialist exclusively to food and nutritional science, preventive nutrition, diseases related to nutrient deficiencies, and the use of nutrient manipulation to enhance the clinical response to human diseases.

The Dietitian…
A dietitian is an expert in food and nutrition. Dietitians help promote good health through proper eating.

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