The Six Big Nutrients - Irving ISD

The “Big Six” Nutrients

There are six major nutrients that you need to consume for optimal nutrition. Read below for more information. Remember that your school cafeteria is a great place to eat healthy meals and to consume all six major nutrients!

1. Carbohydrates

	Provides four calories per gram.
	Helps store water so your body does not dehydrate.
	Release its energy within two to four hours after consumption.
	Your diet should consist of 50-65% of calories from carbohydrates.
	Two forms of carbohydrates exist: complex carbohydrates and simple sugars.
	Soluble and Insoluble Fibers are found in carbohydrates.

2. Protein

	Provides four calories per gram.
	Forms antibodies to fight infection.
	Is an important part of hormones and enzymes.
	Releases its energy up to four to eight hours after consumption.
	Your diet should consist of 15-20% calories from protein.

3. Fat

	Provides nine calories per gram (over twice as much as carbohydrates and protein).
	Supplies essential fatty acids.
	Helps with the absorption of fat-soluble vitamins (Vitamin A, D, E and K)
	Releases its energy eight to twelve hours after consumption.
	Your diet should consist of 25-30% calories from fat.
	Five different types of fats exist: Saturated fat, monounsaturated fat, polyunsaturated fat, trans-fatty acids and omega-3 fatty acids.

4. Vitamins

5. Minerals

	Vitamins and minerals are involved with numerous chemical reactions in the body.
	Learn more about the following vitamins and minerals: Folic Acid, Calcium and Iron.
	Vitamins and minerals do not contain calories, but are necessary to live a healthy life.

6. Water

	Water is the most essential nutrient the body needs as 55-75% of the body is made up of water.
	Drink a minimum of 8 cups (64 ounces) of water or other decaffeinated beverages daily.

In order to stay healthy and eat right, it is recommended that you:

	Eat breakfast.
	Eat a variety of foods from ALL of the food groups in proper portion sizes.
	Eat foods and drink alcohol in moderation (consuming foods/beverages within reasonable limits, not excessive or extreme).
	Eat an assortment of colors: the more colors you eat, the more nutrients you consume.
	Eat more steamed, grilled and baked foods and less fried foods.
	Eat more fruits and vegetables – aim for 5 a day.
	Eat a diet consisting of 50-65% calories from carbohydrates (preferably from whole grain products), 25-30% from fat, and 15-20% from protein. Carbohydrates, protein and fat provide calories. Vitamins, minerals and water do not contain calories, but are necessary to live a healthy life.
	Exercise 20-60 minutes five times each week.
	Make one little change each day and before you know it, it will become a habit!