Nut

ri
ti
on
- St udyofnutr
ient
sinf
ood,howthebodyusesthem,
andt
her
elat
ionshi
pbet
weendi
et,
heal
th,
anddisease.
- Focusesonhowpeopl ecanusediet
arychoi
ces.

● Speci fi
cdi etneedst obepl annedcar
eful
l
ytoensurei
nobtai
ningal
lthenecessar
yvit
amins
tomai ntainhealth.
Thef oll
owi ngaret hediff
erentdiet
s:
- Pl ant-
baseddi et
- Medi t
err
aneandi et
- DASHdi et
- Rawf ooddi et
- Pal eodiet
- Gl uten-
freediet
- Ket odiet
Nut
ri
ti
oni
st
- Pr ovidenour i
shment .
- Ri ghtbal anceofnut r
ientsisneededindiett
oreducetheri
skofdevelopi
ngcert
ainheal
th
conditi
ons.

MACRONUTRI
ENTSANDMI
CRONUTRI
ENTS

Macronutr
ients
- Nut rientst hatpeopl eneedi nrel
ativelylargequant it
ies.
- Consumi ngt her i
ghtbal anceofnut rient scanhel pmai nt
ainahealt
hful
li
fest
yle.
Ty
pesofmacr onut r
ients
1. Carbohy drat es
● Sugar
● St arch
● Fi ber
2. Proteins
● Consi stsof20ami noacids
3. Fats
● Lubr i
catingjoints
● Hel pingor ganspr oducehor mones
● Enabl i
ngt hebodyt oabsor bcer tainvit
ami ns
● Reduci nginflammat i
on
● Pr eser vi
ngbr ainheal t
h
4. Wat er
● Adul thumanbodyi supt o60%wat er
● Nocal or
iesanddoesnotpr ov ideener gy
● Recommendedt oconsume2l itersor8gl assesofwat eradaythatalsocomefrom
di
et arysourcesl ikefruit
sandv egetables.
● Requi rementsdependoni ndi vidual'
ssi zeandage,env ir
onmentalfactor
s,act
ivi
ty
l
ev els,healt
hst atusandmanymor e.
● Adequat ehy drationwi l
lresultinpal eyellowur i
ne.
Mi
cronut
ri
ent
s
- Essential
insmal
lamount
swhi
chi
ncl
udev
itami
nsandmi
ner
als.

Thesearethefol
lowi ngmi ner al
st hatt hebodyneedst of unct i
onwel l.
1. Potassi
um
● Electrol ytet hatenabl eski dney s, hear t, muscl esandner vest owor kpr operly.
● Tool ittlepot assium canl eadt ohi ghbl oodpr essure, str
okeandki dneyst ones.
● Toomuchmaybehar mf ul t
opeopl ewi thki dneydi sease.
● Av ocados,coconutwat er ,bananas,dr iedf r
uit,squashbeans,andl entil
sar egood
sour ces.
2. Sodium
● Electrol ytet hathel psmai ntainner v eandmuscl efunct i
onandr egulatef l
uidlev el
sin
thebody .
● Tool ittlesodi um canl eadt ohy ponat remi a.
● Toomuchcanl eadt ohi ghbl oodpr essur e.
3. Calci
um
- Neededt of orm bonesandt eeth.I tal sosuppor tsthener v oussystem, cardi
ovascular
health, andot herfunct ions.
- Tol i
ttlecancausebonesandt eetht oweaken.
- Toomuchcal ci
um canl eadt oconst ipation,ki dneyst ones,andr educedabsor pti
on
toot hermi ner al
s.
- Dai r
ypr oduct s,tofu,l
egumes, andgr eenl eaf yv egetablesar egoodsour ces.
4. Phosphorus
● Presenti nal lbodycel lsandcont ribut est ot heheal thofbonesandt eeth.
● Adul tsshoul dai mt oconsumear ound700mgofphosphor useachday .
● Goodsour cesar edairypr oduct s,sal mon, l
ent i
l
sandcashews.
● Tool i
tt l
ephosphor uscanl eadt obonedi seases,af f
ectappet it
e,muscl est rength,
andcoor dinat ion.
● Toomuchi nt hedi etpossi bl ef rom suppl ement s,medi cati
ons,andphosphor us
met abol ism pr oblems.
5. Magnesium
● Cont ribut est omuscl eandner v ef unct ion.I thelpsr egulat ebloodpr essur eandbl ood
sugarl evels.
● Tool i
tt l
emagnesi um canl eadt oweakness,nausea,t iredness,rest l
essl egs,sleep
condi tions, andot hersy mpt oms.
● Toomuchcanr esultindi gest i
v eandev entual l
y,heartpr oblems.
● Goodsour cesar enut s, spinach, andbeans.
6. Zinc
● Playsar olei nheal t
hofbodycel ls, i
mmunesy stem, woundheal i
ng, andt hecreat i
on
ofpr ot eins.
● Adul tfemal esneed8mgofzi ncadayandadul tmal esneed11mg.
● Tool i
t tl
eszi nccanl eadt ohai rl oss,ski nsor es,changesi ntast eorsmel l,tand
diarrhea.
● Toomuchcanl eadt odi gest ivepr obl emsandheadaches.
7. I
ron
 ● Cr ucialfort hef or mationofr edbl oodcel l
swhi chcar ryoxy gent oal lpar t
soft he
body .
● Adul tsneed8mgofi ronadaybutf emal esneed18mgdur i
ngt heirr eproduct
ive
years.
● Tool i
ttl
ecanr esultinanemi a, digest iveissues, weakness, anddifficul t
ythinking.
● Toomuchcanl eadt odi gest ivepr obl ems, andv eryhi ghl evelscanbef atal.
● Goodsour cesar ef orti
fiedcer eals, beefl iver,lentils,spinachandt of u.
8. Manganese
● Topr oduceener gy ,itpl aysar olei nbl oodcl ottingandi tsuppor tst hei mmune
system.
● Mal eadultsneed2. 3mgeachdaywhi l
ef emal esneed1. 8mg.
● Tool itt
lemanganesecanr esul ti nweakbonesi nchi ldren,skinr ashesi nmen,and
moodchangesi nwomen.
● Toomuchcanl eadt ot remor s, muscl espasms.
● Goodsour cesar emussel s,hazel nut s,brownr ice, chickpeas, andspi nach.
9. Copper
● Hel pst hebodymakeener gyandpr oduceconnect i
v etissuesandbl oodv essels.
● Adul tsneed900mi crogr ams( mcg)ofcoppereachday .
● Tool itt
lecanl eadt ot i
redness,pat chesofl ightski n,highchol esterol,connective
ti
ssuedi sorder s.
● Toomuchcoppercanr esul tinl iverdamage, abdomi nal pain,nauseaanddi ar
rhea.
● Beefl iv
er,oy sters,pot atoes,mushr ooms,sesameseeds,andsunf lowerseedsar e
goodsour ces.
10.Sel
enium
● Madeupof24sel enopr oteins, itpl ayscr ucial rolei nrepr oductiv
eandt hyroidhealt
h.
● Adul tsneed55mcgofsel enium aday .
● Toomuchsel enium cancausegar li
cbr eat h,diar rhea,ir r
it
abili
ty,ski nrashes,br i
ttl
e
hairornails.
● Tool i
ttl
ecanr esultinhear tdi seases, i
nferti
lityinmenandar t
hrit
is.
● Excel lentsour cesar ebr azzi lnut s.

Car
bohy
drates
- Aremadeupofcar bon, hydrogenandoxy genat oms.
Functi
onsofcar bohy drates:
● Pr ovidefuel f
ort hecent ralnervoussystem andener gyforworki
ngmuscl es.
● Yourcel l
sconv ertcarbohy drat
esi nt
ot hef uelmoleculeATPthroughprocesscal l
ed
cell
ularrespiration.
● Pr eventpr oteinf rom bei ngusedasanener gysourceandenablefamet aboli
sm,
accordingtol owaSt ateUniversit
y.
● I mpor t
anttobr ainfuncti
onsaswhatSmar therssai
d.
● Ther ecommendeddai l
yamount( RDA)ofcar bsforadult
sis135gramsaccor dingto
NationalInstitutesofHeal t
h( NIH).Carbi ntakeformostpeopleshouldbebet ween
45%and65%oft otalCalori
es.
● Foodshi gh in car bohydratesar ebr eads,f rui
tsand veget
ablesaswel lasmi l
k
products.
Ty
pesofCar bohy
drat
es
1. Sugar
2. Star
ches
3. Fi
bers

Benedi
tsofCar bohy drates
● Choosenut ri
ent-densehealthycarbohydrat
estohelpyoulookandf eelyourbest.
● Theypr ovideener gyf ordail
ytasksandt hepri
mar yfuelsourcef oryourbrai
n'shighenergy
demands.
● Fi berisaspeci alty
peofcar bthathelpspr omotegooddi gesti
veheal t
handmayl oweryour
riskofhear tdi
seaseanddi abet
es.
● Ingener al
,carbsper formthesef unct
ionsinmostpeople.Howev er,i
fyouarefoll
owingalow
-carbdietorfoodi sscarce,yourbodywi l
lusealt
ernat
ivemet hodst oproduceenergyandfuel
yourbrain.

Goodcar
bsv
s.Badcar
bs

Goodcar
bsare:
● Lowormoder atei
ncalories
● Highi
nnutrients
● Devoi
dofref i
nedsugarsandr ef
inedgrai
ns
● Highi
nnatur all
yoccurr
ingfiber
● Lowinsodium
● Lowinsaturatedfats
● Veryl
owin,ordev oidof,cholest
erolandtr
ansf
ats

Badcar
bsare:
● Highincalori
es
● Full
ofrefi
nedsugar s,l
ikecornsyrup,whi
tesugar
,honeyandf
rui
tjui
ces
● Highinrefi
nedgrainslikewhit
eflour
● Lowi nmanynut r
ients
● Lowi nfi
ber
● Highinsodium
● Somet i
meshi ghi
nsat urat
edfats
● Somet i
meshi ghi
nchol est
erolandtransf
ats