Nutrition Notes PDF
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This document provides notes on nutrition, including essential nutrients, calories, and basic nutrition advice for a healthier lifestyle.
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UTRITION N OTES N 6 ESSENTIAL NUTRIENTS: ATS(LIPIDS)- CARBS - PROTEIN - WATER - MINERALS- F VITAMINS Perceive Challenges With a Mindset Focused on Victory 944 ...
UTRITION N OTES N 6 ESSENTIAL NUTRIENTS: ATS(LIPIDS)- CARBS - PROTEIN - WATER - MINERALS- F VITAMINS Perceive Challenges With a Mindset Focused on Victory 944 ATS= 9 Calories per Gram F CARBS= 4 Calories per Gram PROTEIN= 4 Calories per Gram HICH NUTRIENT IS THE MOST ESSENTIAL? (without it, you would be in real W trouble, real fast) = WATER (Water, Minerals, Vitamins – No calorie value) WHAT IS A CALORIE? A calorie is the measurement of the energy content of food. enerally speaking, if you take in more energy (calories) than you spend each day, you’ll G gain weight. If you take in less than you use up, you’ll lose weight. TDEE:Total Daily Energy Expenditure. ○ The total energy that a person uses in a day. TDEE varies day by day. It is calculatedby using Basal Metabolic Rate (BMR) an individual's activitylevel / physical exertion. Basal Metabolic Rate: (also referred to as Resting Metabolic Rate): ○ Amount of Calories (energy) you burn as your body performs basic life sustaining functions. Even at rest, your body is burning calories. OUR FOCUS SHOULD NOT BE PINPOINTED ON OUR WEIGHT, BUT RATHER ON OUR BODY COMPOSITION BASIC NUTRITION ADVICE FOR A HEALTHIER LIFESTYLE: 1) Re-frame the way we look at food. Food is fuel. We should enjoy eating, butma ny p e ople eat for reasons other than hunger – includingwhen bored, anxious, stressed, depressedor angry. (Helpful tip: Find other activities(instead of eating) that can give you an emotional boost. Exercise. Spend attentive and intentional time with people you care about. Do something to improve yourself or to help others). 2) Appropriate Portions - Focus on eating enough to satisfy your hunger, rather than eating until you are full. (Helpful tips: Smaller Plate/bowl. Eat slowly) 3) Eat Nutritionally dense foods – Cut back on sugar and salt. (Tips: Substitute unhealthy foods for healthier options that you enjoy. Make a list of foods that will satisfy your sweet tooth and are better for you. Ex. Instead of Gummy Bears, try fresh fruit. Making wise decisions at the grocery store, makes decisions in the kitchen easier. Don’t go grocery shopping on an empty stomach. When shopping, try to stick to the perimeter of the store.) 4) Be mindful of the calories we drink – Many of the beverages that people consume contain high levels of sugar. Not just soda, but sports drinks, energy drinks, sweetened coffees, and “fruit” juice, all can contain elevated levels of sugar that are high in calories, but low in healthy nutrients. (Tips: Drink more water, unsweetened tea. Try carbonated water. You can add some real fruit to the water, like a squeeze of lemon or lime). 5)Make small incremental changes. Be Patient. - Goodnutrition is a marathon, not a sprint. Don’t try to change everything overnight.You’ve spend your entire life creating your current nutrition habits, expect itto take some time to change them. SIMPLY STATED, A HEALTHY DIET SHOULD BE: 1. L OW IN SUGAR (HFC) 2. CARBS SHOULD BE COMPLEX (TO INCLUDE FIBER) NOT SIMPLE (SUGAR) 3. H EALTHY (USEABLE) AMOUNTS OF PROTEIN 4. AVOID TRANS FATS (FRIED FOODS) 5. DRINK PLENTY OF WATER * **EAT AVARIETYOF NUTRIENT DENSE FOODS. ESPECIALLYGREEN LEAFY VEGETABLES AND FRESH FRUIT. CARBOHYDRATES Main Function:ENERGY(most immediate, readily available, used source) Major Types: SIMPLE CARBOHYDRATE -SUGAR a. monosaccharides (glucose, fructose, galactose) b. disaccharides (sucrose, maltose, lactose) COMPLEX CARBOHYDRATE -STARCHES & FIBER Role in the Body 1. Fuel during high intensity exercise 2. Spares protein (to preserve muscle mass during exercise) 3. Fuel for the Central Nervous System (your brain!) 4. - Glucose, the molecule you get by digesting carbohydrates, is the body’s basic source of energy. Burning glucose is easier and more efficient than burning fat Recommended Allowance 1. Sedentary Individuals: 40-50% of your total daily calories should be carbohydrates 2. xercises Regularly: 60% of your total daily calories should be carbohydrates 3. E Athletes or persons involved in heavy training: 70% of your total daily calories should be carbohydrates (3.5-4.5 grams of carbohydrate per pound of body weight) arbohydrates consist of ‘simple’ sugars (monosaccharides and disaccharides) and starches (polysaccharides C or‘complex’ carbohydrates). Once eaten, carbohydratesare broken down to glucose and used for energy by the body.This group of foods (bread, rice, pasta,grains, some vegetables, legumes, milk and fruit) are good sources ofnutrients, as well as energy. arbohydrates can be classified as: C Monosaccharides(one sugar molecule) glucose (also called dextrose) fructose (fruit sugar) galactose (formed during the digestion of milk) Disaccharides(two sugar molecules) lactose (glucose and galactose) sucrose, better known as table sugar (glucose andfructose) maltose (two molecules of glucose) Polysaccharides(three or more sugar molecules) foods made up of polysaccharides may contain thousandsof sugar molecules and are sometimes referred to as‘starchy’ foods (for example: bread, cereals, rice,potato, pasta and some legumes). STARCH(COMPLEX) omplex Carbs are different from simple carbs in that they’re made up of longer chains C of sugars. Because of this, they take more time tobreak down, which allows for a slower, more gradual release of energy Complex carbs pack in more nutrients than simple carbs. They’re higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control. Bananas Blueberries Black beans Cantaloupe Cucumber Kale Pears Pinto beans Quinoa Red lentils Spinach Strawberries Sweet potatoes Whole wheat pasta FIBER(cellulose) P art of the plant that gives it structure: holds up stem, stalks, leaves- “skeleton of the plant” Insoluble-indigestible, adds bulk to the diet, to absorb water and move the contents of the intestines quickly through. This exercises the intestines, and keeps a person “regular”, and may prevent colon/intestinal cancer Soluble-binds with fatty acids, delays stomach emptying so sugar released/absorbed more slowly: also may reduce cholesterol levels/protect against heart disease - How much do you need per day?25 gramsHow much does the average American get per day?5-10 grams Most people are “deficient” (lacking) in dietary fiber Important - Help you feel full longer - Good for digestion and overall digestive health iber is a type of carbohydratethat humans cannotdigest using the normal digestive acids F and enzymes in the stomach and small intestine andis found in plant foods such as vegetables, fruits, legumes and cereals. There aretwo major categories of fiber, soluble and insoluble. Bacteria in the large intestine can breakdown some types of fiber (mostly soluble) and produce by-products like gas and a small amountof healthy fats (small chain fatty acids). Fiber absorbs water and increases the bulkof stools (‘poo’), making them moist and easy to pass. In addition, fiber helps excrete cholesterol,promotes ‘healthy’ bowel bacteria, delays the digestion of simple sugars and promotesa feeling of fullness. Population studies linking the increased consumption of fiber from wholegrains to a reduction in the risk of cardiovascular disease, Type 2 diabetes and colon cancer have shown consistent results SUGAR:(SIMPLE CARBOHYDRATE) T easpoon of Sugar = 4 Grams of sugar Eating high sugar causes a sharp rise in blood glucose, with a large volume ofinsulin released by the pancreas (this is the hormone that helps cells use glucose). This can r esult in a fall in glucose level (hypoglycemia), especially if the person hasn’t eaten any food.Sugar andrefined grainshave a“high glycemic index”, which will cause the body to use less fat for energy and increase hunger (physically active individuals need more carbs than sedentary / inactive people) Problems associated with high dietary sugar: ○ rise/fall of glucose (inconsistent energy) ○ lack other nutrients (if consuming high sugar not getting other nutrients)- fat storage (empty calories easily stored) ○ Increased Inflamation in the body (joint pain - arthritis) ○ Adversely affects the arteries, stressing the heart (Heart Disease / stroke / heart attack. ○ tooth decay ○ Fatigue and moodiness (possibly even depression ((serotonin and dopamine levels affected) S ugar is often disguised in food products as these: *If sugar is listed as one of top 3 ingredients, it is very likely that food is high in sugar AKASugar=LactoseBrownsugarHoneyCornsweetenerMolassesRaw Sugar Corn syrup Dextrose Malt Syrup Fructose Maltose Table sugar Glucose Sucrose Fruit juice concentrate High fructose corn syrup What is a high dose of sugar per serving? 5+ grams/serving= elevated = =10+ grams/serving= very high =20+ extremely high I t is important to monitor the amount of added sugar in foods such as refined cereals. Naturally occurring sugars in foods are not a problem(for example: lactose in milk or fructose in fruit). However, when sugars are extractedfrom their natural source they are devoid of nutrients, and in excess, replace othervaluable nutrients in the diet and provide excess calories. Added sugar is not always just whitetable sugar. Some products contain more than one type of added sugar. All sugars havethe same amount of calories no matter where they are derived from. ome common names for added sugar used on labels include brown sugar, dextrose, fruit S juice concentrate, fructose, glucose, lactose, maltextract, maltose, raw sugar, sucrose, HIGH FRUCTOSE CORN SYRUP NOTE:1 gram of carbohydrate = 4 Calories Food Sources 1. Grains (choose mostly whole grains for added benefits) 2. Dairy (choose low-fat or non-fat most often) 3. Fruit (choose whole fruits more often than fruit juices) 4.Getting the Best Carb-Rich Foods 5. Choose whole, unprocessed foods from plant sources. Choosing whole fruit instead of juice, a whole-grain side dish instead of crackers, and fresh vegetables instead of potato chips will ensure you are getting complex carbohydrates, complete withfiber, vitamins, and minerals. Remember also that all types of meat and eggs are essentiallydevoid of carbohydrates. 6. When buying packaged foods, check food labels for the word “whole” in front of the word “grain” andmakesurethatcornsyruporoneoftheothersimplecarbohydrateslistedabove doesn’t appear among the first few ingredients onthe list. 7. TYPE 2 DIABETES n impairment in the way the body regulates and uses sugar (glucose) as a fuel. a This long-term (chronic) condition results in too much sugar circulating in the bloodstream. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems (MAYO CLINIC). Type II Diabetes PROTEIN unctions:used to build/maintain cells in body:specificallymuscle, enzymes, F hormones, antibodies Amino Acids:the “building blocks of protein” - we need22total -8are “essential” (not made in body, need in diet) -Complete proteins-have all 8 essential amino acids:mostly animal products (but are also high in fat) xamples: meat, fish, poultry, dairy products, egg white E - Incomplete proteins - lack some of the 8 amino acids: You can combine onefood with some aminos, with another food with the rest ( complimentary protein) to ensure you are consuming all 8. -Example: combine anylegume(kidney bean, lima bean,chic pea, also peanut, soybean) with most anygrain (rice,wheat, barley, oat, also corn, sesame seeds) *Calculating daily protein needs: he body can only use a certain amount of protein at a time (based on body T size/weight): Formula:For HS male: *Body weightx.5 grams of protein/day alculate your needs: C (Athletes need a little more:0.6 to 0.9 grams ofprotein per pound of body weight *Identify 4 high protein/low fat foods and cite howmany grams/serving: M ost teens need between 70-120 grams/day, but get much more Single serving of meat (3 oz) has about 25 grams of protein: Combining incompletes, eating soy, beans, etc very healthy way to get protein xcessive protein consumption is unhealthy:Thereis NO advantage to ingesting E extra protein!! Potential consequences of consuming excessive protein: 1.Stress on liver and kidney: difficult to digest,excess nitrogen excreted as urea 2.Water and Calcium (mineral) are lost: duringbreakdown, can become dehydrated and bones may become weak over time 3.Excess protein stored as fat:will not turn intomuscle, some used for energy, most turns to fat Energy:4calories/gram of protein eneral Dietary Guidelines: G - eat lean protein sources (3 servings/day) - avoid high fat protein sources - combine incomplete proteins for healthier eating - supplement only if working out heavily - consume protein throughout the course of the day. - consider nuts/beans as alternative protein source - after heavy workout, get lean protein source Role in the Body ( DOES MORE THAN JUST BUILD MUSCLE ! ) 1. Tissue structure (part of organ tissues, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma) 2. Part of cell plasma membranes 3. Involved in metabolic, transport, and hormone systems 4. Make up enzymes that regulate metabolism 5. Involved in acid/base balance to maintain a neutral environment in our bodies 6. Proteins used to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions. 7. About half the dietary protein that you consume each day goes into making enzymes, the specialized worker proteins that do specific jobs such as digesting food. 8. Bone has plenty of protein. The outer part of bone is hardened with minerals such as calcium, but the basic, rubbery inner structure is protein; and bone marrow, the soft material inside the bone, also contains protein. 9. Red blood cells contain hemoglobin, a protein compound that carries oxygen throughout the body. Plasma, the clear fluid in blood, contains fat and protein particles known as lipoproteins, which ferry cholesterol around and out of the body. roteins are the building blocks of the human body. The body uses them to make its own proteins (for P example:enzymes, hormones, antibodies, collagen etc.).Proteins are made of a chain of molecules known as amino acids. Inthe body, we need 22 different aminoacids to make the proteins required. Amino acids are obtained from eating avariety of foods from animalsand plants Amino Acids:the “building blocks of protein” -weneed 22 total, 8 are “essential” (not made in body, need indiet) -Complete protein- has all 8 essential amino acids: mostly animal products (also high in fat) -Examples: meat, fish, poultry, dairy products, eggwhite Recommended Daily Allowance 1. Sedentary Individuals: 0.36 grams of protein per pound of body weight 2. ecreationally Active: 0.45-0.68 grams of protein per pound of body weight 3. R Competitive Athlete: 0.54-0.82 grams of protein per pound of body weight 4. Teenage Athlete: 0.82-0.91 grams of protein per pound of body weight 5. Body Builder: 0.64-0.91 grams of protein per pound of body weight 6. When restricting Calories: 0364-0.91 grams of protein per pound of body weight 7. Maximum amount of protein the body can utilize: 0.91 grams of protein per pound of body weight NOTE: 1 gram of protein = 4 Calories Food Sources 1. Legumes (beans) 2. Lentils 3. Soy products, such as tofu 4. Peanuts and nuts 5. Whole grains (quinoa, oats, brown rice) 6. Seeds 7. Meat alternative products 8. Some vegetables 9. Animal sources FATS, AKA. LIPIDS P rovides a source of stored energy Cushions your skin (imagine sitting in a chair for a while to read this book without your buttocks to pillow your bones) Acts as an insulation blanket that reduces heat loss A component of myelin, the fatty material that sheathes nerve cells and makes it possible for them to fire the electrical messages (brain tissue also is rich in fat) A shock absorber that protects your organs (as much as possible) if you fall or are injured. Fat-soluble vitaminsare absorbed along with fats in the diet and are stored in the body's fatty tissue and in the liver Saturated fatsare often referred to as ‘bad fats’as they are known to contribute to plaque f ormation in the arteries and the prevalence of cardiovascular diseases. The foods high in saturated fats are meats, cold meats, butter, cheese, yoghurt, milk, coconut milk and cream and palm oil (which is often disguised as vegetableoil on food labels). Unsaturated fats can further be divided into monounsaturated and polyunsaturated fats. These are considered thehealthyfats.Foodscontainingahighproportionofunsaturated fats include plant foods (except coconut and palm),eggs, lean meat and fish. Omega-3(HEALTHY FAT)and omega-6 fats are polyunsaturatedfats. ipids contribute more than twice as many calories per gram as either protein or L carbohydrates. All lipids have the same amount of calories no matter where they are derived from. Type of healthy fat Food sourceMonounsaturated fatOlive oil, peanut oil, canola oil, avocados, nuts and seeds Polyunsaturated fat Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds Omega-3 fatty acids Oily, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts Role in the Body 1. Energy reserve 2. Protects vital organs 3. Insulation 4. Transport fat soluble vitamins Recommended Allowance 1. 20-35% of your total daily calories should come from fat Less than 10% of total daily calories should come from Saturated Fat (coconut and palm oil, shortening, butter, cream cheese, fullfat dairy products) NOTE:1 gram of fat = 9 Calories CHOLESTEROL P rotects the integrity of cell membranes Helps enable nerve cells to send messages back and forth Is a building block for vitamin D, made when sunlight hits the fat just under your skin - Is a base on which you build steroid hormones such as estrogen and testosterone. Enables your gallbladder to make bile acids, digestive chemicals that, in turn, enable you to absorb fats and fat-soluble nutrients such as vitamin A, vitamin D, vitamin E, and vitamin K DL Cholesterol( Low-density lipoprotein) isa typeof cholesterol in your L blood that's often called"bad"cholesterolbecausehigh levels can increase your risk of heart disease and stroke DL Cholesterol(High-density lipoprotein ) is knownas"good" cholesterol H because it helps remove excess cholesterol from the body and reduces the risk of heart disease and stroke he most common type of steroid in the body.Cholesterolhas a reputation for being T associated with an increased risk for heart and blood vessel disease. However, cholesterol is essential to the formation of bile acids, vitamin D, progesterone, estrogens, androgens (testosterone), cortisol. Cholesterolis also necessary to the ormal permeability and function of the membranes that surround cells. A diet high n in saturated fats tends to increase blood cholesterol levels, whereas a diet high in unsaturated fats tends to lower blood cholesterol levels. Although some cholesterol is obtained from the diet, most cholesterol is made in the liver and other tissues. The treatment of elevated cholesterol involves not only diet but alsoweight loss, regular exercise, and medications. After the age of 20, cholesteroltesting is recommended every 5 years. ITAMINS AND MINERALS. (NO CALORIES/ NO ENERGY V VALUE) Fat-soluble Vitaminsare soluble in fats. The bodydoes not need these vitamins e very day, unlike water-soluble vitamins that needregular replacement in the body, fat-soluble vitamins arest ored in fat cells by thebody for future use. They are stored mainly in the liver and fatty tissues. While it serves us well to build up a store of these vitamins so that they are there when we need them, if weconsume more than we need it leads to toxicity. at-soluble vitamins are found mainly in fatty foods such as animal fats, including butter F and lard, vegetable oils, dairy foods, liver andoily fish. You might also be interested to know that, unlike water-soluble vitamins, fat-solublevitamins are not destroyed by the cooking process. Essential to be consumed with food he best way to take any kind of fat-soluble supplement is with food - your bodywill not T be able to dissolve or absorb the vitamin otherwise. A glass of low-fat milk, for example would provide a sufficient amount of fatto help your body absorb the vitamin. Fat-soluble vitamins are: ADEK Vitamin A I s also known as Retinol and has several important functions including strengthening immunity against infections, helping vision in dim light, and is involved in keeping skin and the linings of some parts of the body, such as thenose, healthy. Vitamin D elps regulate the amount of calcium and phosphate in the body which in turn are H needed to keep bones and teeth healthy. Vitamin E Helps to maintain cell structure by protecting cell membranes. Vitamin K I s needed for blood clotting, which means it helps wounds heal properly. There is increasing evidence that vitamin K is also needed to help build strong bones. Water-soluble Vitamins ( as opposed tofat-soluble vitamins) water solublevitamins areNOT stored in the body. The body absorbs what it needs and then it usually excretes the excess in your urine.Since these vitamins cannot be stored, the bodyneeds acontinuous supplythrough a steady daily intake. This is part of the reason, a well balancednutrient dense diet is so important. This can be through thefoods we eat, the supplementswe take, or from a combination of both. ater-soluble vitamins are found in fruit, vegetables and grains. Unlike fat-soluble vitamins, W they can be destroyed by heator by being exposedto the air. They canalso be lost in water used for cooking, this means that by cookingfoods, especially by boiling them, we lose many of the vitamins. The best way to keep as many of the water-soluble vitamins as possible is to steam or grill foods. Water-soluble vitamins are: Vitamin C the B Vitamins oThiamin (Vitamin B1) oRiboflavin (Vitamin B2) oNiacin (Vitamin B3) oPantothenic Acid oVitamin B6 oFolic Acid oVitamin B12 Vitamin C I t is also known as ascorbic acid - it is anantioxidantandhelps protect cells and keeps them healthy. It is needed by the body to make collagen - the most plentiful protein in the body which helps keep bones, skin, teeth and blood vesselshealthy. Contrary to popular belief, Vitamin C does not helpcure the common cold, butit does keep the immune system healthy. Thiamin (also known as Vitamin B1) I t works with other B-group vitamins to help break down and release energy from food, break down alcohol and metabolise carbohydrates andamino acids. It also plays a vital role in the transmission of nerve impulses by keepingnerves healthy. Riboflavin (also known as Vitamin B2) I t keeps skin, eyes and the nervous system healthy as well as helping the body metabolise carbohydrates, protein and fats. Riboflavinalso enhances the function of some of the other B Vitamins, Niacin and VitaminB12. Niacin (also known as Vitamin B3) I t helps produce energy from the foods we eat as well as helping keep the nervous and digestive systems healthy. Niacin protects the healthof skin cells and keeps the digestive system functioning properly. In large amounts, Niacincan help lower LDL and triglyceride levels, while raising HDL (good cholesterol) levels. Pantothenic acid llows the body to obtain energy from carbohydrates, protein and fat. Your body also A uses Pantothenic Acid to produce hormones and cholesterol. Vitamin B6 I t is also known as Pyridoxine - it acts as a co-enzyme, which means it helps chemical reactions take place. It plays a vital role in thecreation ofnon-essential amino acidsand helps your body break down glycogen, which is thestorage form glucose. Vitamin B6 also helps your body metabolize carbohydrates, proteinand fat and keeps your immune system and nervous system healthy. Folic Acid nown as Folate in its natural form, it works together with Vitamin B12 to form healthy K red blood cells. As your body needs Folate to createDNA it plays an extremely important role in preventing birth defects duringearly pregnancy. Vitamin B12 laysessential roles in red blood cell formation,cell metabolism, nerve function and P the production of DNA. The body also needs Vitamin B12 to metabolize fatty acids and amino acids. -Eat a wide variety of foods (esp. fruit, veg, and whole grains to get adequate vitamins in diet) - Supplement if not getting adequate vitamins (eat well first!!), 25-50% DV should do it: don’t megadose MINERALS ike vitamins, minerals are substances found in food that your body needs for growth and L health.There are two kinds of minerals: macro-mineralsand trace minerals. M acro-mineralsare mineralsyour body needs in larger amounts. They include calcium, phosphorus, magnesium, sodium,po tassium, and chloride. Trace minerals your body needs in very small amounts. These include iron,copper, iodine, zinc, fluoride, and selenium. Minerals, some of their actions, and good food sources Mineral Actions Sources Calcium Needed for forming Canned salmon with bones, sardines, milk, ones and teeth b c heese, yogurt, Chinese cabbage, bok choy, kale, Helps nerves and collard greens, turnip greens, mustard greens, muscles function broccoli, and calcium-fortified orange juice. Chloride Needed for keeping alt, seaweed, rye, tomatoes, lettuce, celery, S the right amounts olives, sardines, beef, pork, and cheese. of water in the different parts of your body Copper Helps protect cells rgan meats, shellfish (especially O f rom damage oysters), chocolate, mushrooms, nuts, Needed for forming beans, and bone and red blood cells whole-grain cereals. Fluoride Needed for forming Saltwater fish, tea, coffee, and fluoridated water. bones and teeth Iodine Needed for thyroid Seafood, iodized salt, and drinking water (in gland function r egions with iodine-rich soil, which are usually regions near an ocean). Iron Helps red blood cells ed meats, poultry, fish, liver, soybean flour, R deliver oxygen to body eggs, beans, lentils, peas, molasses, spinach, tissues turnip greens, clams, dried fruit (apricots, Helps muscles function prunes, and raisins), whole grains, and fortified breakfast cereals. Needed for forming Green leafy vegetables, nuts, bran cereal, ones and teeth b s eafood, milk, cheese, and yogurt. Magnesium Needed for normal nerve and muscle function Phosphorus Needed for forming ilk, yogurt, cheese, red meat, poultry, fish, M ones and teeth b eggs, nuts, peas, and some cereals and breads. Needed for storing energy from food Potassium Needed for normal ilk, bananas, tomatoes, oranges, melons, potatoes, M nerve and muscle sweet potatoes, prunes, raisins, spinach, turnip greens, function collard greens, kale, most peas and beans, and salt Needed for keeping substitutes (potassium chloride). the right amounts of water in the different parts of your body Selenium Helps protect cells egetables, fish, shellfish, red meat, grains, eggs, V from damage chicken, liver, garlic, brewer's yeast, wheat germ, Needed for thyroid and enriched breads. gland function Sodium Needed for normal Salt, milk, cheese, beets, celery, beef, pork, nerve and muscle s ardines, and green olives. (Many people get too function much sodium. For tips on cutting back, Needed for keeping see Reducing your sodium.) the right amounts of water * *Adults and teens: Less than 2,300 in the different parts of milligrams (mg) your body he average American consumes more T than 3,300 mg of sodium per day ISKS OF HIGH SODIUM DIET: enlarged heart R muscle, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke Zinc Needed for healthy iver, eggs, seafood, red meats, oysters, certain L skinNeeded for seafood, milk products, eggs, beans, peas, lentils, wound peanuts, nuts, whole grains, fortified cereals, wheat healing germ, and pumpkin seeds. Helps your body fight off illnesses and infections
