1. N. Merna Torres
Lifecompass Wellness
September 27, 2015

2. Introduction
! In our modern society we are constantly on the go and eating a healthy diet can be
challenging.
! The type of food we consume has a direct impact on our health.
! Several studies have shown a correlation between diet and increase in
degenerative diseases, cardiovascular diseases, diabetes, obesity and some types of
cancers (Satyanarayana, 2012).
! It is important to understand the components or nutrients the body requires to
function properly.
! Our bodies require both macronutrients (carbohydrates, fats and proteins) and also
micronutrients (vitamins and minerals) for energy.

3. Foods
! Important factors to consider when obtaining nutrients are the sources and
bioavailability.
! In our modern society we have many processed foods which are filled with
empty calories and are not nutrient dense.
! Processed foods are refined foods in which the nutrients are removed to
prevent them from spoiling and are easier to store and transport.
! Whole foods are foods that have not been processed and have no additives or
preservatives such as fruits, vegetables, whole grains.

4. Macronutrients
! Macronutrients are substances that provide energy such as carbohydrates,
proteins, lipids, fiber and water.
! Carbohydrates are the main source of energy and is chemically broken down
into to glucose, which is fuel for cells.
! Proteins are made up of amino acids and are necessary for growth and tissue
repair.
! Lipids are fats required to help with maintaining the cell membranes, helps
with insulating the body and absorption of some vitamins.
! Fiber are indigestible forms of carbohydrates that help remove waste from the
body.

5. Micronutrients
! Micronutrients are nutrients that are required in small amounts in order to
maintain homeostasis.
! Vitamins and minerals are considered micronutrients.
! Vitamins are organic substances made from plants.
! Minerals are inorganic elements which come from the soil and water.
! These elements are absorbed by the plants.
! Vitamins and minerals are responsible for many different functions throughout
the body.
! They help with the production and release of energy.
! They help with build proteins and support functions of the cells.
! They also help may collagen, which helps with healing.

6. Dietary Supplements
! Dietary supplements are a mixture of vitamins , minerals , herbs and other
products.
! Dietary supplements can help alleviate certain deficiencies that may be lacking in
our normal diet.
! Some studies have shown that taking dietary supplements may reduce certain risks
or delay progression of chronic disease such as HIV (Woodside, 2005).
! A good example is vitamin B12 which is not produced by plants and is only
available from animal sources.
! A vast majority of the US population are not getting adequate amounts of nutrients.

7. Supplement Necessity

8. Vitamins & Minerals
! The essential vitamins are vitamin A, B-complex (consisting of thiamin
(B1), riboflavin (B2), niacin (B3), pantothenic acid (B5). B6, biotin (B7), folic
acid (B9) and vitamin B12 , vitamin C, vitamin D, vitamin E and vitamin K.
! The essential minerals are; calcium, phosphorus, magnesium, iron and zinc.
! Eating a balance diet is important in order to obtain the adequate amounts,
however most Americans do not get the necessary amounts.

9. Recommend Daily Intake

10. Conclusion
! In
order
to
maintain
a
op-mal
wellness
and
health
it
is
important
to
understand
the
nutrient
content
of
the
food
we
eat.
! Reading
labels
is
good
start.
Choose
foods
that
do
not
have
any
ar-ficial
addi-ves
or
preserva-ves.
!
Consume
whole
foods
and
limit
intake
of
process
foods.
! Taking
dietary
supplements
is
helpful
to
reduce,
prevent
and
manage
chronic
diseases
such
as
obesity,
high
blood
pressure,
heart
disease
and
diabetes.
! Since
our
dietary
intake
does
not
provide
our
bodies
with
adequate
amounts
of
nutrient
due
to
processing,
etc.
supplements
can
help
fill
in
the
gaps.

11. References
Insel, P., Ross, D., McMahon, K. I., & Bernstein, M. (2014). Nutrition (Fifth Edition).
Burlington, MA: Jones & Bartlett Learning.
Lichtenstein, A., & Russell, R. (2005). Essential nutrients: food or supplements. The
Journal of American Medical Association, 294(3), 351-358.
O’Leary, F., & Samman, S. (2010). Vitamin B12 in Health and Disease. Nutrients, 2,
299-316. doi:10.3390/nu2030299
Satyanarayana, S., Kumar Pindi, P., Singh, A., A, D., & G, A. (2012). Potential
Impacts of Food and it’s Processing on Global Sustainable Health. Journal of Food
Processing & Technology, 3(2), 1-7. doi: 10.4172/2157-7110.1000143
Woodside, J., McCall, D., McGartland, C., & Young, I. (2005). Micronutrients: dietary
intake v. supplement use. Proceedings of the Nutrition Society, 64, 543-553. doi:
10.1079/PNS2005464