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Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients.

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Presentation on theme: "Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients."— Presentation transcript:

1 Nutrition Basics Nutrition and Wellness Energy and the 6 Basic Nutrients

2 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.

3 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.

4 Decisions that influence your health  your food choices  amount of physical activity  management of feelings and emotions  social situations  how much sleep you get

5 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.

6 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.

7 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.

8 Two Best Things for Mind and Body  active active  ctive ctive  7YKZE&feature=related&safe=active 3:40 7YKZE&feature=related&safe=active  ctive ctive

9 Why Study Nutrition? ??

10 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

11 6 Big Ideas  Balance  Variety  Adequacy  Moderation  Nutrient Density  Calorie Control

12 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.

13 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

14 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?

15 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.

16 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

17 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.

18 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

19 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.

20 Nutrient Deficiency…  Is essentially a severe shortage of one or more nutrients.  Example: Kwashiorkor - protein deficiency Scurvy – vitamin C deficiency

21 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.

22 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…

23 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

24 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

25 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.


27 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.

28 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.

29 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.

30 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?

31 Math  Fat 2200 x.3 = 660 calories 660/9 = 73 grams  Carbs 2200 x.55 =1210 calories 1210/4 = 302 grams  Protein 2200 x.15 = 330 calories 330/4 = 82 grams

32  Get a can and figure out the amount of calories using the amount of fats, carbs, protein.

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