Nutrition and the 5 Essential Nutrients

Nutrition and the 5 Essential Nutrients

• Nutrition: The process by which living organisms obtain and utilize food for survival, growth, and optimal health.

5 Essential Nutrients

• Carbohydrates: Primary energy source for the body.
  • Sources: Grains, fruits, vegetables, legumes.
  • Daily intake: 45-65% of total calories.
• Protein: Builds and repairs tissues.
  • Sources: Meat, poultry, fish, eggs, dairy, legumes, nuts.
  • Daily intake: 10-35% of total calories.
• Fats: Provide energy, support cell growth, and aid in the absorption of certain vitamins.
  • Sources: Oils, nuts, seeds, fatty fish.
  • Daily intake: 20-35% of total calories.
• Vitamins: Regulate various bodily functions, including metabolism, immune function, and vision.
  • Sources: Fruits, vegetables, whole grains, lean proteins.
  • Essential vitamins: Vitamin A, D, E, K, and B vitamins.
• Minerals: Support various bodily functions, such as bone health, muscle function, and nerve transmission.
  • Sources: Whole grains, lean proteins, fruits, vegetables.
  • Essential minerals: Calcium, phosphorus, magnesium, potassium, sodium.

Additional Nutrients

• Fiber: Supports digestive health.
  • Daily intake: 25-30 grams.
• Water: Essential for hydration.
  • Daily intake: 8-10 cups.

Key Nutrition Concepts

• Balance: Consuming a variety of foods in moderation to achieve nutrient adequacy.
• Moderation: Avoiding excessive intake of any nutrient to prevent health risks.
• Variety: Eating diverse foods to ensure a wide range of nutrients.
• Calorie control: Maintaining a healthy energy balance by consuming calories proportionate to energy expenditure.

Nutrition Tips

• Eat whole, unprocessed foods.
• Limit added sugars and saturated fats.
• Stay hydrated.
• Consult with a healthcare professional or registered dietitian for personalized nutrition advice.