Nutrition

NUTRITION The study of nutrients in food, how the body uses nutrients, and the relationship between diet, health and disease.

Daily Nutritional Guide Pyramid for Filipino Children (13-19 yrs. Old)

Source: Food and Nutrition Research Institute (FNRI) 2008

CATEGORIES of NUTRIENTS

There are 6 categories of nutrients. These include:

1.Carbohydrates – constitute the majority of energy for people across the world. Also represent the preferred source of energy for the body, particularly the brain, and are categorized as being either simple or complex.

1.1 Simple carbohydrates – foods that are high in sugar. In general, they are high in calories and low in nutrients. This include foods such as cakes, candies, sodas, and table sugar.

1.2 Complex carbohydrates – foods such as pasta, cereals, breads and grain. In general, it provide a longer sustained supply of energy, which is best for physical activity.

2. Proteins – is a component of vital body parts. Every cell contains proteins – muscles, blood-clotting factors, immune cells. The body’s preferred use for protein in growth and cell replacement The body can use protein for energy if no carbohydrate is available.

Protein sources can be either animal or plant based.

2.1 Animal source – meats, cheeses, milk, and eggs.

2.2 Plant source – beans, nuts and soy products

3. Fats – the purpose of fat in the body is to provide a concentrated supply of calories in a limited volume. It can be more or less healthful depending on its level of saturation.

3.1 Saturated fat – tend to be hard at room temperature and come predominantly from animal sources. Examples include lard, butter, and meats. Excess intake of saturated fats has been found to contribute to chronic diseases such as heart disease, cancer, stroke, and obesity.

3.2 Unsaturated fat – are liquid at room temperature and come from plant sources. Examples include, olive, soybean, peanut, and canola oils.

4. Vitamins – These are organic substances that contribute to the normal functioning of the body. Vitamins are essential for normal growth and maintenance. Vitamins can either be fat soluble or water soluble.

4.1 Fat soluble – fat soluble vitamins are vitamins A, D, E, and K. They can also be found high-fat foods such as fatty fish, oils, and nuts.

4.2 Water soluble – are the numerous B vitamins and vitamin C. They are found in enriched and whole grains, fruits, and vegetables.

5. Minerals – are non-organic substances that are necessary for normal functioning of the body. Minerals are also needed for growth and maintenance. Minerals like vitamins, contain zero calories. They are classified as either major or trace minerals.

5.1 Major minerals – Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium, Sulfur

5.2 Trace minerals – Iron Zinc, Selenium, Iodide, Copper, Flouride, Chromium, Manganese, Molybdenum

One of the most important minerals to athletes, particularly females, is calcium. Throughout a life, the body continuously builds and breaks down bone. Human turn over their skeleton every 7-10 years. The bone is built from minerals, primarily calcium.

6. Water – is an essential nutrient. It makes up 50% - 70% of the human body’s weight and serves multiple functions in the body:

Water forms lubricants for the joints

Water is the basis for saliva and bile

Water helps to eliminate wastes via urine.

Best source of water is just simple water. Items such as coffee, tea, and soda should not be considered good sources of water. These may contain caffeine, which is a diuretic. A diuretic causes increased fluid loss and an increased urine amount.

Based on daily nutritional guide for Filipino Children, you have to drink at least 6-8 glasses of water a day.

Good diet alone cannot create fitness, and neither can activity alone. The interactions of physical activity and nutrition are important in every person’s life. We need physical activity as much as we need all the nutrients in our diet. A good diet will optimize physical activity and promote health.

HOW TO READ NUTRITIONAL LABELS

The nutrition facts label (also known as the nutrition information panel, and various other slight variations) is a label required on most packaged food in many countries. To date, in the country, this is still a pending bill entitled “ An act regulating the strict labelling of food and beverage products by manufacturing and distribution companies authored by Angara, Juan Edgardo Manalang.

This Nutrition Facts label is a boxed panel required by the Food and Drug Administration (FDA)

on most packaged food and beverage

products. The Nutrition Facts label

provides detailed information about the

nutrient content of the product. The label

— sometimes called the nutrition

information panel — is intended to help

you make healthier choices. The required

information is standard, but the specific

nutrients vary depending on the food

product.

You can read the Nutrition Facts label to

determine the amounts of such nutrients

as fat, sodium and fiber in specific

products. Knowing this information can

help you decide whether a food or

beverage fits in to your eating plan or is

appropriate if you have certain health

conditions, such as high blood pressure or high cholesterol. It also enables you to compare

similar products to see which one might be a healthier choice.

The more practice you get reading food labels, the better you can become in using them as a tool

to plan your healthy, balanced diet.

To experience interactive guide to nutritional facts label go to my IVLE and look for reference

website and click the http://www.mayoclinic.com/health/nutrition-facts/NU00293.

REFERENCES:1. National Association for Sport and Physical Education (2005). Physical Education for Lifelong Fitness 2nd Edition.

2. http://www.mayoclinic.com/health/nutrition-facts/NU00293