nutrition basics nutrition and wellness energy and the 6 basic nutrients

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Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

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Page 1: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Nutrition BasicsNutrition and Wellness

Energy and the 6 Basic Nutrients

Page 2: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

What is Nutrition?

Nutrition is the science of food, their components, and how they are used by the body.

Food satisfies two main needs: Physical – growth and repair of the body Psychological – provides security, belonging,

and enjoyment

Adequately meeting both of these needs, along with other needs in life, one aims to find wellness.

Page 3: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Wellness

Wellness is a philosophy that encourages people to take responsibility for their own health. It focuses on the overall health of a person, rather than just physical health. It considers social, emotional, and intellectual health.

Wellness is reflected in both your attitudes and behaviours.

Page 4: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Decisions that influence your health

your food choices

amount of physical activity

management of feelings and emotions

social situations

how much sleep you get

Page 5: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Wellness Checklist

I eat breakfast, lunch, and dinner every day. I get 7-9 hours of sleep each night. I restrict the amount of sugary drinks and junk food I

consume. I exercise for at least one hour a day. When I have a problem I deal with it in the best way. I avoid procrastination. I have a social group that supports me in a positive

way. I refrain from abusing drugs and alcohol. I rarely start arguments with people, and try for win-

win situations.

Page 6: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Wellness Checklist

I try to have at least one day a week where I avoid meat products.

I take time to relax away from distractions daily. I take time away from my cell phone especially

when I am sleeping. I always where seat belts, helmets, safety

protection, etc. when necessary. I form positive relationships. I drink enough water (5-6 glasses of water a day) I look for the good things in every situation I am in.

Page 7: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Wellness

Practicing wellness does not guarantee you will never get sick or upset.

It will, however, help you achieve the highest level of overall health and wellness possible.

Page 9: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Why Study Nutrition?

?

Page 10: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Nutrition

Who studies nutrition? Doctors Dietitians Nutritionists Fitness Consultants Sport Trainers Athletes Food Scientists Chefs, Bakers

Food Development Engineers

Life coaches Nutrition Teacher Farmers Anyone who reads a

nutritional label

Page 11: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

6 Big Ideas

Balance

Variety

Adequacy

Moderation

Nutrient Density

Calorie Control

Page 12: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Is your Diet…

Balance – When the diet is not pushed to far in any way. For example, eating only cheesy potato

fries Restricting yourself from eating any

carbohydrates simply for weight loss reasons.

Page 13: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Does your diet have variety?

Variety – Including foods from all food groups, tastes and colours. For example, if apples are the only fruit you

eat, you are missing nutrients you would get from oranges, bananas, pineapple, mangos, peaches, etc.

Not just eating grains in the form of bread. Try pastas, bulgur, cous cous, quinoa

Page 14: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Do you achieve

Adequacy – getting the required amount of specific nutrients and calories. Getting enough.

Are you restricting yourself from eating according to your hunger?

Do you have a nutrient deficiency, such as calcium deficiency?

Are you malnourished?

Page 15: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

What about…

Moderation – a healthy diet can include all foods but are you limiting the amount of “bad foods” in your diet? For example, limiting high fat and sugary

foods. Limiting treats like cake to once a week, a

flurry to once a month, and pop to every four days.

Page 16: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

How nutritious is your food?

Nutrient Density – foods can be high or low in nutrients. They might be high in something like carbohydrates but be low in all other nutrients.

Choose foods high in nutrient density and low in calories is always the best choice. You get to eat more and get more nutrients from it. Chips – high in calories, low in nutrients Vegetables – very low in calories, high in nutrients

Page 17: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Practice but don’t obese over

Calorie Control – Monitoring the amount of calories you take in throughout the day. This does not mean you can never go over you

recommended calorie intake, but it should be balanced. Meaning on another day, you should have less calories.

For example, by eating a extra meal of 400 calories each day in foods class, after one week you have taken in 2000 extra calories. Roughly a days worth of food.

Page 18: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Nutrients

Nutrients are the chemicals from food that your body uses to carry out its functions. give you energy to carry on bodily processes

and enjoy life grow and repair body cells and tissues allow your brain to function basically keep you alive

Page 19: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

6 Basic Nutrient Categories

Water

Carbohydrates

Fats

Proteins

Vitamins

Minerals

No one nutrient can be a

suitable replacement for any

other. If any one of the six

main nutrients is missing,

your body—and your health–

suffers.

Page 20: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Nutrient Deficiency…

Is essentially a severe shortage of one or more nutrients. Example:

Kwashiorkor - protein deficiency

Scurvy – vitamin C deficiency

Page 21: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Malnutrition

Refers to serious health problems caused by poor nutrition over a prolonged period.

Generally occurs when people don’t get enough to eat. Usually results from poverty in most cities

and countries. Bad weather, inadequate transportation,

political problems can cause food shortages.

Page 22: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Over-nutrition

Over-nutrition is a type of malnutrition in which nutrients are oversupplied relative to the amounts required for normal growth, development, and metabolism. Results in obesity from an excess of calories

calorie intake is greater than calorie output or…

Page 23: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Nutrient Toxicity

Occurs when excess of a nutrient causes harm to an organism.

Not as common as deficiencies. May occur when: kids get into vitamin mineral supplements toxic well water over supplementation

Page 24: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

So how much do you need?

Canadian and American scientists have created a set of standards for the nutrient needs of people of different ages, genders, and special circumstances (pregnancy).

Dietary Reference Intakes (DRIs) Used to assess the nutritionals status of healthy

people considered when making safety regulations Provide standards for food fortification Used by food industry for product development

and nutritional labels

Page 25: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

How nutrients are measured

You may see nutrients

labeled in different ways: Grams (g) Milligrams (mg) Micrograms (ug)

For example, female teens need 15 mg of iron. That’s equivalent to an amount about the size of a single dry bean.

Page 26: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients
Page 27: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

What is Energy?

Everything you do requires energy. Sleeping, eating, walking, sitting, breathing, running, etc.

Your body gets it’s energy from food.

Energy is measured is units called kilocalories or calories.

A calorie is the amount of energy needed to raise the temperature of one kilogram of water one degree Celsius.

Page 28: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Your Energy Needs

Energy needs during teenage years vary depending on age, size, sex, and activity level.

It could range from 2000 to 2600 calories.

Males generally need more than females.

Page 29: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Energy

You only get calories from 4 nutrients: Carbohydrates: 4 calories per gram Protein: 4 calories per gram Alcohol: 7 calories per gram Fat: 9 calories per gram

Things like sleep, caffeine, and other stimulants do not give you energy.

Page 30: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Breaking it down

30% of your calories should come from fat

55% from carbohydrates

15 from protein

Question: If you need 2200 calories a day how many grams of fat, proteins, and carbohydrates should you have?

Page 31: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Math

Fat 2200 x .3 = 660 calories• 660/9 = 73 grams

Carbs 2200 x .55 =1210 calories• 1210/4 = 302 grams

Protein 2200 x .15 = 330 calories• 330/4 = 82 grams

Page 32: Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

Get a can and figure out the amount of calories using the amount of fats, carbs, protein.