Good nutrition means knowing your nutrients. Your body needs a variety of nutrients to remain healthy. In fact, there are 6 categories of nutrients that our bodies need each day. They include, carbohydrate, protein, fat, vitamins, minerals, and water. What do these nutrients do and why are they considered essential?

Carbohydrates play a major role in supplying energy to the body and maintaining normal blood glucose levels. Whole grains and cereals provide the highest concentration of carbohydrates, which are also present in fruits, vegetables, and dairy products. Carbohydrates appear in forms of natural sugars, starches, and cellulose. Cellulose is a fiber important to regular bowel movements and may reduce our risk of chronic diseases, such as heart disease and colon cancer. Eating highly processed carbohydrates raises blood sugar levels.

Protein is an essential nutrient found primarily in foods of animal origin and animal byproducts, including meats, poultry, and dairy products. Fish is also a protein resource. Even plant foods, when eaten in certain combinations, can provide complete and needed protein. For example, eating beans and cornmeal or rice and legumes together can provide a low-fat source of protein. The word protein is derived from a Greek word meaning "of prime importance." Proteins are essential to the making of muscle, normal immune response, and enzyme actions in the body. Every cell in the body requires protein for normal function. Eat at least 8 grams of protein per 20 pounds of body weight.

Fats, or lipids, are vital nutrients. Every cell in the body is surrounded by a cell wall made of lipids. Lipids also maintain the structure and support of our organs. Consequently, eating some dietary fat each day is essential to health, but be sure to eat less than 30 percent fat in your diet. Fat is obtained from many food sources, including meats, dairy products, and plant products, such as nuts, seeds, coconut, and avocado.

Diets deficient in vitamins and minerals can lead to clinical disease and even death. The U.S. DRI (Daily Recommended Intake) is the government standard for the minimum amount needed by the body to avoid deficiency states. It is still unknown what the appropriate intake levels may be for vitamins and minerals to optimize health and prevent disease. Eating a balanced diet and a variety of foods provides the best chance of satisfying the body's vitamin and mineral needs.

Water is the major component of cells. Without it the human body cannot survive for more than a few days. Water can be consumed in the form of drinking water, beverages, soups, or eating fruits and vegetables.

Fiber is also essential. Increase your fiber content. Adults should eat 20 to 35 grams of fiber a day. Replace white rice, bread, and pasta with brown rice and whole grain products and whole grain cereals. Trade beans for meat in chili and soups 2 to 3 times per week. Eat 2 to 4 servings of fruits and 5 or more servings of vegetables each day. Children over age 2 should consume an amount of fiber equal to or greater than their age plus 5 grams per day.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIL File NUTR4827.rf2 VRS# 6950 Data Version 7.0 Copyright 1999, 2003 McKesson Health Solutions LLC. All rights reserved.

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