Nutrition

What it is and how to balance it

6 components to nutrition

Water Carbs Protein Fats Vitamins Minerals

Carbs

For energy Carbs (carbohydrate)

go by many names Starch, or sugar

complex carbohydrates and simple sugars respectively

Starch sources: grains, pasta potatoes

Sources of sugar: nearly everything!!!

Protein

builds and maintains body tissue creates all the structures of our

bodies hair, muscles, fingernails

Not all proteins are alike. Proteins are made up of amino

acids.

Protein

Essential Amino acids are a fundamental part of our diet. 10 of the 20 amino acids are made by the human body The other 10 cannot and must be eaten. ***These other ten are "essential amino acids"

They can easily be provided by a balanced diet.***

Protein as Energy source Inefficient use of protein because It must be used immediately or the body converts protein to fat

Fats

Contain twice the energy per gram as either carbs or protein.

Important for getting your vitamins Vitamins A, D, E and K require

fats You must eat fats along with

these vitamins for your body to absorb them

They are “fat soluble” ( as opposed to water soluble)

Fats Your body uses fat mainly as

energy storage Cholestrol

Needed for many processes Present in animal based foods

Not present in plant based foods

Your liver produces all you need**

Fats

In our body used for energy storage Excess carbs and glucose

are converted to fats needed to cushion all

organs and to insulate against heat loss.

Becomes harmful in excess Stresses bones, muscles, heart

and emotions

Vitamins and Minerals

Both are substances needed in tiny amounts for metabolic processes Minerals are inorganic Digesting food,

building/repairing tissue, transporting materials etc

Are you getting enough? Marked on food labels as

% DV Percentage daily value

Vitamins and minerals

Are you getting enough? carefully plan your diet to

include: dairy foods, veggies, meats

and fortified foods Fortified = vitamins/minerals

added (ie. Iodine in salt, vitamin D in milk etc.)

Or take a multivitamin that supplement your diet.

Does not replace a healthy diet

Focus Vitamins and minerals

Tough vits and mins to get enough of in your diet.

Calcium What It Does

Keeps bones and teeth healthy Helps nerves function Regulates your heartbeat Needed to make blood clot

Where you get it Dark leafy greens, beans, dairy

Focus Vitamins and minerals

Vitamin D What it does

forms bones and teeth Helps immune function

Where to get it Sun bathing Vitamin D fortified milk Salmon with bones/Sardines Eggs and egg substitutes

Focus Vitamins and minerals

Vitamin C What it does

Heals wounds and broken bones Smokers should take 175% DV

Improves immunity

Where to get it Fruits, broccoli cabbage

Focus Vitamins and minerals

Vitamin B12

What it do Helps absorb food Helps nervous system

Memory

Keeps blood cells healthy

Where you git it Liver

Meat in general

Milk Fortified cereals

Energy from food

Only three of the six parts of your diet give you energy Carbohydrates

4 cal/g

Proteins 4 cal/g

Fats 9 cal/g

Energy needs You need energy for everything

your body does and even for your mind’s thoughts!

The basic energy requirements are keep your heart, brain and other organs going.

In addition any exercise you do requires energy based on Intensity of activity Your body mass