learning about nutrition (carla - guest speaker)
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All about the study of food and how our bodies use food as fuel for growth and daily activities.
The macronutrients, or "big" nutrients include proteins, carbohydrates, and fats. The micronutrients, or "little" nutrients are the vitamins and minerals that we need to be healthy.
Includes sugar, starch, and fiber.
Sugars and starches are needed for the energy that your body needs to function.
Extra carbohydrates are converted to fat.
Necessary for building the tissues in your body including all of the muscles, organs, skin and the parts of the immune system.
Your body can use extra protein for energy or can convert it to fat.
Needed for the membranes that surround all the cells in your body, for normal brain and nerve function and for signalling hormones.
Just like protein, the extra fat can be used as fuel for the body or can be stored as fat.
12 vitamins and 13 minerals that we need every day
Vitamins are grouped as water-soluble or fat-soluble depending on whether they can dissolve in fat or water.
Major minerals include calcium, phosphorus, chloride, magnesium, potassium and sodium.
These minerals are particularly important for healthy bones, teeth, muscles and fluid balance in the body
The trace minerals are chromium, copper, fluoride, iodine, iron, selenium and zinc.
Your body needs all of these minerals for a variety of processes to keep it working.
"Phyto" refers to plants. Many different phytonutrients are found only in plants.
Many of these natural chemicals are found in the colorful skins and flesh of fruits and vegetables.
Phytonutrients have a variety of functions in the body. Some of them may function as antioxidants that protect the cells in our bodies from free radical damage.
We don't know exactly how many of these different phytonutrients we need, however a healthy diet including at least five servings of fruits and colorful vegetables every day will supply your body with lots of phytonutrients.
“When taken in correct amounts and regularly, vitamins are responsible for good
health and vitality, energy, growth, and longevity.”
Provides the required stimulation for vision in the retina
Also required for growth, reproduction, and the maintenance of life.
Prevents and clears up infection of the skin
Prevents premature ageing and senility
Vitamin B1 (Thiamine)Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)Vitamin B8 (Biotin)
Vitamin B9 (Folic Acid)Vitamin B12 (Cyanocobalamin)
CholineInositol
Plays an important role in the normal functioning of the entire nervous system
Promotes growth, protects heart muscle, and stimulates brain action.
Prevents constipationReduces fatigue, increases stamina Increases mental alertness
Promotes a healthy skin, nails, and hair
Alleviates eye strainHelps preserve the appearance and
feeling of youthPrevents constipation
Important for proper blood circulation
Dilates the blood vessels and increases the flow of blood to the capillary system
Maintains healthy skinHelps in heart-related disorders, high
blood pressure, and high blood cholesterol
Involved in all the vital functions of the body
Primarily used as an anti-stress factor and protects against most physical and mental stresses and toxins
Wards off infectionSpeeds recovery from ill healthAnti-grey hair vitamin
Organ meatsMushroomsAvocadosBroccoliWhole grains
Prevents nervous and skin disordersProvides protection against high
cholesterol levels, heart disease, and diabetes
Prevents hemorrhoidsEssential for normal reproductive
process and healthy pregnanciesBeneficial in treating morning or
travel sickness
Involved in metabolism of carbohydrates, proteins and fats
Essential for the growth and health of the hair. Prevents premature greying of hair as well as hair loss.
Widespread in foodOrgan meatsEgg yolksSoybeansFishWhole grainsAlso produced by GI bacteria
Necessary for growth and division of all body cells
Helps in building antibodies, which prevent and heal infections
Essential in health of skin and hair. Prevents premature greying of the hair
Singlemost important nutrient for a pregnant woman and her fetus
Improves lactation
Essential for the regeneration of red blood cells
Improves concentration, memory, and balance
Relieves irritabilityPromotes growth and increases
appetite in children
Animal products (meat, fish, poultry, shellfish, milk, cheese, eggs)
Fortified cereals
Prevents accumulation of fats in the liver
Aids in memoryMay help in treating nephritis, liver
damage, high blood pressure, and heart disease
MilkLiverEggPeanuts
Promotes the growth of healthy hair and helps to prevent its falling
Lowers cholesterol levels as well
Widespread in foods
Needed for buoyant health, vitality, and endurance
Ensures clear skin, fresh complexion, and healthy gums and teeth
Promotes healing and protects against all forms of stress
Protects against effects of toxic chemicals in the environment, food, and water and counteracts the toxic effect of drugs
For the healthy functioning of the parathyroid glands (Calcium levels)
Prevention of dental caries
SunlightFortified milk, margarine, butter,
cerealsVeal, beefEgg yolksLiverFatty fish (Salmon and sardines)
Protects the functioning of cells and the intracellular processes
Essential for normal reproductive functions, fertility, and vigour
Dissolves blood colts and also prevents their formation
Prevents formation of excessive scar tissue
Promotes urine secretion
Prevention of heart disease, asthma and arthritis
Beneficial in treating dysmenorrheaBeneficial during menopause.
Relieves hot flushes, mental tension, sleeplessness, and other symptoms
May be used in the treatment of varicose veins
Plant oils (margarine, salad dressings)
Leafy green vegetablesWhole grainsLiverEgg yolksNutsSeeds
Prevents internal bleeding and hemorrhages
Important for normal functioning of the liver
Bacterial synthesis in the GILiverGreen vegetablesCabbage-type vegetablesMilk
Carla Ysabella L. BonifacioNovember 9, 2008