Presentation on theme: "Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients."— Presentation transcript:
Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients
What is Nutrition? Nutrition is the science of food, their components, and how they are used by the body. Food satisfies two main needs: Physical – growth and repair of the body Psychological – provides security, belonging, and enjoyment Adequately meeting both of these needs, along with other needs in life, one aims to find wellness.
Wellness Wellness is a philosophy that encourages people to take responsibility for their own health. It focuses on the overall health of a person, rather than just physical health. It considers social, emotional, and intellectual health. Wellness is reflected in both your attitudes and behaviours.
Decisions that influence your health your food choices amount of physical activity management of feelings and emotions social situations how much sleep you get
Wellness Checklist I eat breakfast, lunch, and dinner every day. I get 7-9 hours of sleep each night. I restrict the amount of sugary drinks and junk food I consume. I exercise for at least one hour a day. When I have a problem I deal with it in the best way. I avoid procrastination. I have a social group that supports me in a positive way. I refrain from abusing drugs and alcohol. I rarely start arguments with people, and try for win- win situations.
Wellness Checklist I try to have at least one day a week where I avoid meat products. I take time to relax away from distractions daily. I take time away from my cell phone especially when I am sleeping. I always where seat belts, helmets, safety protection, etc. when necessary. I form positive relationships. I drink enough water (5-6 glasses of water a day) I look for the good things in every situation I am in.
Wellness Practicing wellness does not guarantee you will never get sick or upset. It will, however, help you achieve the highest level of overall health and wellness possible.
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Why Study Nutrition? ??
Nutrition Who studies nutrition? Doctors Dietitians Nutritionists Fitness Consultants Sport Trainers Athletes Food Scientists Chefs, Bakers Food Development Engineers Life coaches Nutrition Teacher Farmers Anyone who reads a nutritional label
6 Big Ideas Balance Variety Adequacy Moderation Nutrient Density Calorie Control
Is your Diet… Balance – When the diet is not pushed to far in any way. For example, eating only cheesy potato fries Restricting yourself from eating any carbohydrates simply for weight loss reasons.
Does your diet have variety? Variety – Including foods from all food groups, tastes and colours. For example, if apples are the only fruit you eat, you are missing nutrients you would get from oranges, bananas, pineapple, mangos, peaches, etc. Not just eating grains in the form of bread. Try pastas, bulgur, cous cous, quinoa
Do you achieve Adequacy – getting the required amount of specific nutrients and calories. Getting enough. Are you restricting yourself from eating according to your hunger? Do you have a nutrient deficiency, such as calcium deficiency? Are you malnourished?
What about… Moderation – a healthy diet can include all foods but are you limiting the amount of “bad foods” in your diet? For example, limiting high fat and sugary foods. Limiting treats like cake to once a week, a flurry to once a month, and pop to every four days.
How nutritious is your food? Nutrient Density – foods can be high or low in nutrients. They might be high in something like carbohydrates but be low in all other nutrients. Choose foods high in nutrient density and low in calories is always the best choice. You get to eat more and get more nutrients from it. Chips – high in calories, low in nutrients Vegetables – very low in calories, high in nutrients
Practice but don’t obese over Calorie Control – Monitoring the amount of calories you take in throughout the day. This does not mean you can never go over you recommended calorie intake, but it should be balanced. Meaning on another day, you should have less calories. For example, by eating a extra meal of 400 calories each day in foods class, after one week you have taken in 2000 extra calories. Roughly a days worth of food.
Nutrients Nutrients are the chemicals from food that your body uses to carry out its functions. give you energy to carry on bodily processes and enjoy life grow and repair body cells and tissues allow your brain to function basically keep you alive
6 Basic Nutrient Categories Water Carbohydrates Fats Proteins Vitamins Minerals No one nutrient can be a suitable replacement for any other. If any one of the six main nutrients is missing, your body—and your health– suffers.
Nutrient Deficiency… Is essentially a severe shortage of one or more nutrients. Example: Kwashiorkor - protein deficiency Scurvy – vitamin C deficiency
Malnutrition Refers to serious health problems caused by poor nutrition over a prolonged period. Generally occurs when people don’t get enough to eat. Usually results from poverty in most cities and countries. Bad weather, inadequate transportation, political problems can cause food shortages.
Over-nutrition Over-nutrition is a type of malnutrition in which nutrients are oversupplied relative to the amounts required for normal growth, development, and metabolism. Results in obesity from an excess of calories calorie intake is greater than calorie output or…
Nutrient Toxicity Occurs when excess of a nutrient causes harm to an organism. Not as common as deficiencies. May occur when: kids get into vitamin mineral supplements toxic well water over supplementation
So how much do you need? Canadian and American scientists have created a set of standards for the nutrient needs of people of different ages, genders, and special circumstances (pregnancy). Dietary Reference Intakes (DRIs) Used to assess the nutritionals status of healthy people considered when making safety regulations Provide standards for food fortification Used by food industry for product development and nutritional labels
How nutrients are measured You may see nutrients labeled in different ways: Grams (g) Milligrams (mg) Micrograms (ug) For example, female teens need 15 mg of iron. That’s equivalent to an amount about the size of a single dry bean.
What is Energy? Everything you do requires energy. Sleeping, eating, walking, sitting, breathing, running, etc. Your body gets it’s energy from food. Energy is measured is units called kilocalories or calories. A calorie is the amount of energy needed to raise the temperature of one kilogram of water one degree Celsius.
Your Energy Needs Energy needs during teenage years vary depending on age, size, sex, and activity level. It could range from 2000 to 2600 calories. Males generally need more than females.
Energy You only get calories from 4 nutrients: Carbohydrate s: 4 calories per gram Protein : 4 calories per gram Alcohol : 7 calories per gram Fat : 9 calories per gram Things like sleep, caffeine, and other stimulants do not give you energy.
Breaking it down 30% of your calories should come from fat 55% from carbohydrates 15 from protein Question: If you need 2200 calories a day how many grams of fat, proteins, and carbohydrates should you have?