The Six Components of Nutrition

A complete diet must contain all of the nutrients in order to avoid deficiencies that will weaken the immune system. 1. Carbohydrates

Carbohydrates are essential for providing energy in the body and can be divided into three subcategories: monosaccharides, disaccharides and polysaccharides. Monosaccharides and disaccharides are simple sugars that can be found in juices, soda and cookies. Polysaccharides are complex carbs which are found in starchy vegetables, pasta and bread, and contain dietary fiber. The USDA recommends that at least 45 to 55 percent of your calories come from carbohydrates, but less than 10 percent should be from simple sugars.

2. Protein

Protein once ingested carries oxygen in the blood, produces enzymes, allows muscle contractions and acts as connective tissue. Animal sources include: meat, fish and poultry. Plants sources of protein include: beans, starchy vegetables and grains. The USDA recommends protein be between 10 and 35 percent of your diet.

3. Fats:

Fats are an essential part of your everyday diet and are needed for the protection of vital organs and energy production. The two forms of fat are triglycerides, stored in fat cells, and cholesterol which is produced by the body but also found in meat and eggs. The USDA recommends that you consume no more than 300 mg of cholesterol per day. The Dietary Reference Intake states that a person should limit his consumption of saturated fats to no more than 10 percent of total calories.

4. Vitamins:

The two major classes of vitamins are: fat-soluble vitamins and water-soluble vitamins. The fat soluble vitamins -- A, D, E and K -- are needed in small amounts, can be stored in the liver and can be found in vegetables, grains and meats. Vitamins B and C are water-soluble and are not stored in larger quantities. They can be found in citrus, dairy and meats.

5. Minerals:

Minerals aid in bone growth, enzyme balance and nervous system functioning. The most common minerals in your body are calcium, phosphorus, potassium, sulfur, sodium, chloride and magnesium. Calcium, often under-consumed, can be found in milk, vegetables and nuts. Iron is another mineral often overlooked, especially in women and children. Good sources of iron include red meat, eggs, spinach and prune juice.

6. Water:

For adequate hydration, the USDA guidelines recommend total water intakes of 2.0 l per day for adult females and 2.5 L per day for adult males. About 80 percent of our daily water requirement comes from the beverages we drink and the remaining 20 percent comes from food such as fruits and vegetables.

Article written by the Club Fitness Nutritionist, Jessy Hamawi!