Essential Nutrients & Functions
The six essential nutrients are?
Vitamins, minerals, carbohydrates, protein, and fats, water
The combination of foods and beverages that makes up an individual's complete dietary intake over time.
Dietary Pattern
Foods that have ingredients that come out of a chemistry lab and not from plants.
Ultra processed foods
The number of 8-ounce glasses of water a person should drink daily
7-8
Clean, Separate, Cook, Chill
The four key principles of food safety.
The body's main source of energy.
Carbohydrates
This visual guide from the USDA recommends types and amounts of food for a healthy, balanced meal.
My Plate
It can lead to fear of foods and unhealthy obsessions with eating
A negative effect of labeling foods as 'good' or 'bad.'
regulates temperature, eliminates waste, or lubricates joints
water
The maximum percentage of your total daily calories that should come from saturated fat.
10%
This is a type of carbohydrate found in plant-based foods that specifically aids digestion.
fiber
Foods that provide vitamins, minerals, and other health-promoting components with little added sugars, saturated fat, and sodium.
Nutrient Dense Foods
Consuming too much of this can raise blood pressure, increase chronic inflammation, and lead to Type 2 diabetes and cardiovascular disease
sugar
It ensures the microbiome gets the nutrients it needs to thrive
eating a variety of foods
The maximum percentage of your total daily calories that should come from saturated fat.
2,300 mg/day
This nutrient is a concentrated source of energy and is essential for blood clotting and controlling inflammation.
Fats
The three characteristics of healthy eating, according to the document.
Eating a variety of foods, eating foods with natural origins, and eating intuitively
Diets high in red and processed meats are associated with an increased risk of these four chronic diseases.
Type 2 diabetes, cardiovascular disease, cancer, and all-cause mortality
This is influenced by diverse microorganisms that play vital roles in digestion, immune function, and mood
gut health
The maximum amount of caffeine, in milligrams, that an adult could safely consume in a day
400mg
The primary role of protein in the body.
Essential for growth and repair
The practice of understanding hunger cues and avoiding extreme fullness or starvation.
Intuitive eating
The specific type of artificial fat that is no longer "Generally Recognized as Safe" (GRAS) by the FDA.
partially hydrogenated oils
Too much of this can lead to an increased heart rate, heart palpitations, and anxiety.
caffeine
The estimated percentage of foods in a typical U.S. grocery store that are ultra-processed.
73%