NUTRITION

BY : Hijrian Ahaddinata Agung

Adinda Desrina Rosa
 Six essential nutrients

Foods that contain nutrients are needed by the body

as the main source of energy for the body. Every
activity you do can occur because of the energy that
is in your body. Here is why 6 nutrients are very
important for our body
1. Protein
Protein is essential for good health. Protein provides the building blocks of the body,
and not just for muscle. Every cell, from bone to skin to hair, contains protein.

A startling 16 percent of the average person’s body weight is from protein. Protein is
used primarily for growth, health, and body maintenance.

All of your hormones, antibodies, and other important substances are composed of
protein. Protein is not used to fuel the body unless necessary.

Proteins are made of up different amino acids. While the body can create some amino
acids on its own, there are many essential amino acids that can only come from food.
You need a variety of amino acids for your body to function properly.

 Healthy sources
While meat, fish, and eggs are good sources of essential amino acids, you can also get
protein from plant sources like beans, soy, nuts, and some grains. Exactly how much
protein you need daily depends on a variety of factors including how active you are,
and your age.
1. Carbohidrates
Don’t let the low-carb craze fool you. Carbohydrates are necessary for a
healthy body. Carbs fuel your body, especially your central nervous system
and brain, and protect against disease, according to the Mayo Clinic.

Carbohydrates should make up 45 to 65 percent of your total daily calories,

according to the Dietary Guidelines for AmericansTrusted Source.

 Healthy sources
• Before you reach for the white bread or pasta, keep in mind that the
type of carb you eat matters. Some carbs are healthier than others. Opt for
whole grains, beans, and fiber-rich vegetables and fruits instead of refined
grains and products with added sugar
3. Fats
Fats often get a bad rap, but recent research has shown that healthy fats are an important part of a healthy
diet.

According to Harvard Medical School, fat supports many of your body’s functions such as vitamin and
mineral absorption, blood clotting, building cells, and muscle movement.

Including healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart
disease and type 2 diabetes, and improve your brain function. They’re also powerful anti-inflammatories, and
they may lower your risk of arthritis, cancer, and Alzheimer’s disease

 Healthy sources
• The most famous unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated fats are important
for your body as they provide essential fatty acids your body can’t make. You can find these healthy fats in
nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed). Coconut oil provides plant-based
fats in the form of medium-chain triglycerides which impart health benefits like faster utilization by organs
as fuel and appetite control.
• Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice
cream
4. Vitamins
Vitamins are vital for warding off disease and staying healthy. The body needs these
micronutrients to support its functions. There are 13 essential vitamins that the body
needs to function properly, including vitamins A, C, B6, and D.

Each vitamin plays an important role in the body, and not getting enough of them can
cause health problems and disease. Many Americans do not get enough of many
essential vitamins. Vitamins are essential for healthy vision, skin, and bones.

Vitamins may lower the risk of lung and prostate cancer, and they’re powerful
antioxidants. Vitamins like vitamin C boost the immune system and help the body heal.

 Healthy sources
If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal
and healthy functioning digestive tract, you likely don’t need to take vitamin
supplements.
5. Minerals
Much like vitamins, minerals help support the body. They’re essential for
many body functions, including building strong bones and teeth, regulating
your metabolism, and staying properly hydrated. Some of the most common
minerals are calcium, iron, and zinc.

In addition to strengthening bones, calcium helps with nerve signal

transmission, maintaining healthy blood pressure, and muscle contraction
and relaxation. Iron supports your red blood cells and hormone creation,
while zinc boosts your immune system and wound healing.

 Healthy sources
We can get minerals from nuts and seeds, green vegetables, eggs, avocado,
berries, chilies, yogurt and cheese
6. Water
You can go for weeks without food, but you can’t last more than a few days without water.
Water is absolutely crucial for every system in your body. It’s also the main thing you are
made of. About 62 percent of your body weight is water.

Water improves your brain function and mood. It acts a shock absorber and a lubricant in the
body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent
constipation.

Even mild dehydration can make you feel tired and impair your concentration and physical
performanceTrusted Source.

 Healthy sources
• You don’t have to chug water to stay hydrated. Fruits and vegetables can also be a great
source. Munch on some spinach or watermelon to stay hydrated.
• The best way to know if you’re properly hydrated is the color and volume of your urine.
If your urine isn’t frequent and pale yellow or nearly clear, you need more water.
 Best menu for diet
Breakfast

 Oatmeal with Fresh or Frozen (No Sugar Added) Fruit

y switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, you’d
take in approximately 100 fewer calories each day. That one simple change to your daily diet
could help you drop about 10 pounds in one year. Plus, hot cereal has more “staying power.” It
tends to fill you up better – and longer – than dried cereal.
 Tea or Coffee
If desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a
good choice is Splenda).
 Mid-Morning Snack (enjoy only if hungry)

 Veggie-Salsa Tortilla
– 1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as
onions, green bell peppers, and tomatoes) and no-added-salt salsa.
– Warm the tortilla between slightly moistened paper towels in the
microwave for about 1 minute, then top with veggies and salsa; fold
 1 Navel Orange or 2 Tangerines
 Lunch
 Tuna Sandwich
• Put together a sandwich of tuna with 1 tablespoon nonfat mayo or nonfat
plain yogurt, chopped celery, and onions, topped with baby spinach or
peppery arugula, on 100% whole-wheat bread (low-sodium)
 Carrot and Pineapple Salad
 Dinner
 Salad
• gigantic Farmer’s Market-style salad with a variety of fresh seasonal
produce and fresh herbs, such as fresh baby arugula and radicchio, and
red wine vinegar sassed up with a little horseradish.
 Salmon with Sweet Chili Sauce
 Baked Potato with 2 Tablespoons Fat-Free Sour Cream and a Sprinkling of
Chives or Scallions
THANK YOU