nutrition and healthy eating properly fuelling your body

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  • Nutrition and Healthy EatingProperly Fuelling Your Body

  • WHAT IS NUTRITIONIt is the science behind how our body uses the components of food to grow, maintain, and repair itself.

    The components used are called nutrients, which are chemical elements and compounds essential to our life.

  • Nutrients50 nutrients belong to one of the six general categories:CarbohydratesFatsProteinsMineralsVitaminsWater

    Except for water all the nutrients within each category have a similar chemical make up but have different functions within the body

  • CarbohydratesAre the preferred source of food energy for you body.

    Over 50% of your total daily caloric intake should be from carbohydrate- rich foods.

  • Types of CarbohydratesThere are two types of carbohydrates:SimpleComplex

  • Simple CarbohydratesAre also called sugars (which occur naturally in fruit, milk, etc)

    Usually used in less nutritious food such as pop, candy, etc.

    Provide the body with a quick energy source because they are readily consumed and absorbed.

  • Complex CarbohydratesCome from starches found in grain products, vegetables, and legumes.

    The term complex refers to the make up of the molecules in the carbohydrates (long chain of glucose)

    Provide the body with a slow steady source of energy as it takes longer to break down

  • Simple vs. Complex CarbohydratesSimple CarbohydrateComplex CarbohydratesFruit juicesMilkYogurtFruitChocolate barsCandiesPopBaked good (cookies, etc)BreadPastaCerealRicePotatoesPeasBeansVegetables

  • FatsAre a concentrated source of energy which is useful during prolong physical activity.

    Fat is essential to our health and helps us to absorb certain vitamins

    Choosing higher-fat foods too often is what leads to health concerns.

  • Fat Food SourcesBesides McDonalds or other fast food there are various foods which provide our body with fat:Butter/margarineMeat, poultryMilk and milk productsOils, salad dressingsSeeds and nuts

  • Proteins Are responsible for the development and maintenance of body cells, tissues, and structures

    Also provides energy and/or calories

    Food sources: meat, poultry, eggs, vegetables, grains

  • WaterHas three main functionsNutrient transportTemperature regulationWaste product removal

    Food sources: drinking water, and all foods that contain fluid (milk, juices, fruit, soups)

    See page 293 for details on the macronutrients

  • VitaminsAre chemicals need to build and maintain cells in our bodies.

    Two main types of vitaminsWater-soluble- cannot be storedFat soluble- store in liver

  • MineralsHelp the body get energy from macronutrients

    Help make bones, protein, and blood.Example: calcium is needed for healthy bones and teeth

    See page 295 for details on function of vitamins and minerals

  • What Are Calories?Out of the 6 main nutrients there are only 3 sources of energy:1. carbohydrates2. proteins3. fats

  • Calorie CountingNutritionists measure how much energy we get form the three energy nutrients in units called calories.

    The term calorie is a measure of heat- the amount of energy required to raise the temperature of 1 gram of pure water by 1 degree celcius.

  • Calorie CountingIn dietary context, a calorie in a kilocalorie (1000 calories)It measures the amount of energy that food will produce as it passes through the body.Can be measured in joules (metric unit of energy) 1 calorie= 4186 joules

  • Calorie CountingThe three energy sources ( protein, carbs, and fat) supply energy in different amounts.1 gram of carbs= 4 calories1 gram of protein= 4 calories1 gram of fat= 9 calories

    It is recommended that we get 45-65% of our calories from carbs, 10-35% from portien and 20-35% from fatsS