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CARBOHYDRATES are the primary source of energy for muscles and the brain. Different carbohydrates supply energy to the body at different rates. Complex carbohydrates, like starches in breads and cereals, are absorbed slowly and provide a longer-lasting supply of energy to the body. A healthy diet consists of 60% carbohydrate-rich foods such as fruit, vegetables, breads, and grains
PROTEINS are made up of amino acids - the building blocks for muscle and skin. The body uses 20 amino acids in the synthesis of cells. Nine of these are considered essential, meaning that they cannot be manufactured by the body and must be consumed via foods. A healthy diet consists of about 15% protein-rich foods such as dried beans and fish. FAT is a source of stored energy (calories). Saturated fats, shich contribute to heart disease and some cancers, are usually found in animal fats such as butter and meat fat. Vegetable fats such as olive oil and peanut oil tend to be unsaturated and less harmful. Fat intake should be limited to about 20-25% of total daily calories. VITAMINS such as A, B-complex, C, D, and E are metabolic catalysts that regulate the body's chemical reactions. Most vitamins are not manufactured by the body and must be obtained through diet MINERALS are elements which combine to regulate body processes (such as oxygen transport by iron in red blood cells) and to form structures of the body (such as calcium in bones). WATER is an essential substance that accounts for 50-55% of body weight. I stabilizes body temperature, transports nutrients to cells, carries waste away from cells, and quite simply allows cells to function. |
For additional information, see
Exploring Nutrition
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