1. Six Necessary Nutrients
We all learned in school what vital nutrients we needed but many of us don't get them. Carbohydrates, proteins, vitamins, minerals, fats and water are the essential nutrients humans need to live. Eating a variety of foods from each food group every day is a struggle for most people. Our society consumes empty calories from processed foods that do not have the nutrients the body needs and this causes weight gain and illness.
2. Macronutrients in Large Amounts
Macronutrients are substances you need in large quantities. Carbohydrates, fats and proteins provide your body with the calories it needs to run all day. Each macronutrient has calories but the amount of calories is different for each. Protein and carbohydrates have four calories per gram while fat has nine. Water is a macronutrient and although it doesn't provide energy to the body, you do need it in large quantities for waste elimination, regulating body temperature and to carry on cell processes.
3. Small Amounts, Big Impact
Your body needs micronutrients in minuscule amounts but the impact they have on the body is huge. Micronutrients include vitamins such as Vitamin C, D and E and minerals like calcium and iron. Because processed foods are fortified, most adults and children get the vitamins and minerals they need.
4. Too Much or Too Little of a Good Thing
Although toxicity and deficiency is rare, you can get too much or too little of any nutrient. With the advent of mineral and fortified waters and drinks, energy bars chocked full of micronutrients and the supplement craze, a vitamin or mineral toxicity is possible. Symptoms include hair loss, vision problems, skeletal conditions, skin complications and blood disorders. If you eat too much or too little protein or fat you are at risk for developing cardiovascular disease, liver or blood disorders, even neurological damage.
5. Nutrient Know How
How do you know if you are getting the nutrients you need? Eat six servings of whole grains a day. Slice a banana on your cereal and grab an apple for a mid afternoon snack to get the two servings of fruit you need daily. Vary the types of vegetables you eat, including dark leafy greens and broccoli and get at least three servings a day. Boil a pot of beans or make split pea soup to help get the three servings weekly of legumes you need each week. Eat two servings of lean meats or beans and dairy each day. Drink eight 8-ounce glasses of water a day to ensure you have the water your body needs.
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