Wellness 10

Wellness 10Nutrition1What is Nutrition?Nutrition is the science behind how your body uses the components of food to grow, maintain, and repair itself. Nutrients are the chemical elements and compounds that are essential to the growth and maintenance of lifeYour body needs more than 50 nutrients on a daily basis. 2NutrientsThe 50 nutrients belong to one of six categories:1. Carbohydrates2. Proteins3. Fats4. Water5. Minerals6. VitaminsMacronutrientsMicronutrients3MacronutrientsMacronutrients are the nutrients that we need in relatively large amounts everydayThey are also known as the energy nutrients because they provide our body with energy or calories4Carbohydrates

Carbohydrates (aka Carbs) are the preferred source of food energy for your bodyOver 50% of your total daily caloric intake should come from carb-rich foodsThe body converts carbs into a sugar called glucose.5CarbohydratesThere are 2 types of carbohydratesSimple Carbohydrates: Are also called sugars and occur naturally in fruit, milk, yogurt, and fruit juice.They are also in less nutritious foods such as soft drinks and candyLastly, they provide the body with a quick boost of energy because they are easily digested and absorbed into the bloodstreamComplex Carbohydrates:Come from starches found in grains (bread, pasta).They contain a long chain of glucose molecules which means that your body takes longer to break them downThey provide a slow steady energy source6CarbohydratesFiber:Is a type of complex carb that the body cannot digestIt is not a source of caloriesFiber can take some cancer-causing chemicals out of the bodyHelps fight high cholesterol and maintain body weightFoods rich in fiber whole grains, vegetables, fruit7ProteinsProteins can be found in all the cells in our bodies (muscles, tendons, hair, skin, etc)Proteins are the building blocks of the body and help to repair muscles, bone, skin and blood cellsHelps produces energy for the body but not as significant as carbohydrates

8ProteinsProteins are made up of smaller sub units called amino acids. There are 20 amino acids; the body can produce 11, the other 9 must be obtained through foodHigh-quality protein source: foods that contain all 9 amino acids. Ex: eggs, meat, fish, poultryLow-quality protein source: foods that are lacking in one or more amino acids. Ex: cereals, grain products, nuts9FatsFats are a concentrated source of energy.They are especially useful during prolonged physical activity.They aid in the absorption of fat-soluble vitamins that the body requires.

10FatsChoosing too many high-fat foods can increase a persons risk of heart disease, diabetes, obesity, and some cancers. Instead of choosing high fat, low nutritious foods (hot dogs, french fries), choose high fat foods that also provide other nutrients (granola bars, peanut butter, cheese) 11WaterBetween 50 and 60 percent of our total body weight is waterWater bathes cells, aids in fluid and electrolyte balance, and transports cells throughout the body

12WaterIn order to stay hydrated you need to drink between 6 and 8 glasses of water per day.The best way to measure hydration levels is to monitor the color of your urinePale yellow, the body is hydratedDarker yellow, the body needs fluids

13MicronutrientsMicronutrients are essential nutrients that are only needed by our body in small amountsUnlike macronutrients, micronutrients do not provide the body with caloriesMicronutrients help the body utilize the energy provided by carbs, proteins, and fats14VitaminsVitamins are chemicals that body needs to build and maintain its cellsThey also release energy from macronutrients

15VitaminsTwo types of vitamins:Water-soluble: the body does not store water soluble vitamins, so we need to eat foods that contain these vitamins on a daily basis.Example: vitamin C, found in fruits, helps to build collagen (found in tendons, bones)Fat-soluble: are absorbed in the small intestine and stored in the liver.Need smaller amountsExample: vitamin D, helps maintain strong bones because it aids in the absorption of calcium16Minerals

Minerals help make bones, proteins and blood as well as help with energy absorption from macronutrientsThey are inorganic substances needed by the body for good health17MineralsElectrolytes:are minerals that carry an electrical charge when dissolved in the body.They balance fluid levels in the body, maintain blood pressure, conduct nerve impulses3 types: sodium, chloride, potassiumOther examples of Minerals:CalciumCopperIronMagnesiumZinc

18CaloriesCalorie is a unit of measure that indicates the amount of energy we obtain from a particular foodMacronutrients (carbs, protein, fats) are our bodys sources of energyThe 3 energy nutrients supply calories in different amounts:1 gram of carbohydrate= 4 calories1 gram of protein= 4 calories1 gram of fat= 9 caloriesWe should get 45-65% of our calories from carbs, 10-35% from protein, and 20-35% from fats19Energy Balance EquationThe key to maintaining a healthy body weight is to balance energy intake with energy expenditureCalories gained through food is energy intake, while the amount of calories burned throughout a day is energy expenditureWhen energy intake is equal to energy expenditure, our body weight does not change When energy intake is less than energy expenditure, we lose weightWhen energy intake is more than energy expenditure, we gain weightPhysical activity increases energy expenditure20Understanding Caloric NeedsGender, body, size, genetics, age, and physical activity level all influence a persons total daily caloric needExample: a teenage athlete needs more calories in a day than an inactive elderly womanThe Harris Benedict Formula is a way to help estimate the amount of energy your body uses when it is at rest21Nutrition LabelsHandout22