The importance of nutrition

The Importance of Nutrition

Nutrition is the study of food and how your body uses the substances in

food.

What is Nutrition?

Nutrients are substances in food that your body

needs for energy, proper growth, body maintenance

and functioning.

What are Nutrients?

1. Carbohydrates2. Proteins3. Fats4. Vitamins5. Minerals6. Water

The Six Classes of Nutrients

1. Hunger2. Appetite3. Culture4. Family and Friends5. Emotions6. Convenience and Cost7. Advertising

Influences on Food Choices

Your body’s energy needs are measured in calories.

A calorie is the amount of energy needed to raise the temperature of 1 kilogram or water 1 degree Celsius.

You expend calories with everything you do.

Daily Caloric Intake

2800 Calories

2200 Calories

1600 Calories

Active Male Teens

Active Female Teens

Inactive Teens

Active Males Active Females

Inactive Females

Many Athletes

Inactive Males

Some Older Adults

How Many Calories Should I Eat?

Carbohydrates – the starches and sugars found in food and are the body’s chief source of energy

Proteins are nutrients that help build, maintain and repair body tissues and act as a secondary source of energy

Fats – supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed.

Nutrients for Energy

Simple Carbohydrates – these are sugars and are absorbed quickly into the bloodstream and provide a quick form of energy (fruits, candy, cookies and soda)

Complex Carbohydrates – these are starches and are broken down more slowly by your body than simple carbohydrates and supply more vitamins. They are better for endurance sports and activities (breads, cereals, pasta, rice and beans)

Carbohydrates

45 to 65 percent of the calories that you consume daily should come from carbohydrates, mostly complex carbohydrates

Whole grain breads, cereals and pastas Apples, pears Broccoli, carrots, sweet potatoes Yogurt, cheese, skim milk

Carbohydrates

Dietary Fibre – is a special subclass of complex carbohydrates that has several functions, including aiding the body in digestion.

It is indigestible in humans and provides no calories

Certain types of fibre may reduce the risk of heart disease by lowering cholesterol

Teens should have 38-36 grams per day Helps you feel fuller longer

Carbohydrates

Your body needs protein to grow, repair and maintain itself.

It also helps to fight disease, since parts of the immune system are made up of protein

Protein also supplies your body energy in the form of calories

Protein

The building blocks of proteins are called amino acids

There are 22 amino acids and your body can produce all but 9 of them

These 9 amino acids are called essential amino acids

The total amount of protein in your eating plan should be 10 to 35 percent of your daily caloric intake

Protein

There are two types of proteins found in foods:Complete protiens – contain all 9 essential amino acids (meat, dairy and soybeans)

Incomplete proteins – lack one ore more of the essential amino acids

Vegetarians and Vegans needs to be aware of their protein consumption.

Protein

Fats do the following: Transport and absorb vitamins A, D, E and K Help regulate the hormone testosterone,

which is used to build body tissues Enhance the flavour and texture of foods Help satisfy hunger because they take longer

to digest Should make up 20 to 30 percent of your daily

caloric intake

Fats

Eating too many fats is linked to many serious health problems like heart disease and certain cancers

Most fat that is not used is stored as adipose tissue

Excess body fat may lead to unhealthful weight gain and obesity, which can then lead to type 2 diabetes

So how can fats be bad?

Saturated fatty acids – fats that come mainly from animal fats and are often solid at room temp. (i.e. palm and coconut oil)

Trans fatty acids – fats that are formed when certain oils are processed into solids (margerine and shortening)

Unsaturated fatty acids – fats that are usually liquid at room temperature and come mainly from plant sources (olive oil and some fish oils)

Types of Fat

Are micronutrients that help control body processes and help your body release energy to do work

They do not contain calories They do not provide your body with energy

Vitamins

There are two types of vitamins:Fat-soluble vitamins – are carried by fat in food and in your body and can be stored by the body. They Include vitamins A, D, E and K.

Water-soluble vitamins – are not stored in your body and need to be replaced daily by eating nutritious foods. They include vitamin C and B complex vitamins

Vitamins

Minerals are substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes I.e. calcium, potassium, iron, and sodium)

Like vitamins, they do not provide your body with energy

Minerals

Between 60-70 percent of your body weight Is water

It is an essential nutrient for life Water helps regulate body temperature,

carries nutrients, aids in digestion and eliminations and it is important for many chemical reactions in your body

You should try to consume 8 cups of water and/or other fluids a day to maintain normal fluid balance

Water

Before During AfterDrink 10 to 14 ounces of water one to two hours before the activity or exercise

Drink ½ cup (4 ounces) of cold water every fifteen minutes

Drink 2 cups of cold water for every pound of weight loss

Water