Essential Nutrients Overview

Vitamins and Minerals

• Vitamins and minerals are found in fruits, vegetables, whole grains, lean meats, and dairy products.
• They are essential for bodily functions, such as fighting infection, wound healing, building strong bones, and regulating hormones.

Fats

• Healthy fats are crucial for cell growth, brain function, and hormone production.
• Sources include oils, nuts, avocados, and fatty fish.
• Unsaturated fats are found in olive oil, avocados, nuts, and seeds.

Protein

• Protein is essential for tissue growth and repair.
• Sources include meat, fish, dairy products, legumes, poultry, eggs, and nuts.

Carbohydrates

• Carbohydrates are the body's primary energy source.
• Found in grains, fruits, vegetables, and nuts.

Macronutrients and Micronutrients

• Macronutrients: Carbohydrates, protein, fat, and water
• Micronutrients: Vitamins and minerals

Essential Nutrients and their Function

• Nutrients like carbohydrates, protein, fat, minerals, vitamins, water, and fiber are essential for overall health.

Healthy Nutrition

• Preparing most meals at home is a sure way to eat healthier.
• Eating a healthy and balanced diet is essential for optimal health.

Dietary Plan

• A dietary plan is a structured approach to eating healthy.
• It's important to eat a balanced diet.
• You should include all the required food groups.

Food Labels

• Food labels provide information on the nutritional content of foods.
• They indicate serving size, calories, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, dietary fiber, sugars, vitamins, and protein.

Healthy Eating Habits

• Eating healthy involves making smart food choices and having nutrition knowledge.
• It is important to reduce saturated and trans fats; use vegetable oils.
• Reduce sodium intake, and limit or eliminate foods high in refined white flour, solid fats, trans fats, added sugars, and sodium.

Good Nutrition

• Nutritious food fuels the body, maintaining brain, muscle, bone, nerves, skin, blood circulation, and the immune system.
• Proper nutrition protects against illness and disease.

Glow Food

• Glow foods contain vitamins and minerals, promoting overall health.

Grow Food

• Grow foods support cell and tissue repair and growth.

Go Food

• Go foods provide energy through carbohydrates.
• Starchy foods like rice, corn, bread, oatmeal, potatoes, camote, gabi, cassava, and others are sources of carbohydrates.

Water

• Water is critical for all body functions, promoting hydration.
• Water-rich foods like fruits and vegetables contribute to hydration.

Fiber

• Fiber is vital in promoting a healthy gut.
• Found in whole grains, fruits, vegetables, and legumes.
• Fiber aids in digestive health.

Recommended Dietary Allowance (RDA)

• RDA is the estimated amount of nutrients needed daily for good health.
• It's updated often to reflect new knowledge.