Nutrition and Healthy Nutrition and Healthy EatingEating

Properly Fuelling Your Body

WHAT IS NUTRITIONWHAT 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.

NutrientsNutrients50 nutrients belong to one of the

six general categories:◦Carbohydrates◦Fats◦Proteins◦Minerals◦Vitamins◦Water

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

different functions within the body

CarbohydratesCarbohydratesAre 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 CarbohydratesTypes of CarbohydratesThere are two types of

carbohydrates:◦Simple◦Complex

Simple CarbohydratesSimple 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 CarbohydratesComplex 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 Simple vs. Complex CarbohydratesCarbohydrates

Simple Carbohydrate Complex Carbohydrates

Fruit juicesMilkYogurtFruitChocolate barsCandiesPopBaked good (cookies,

etc)

BreadPastaCerealRicePotatoesPeasBeansVegetables

FatsFatsAre 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 SourcesFat Food SourcesBesides McDonald’s or other fast

food there are various foods which provide our body with fat:◦Butter/margarine◦Meat, poultry◦Milk and milk products◦Oils, salad dressings◦Seeds and nuts

Proteins 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

WaterWaterHas three main functions

◦Nutrient transport◦Temperature regulation◦Waste product removal

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

◦ See page 293 for details on the macronutrients

VitaminsVitaminsAre chemicals need to build and

maintain cells in our bodies.

Two main types of vitamins◦Water-soluble- cannot be stored◦Fat soluble- store in liver

MineralsMineralsHelp 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?What Are Calories?Out of the 6 main nutrients there

are only 3 sources of energy:1. carbohydrates2. proteins3. fats

Calorie CountingCalorie 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 CountingCalorie 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 CountingCalorie CountingThe three energy sources

( protein, carbs, and fat) supply energy in different amounts.◦1 gram of carbs= 4 calories◦1 gram of protein= 4 calories◦1 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