are seven major classes of nutrients: carbohydrates, fats, fiber, minerals, protein,
vitamins, and water. These nutrient classes can be categorized as either macronutrients
(needed in relatively large amounts) or micronutrients (needed in smaller quantities).
macronutrients are carbohydrates, fats, fiber, proteins, and water. The micronutrients
are minerals and vitamins. The macronutrients (excluding fiber and water) provide
energy, which is measured in Joules or kilocalories (often called "Calories"
and written with a capital C to distinguish them from gram calories).
and proteins provide 17 kJ (4 kcal) of energy per gram, while fats provide 37
kJ (9 kcal) per gram. Vitamins, minerals, fiber, and water do not provide energy,
but are necessary for other reasons.
of carbohydrates and fats consist of carbon, hydrogen, and oxygen atoms. Carbohydrates
range from simple monosaccharides (glucose, fructose, galactose) to complex polysaccharides
(starch). Fats are triglycerides, made of various fatty acid monomers bound to
glycerol. Some fatty acids, but not all, are essential in the diet: they cannot
be synthesized in the body. Protein molecules contain nitrogen atoms in addition
to the elements of carbohydrates and fats.
nitrogen-containing monomers of protein are amino acids, and they include some
essential amino acids. They fulfill many roles other than energy metabolism; and
when they are used as fuel, getting rid of the nitrogen places a burden on the
Other micronutrients include antioxidants and phytochemicals.
foods contain a mix of some or all of the nutrient classes. Some nutrients are
required regularly, while others are needed only occasionally. Poor health can
be caused by an imbalance of nutrients, whether an excess or a deficiency.
important lesson that you will learn while on the 100-day Challenge is how to
recognize foods that are good for you and those that are not, those that improve
your performance and those that impair it.
the left-facing column, you first see a picture of the manual "The Core Nutrition
Diet", this is an early version of the manual that we used to call "Success
Starts in the Kitchen". You can download this manual by clicking on the picture.
get a full copy of the manual "The Core Nutrition Diet" as part of your
registration to the "Core Challenge". By taking this 100-day Challenge,
you can make a very positive change in your life - you can make a difference.
Oswaldo Koch designed this Challenge to help you stay focused and inspired. Day
by day, he will be with you every step of the way an so will other people who
have successfully completed the program.