2. What Is Nutrition?

3. Nutrition is the science behind how your body uses the components of food to grow, maintain, and repair itself.

4. What then are NUTRIENTS? The 50 nutrients belong to one of six general categories:  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water NUTRIENTS are the chemical elements and compounds that are essential to the growth and maintenance of life. Your body needs more than 50 nutrients on a daily basis in order to function properly; each nutrient helps your body perform a specific task.

5. Macronutrients Macro nutrients are the nutrients that we need in relatively large amounts every day. These three MACRONUTRIENTS are also known as the ‘energy nutrients’ because they provide calories for energy use. In addition to water, the macronutrients are carbohydrates, proteins, and fats

6. CARBOHYDRATES  Carbohydrates are the preferred source of food energy for your body.  Over 50 percent of your total daily caloric intake should come from carbohydrate-rich foods.  The body converts carbohydrates into a sugar called GLUCOSE which can be used to fuel physical activity and burn fat.  The useable form of carbohydrates in the body is known as ‘GLYCOGEN’

7. There are 2 types of carbohydrates: 1. SIMPLE CARBOHYDRATES  Are also called sugars  Occur naturally in fruit, milk, yogurt and fruit juices  Also used in less nutritious foods such as soft drinks, candy, and some baked goods (cookies and cakes).  SIMPLE carbohydrates provide the body with a quick source of energy because they can easily be digested and absorbed into the bloodstream.

8. 2. COMPLEX CARBOHYDRATES  Come from starches found in grain products (bread, pasta, cereal, rice), vegetables, and legumes (beans, peas, lentils).  The word ‘complex’ describes the structure of the molecules in this type of carbohydrate.  Complex carbohydrates are made up of long chains of glucose molecules.  This, in turn, means that your body takes longer to break them down so a slow, steady source of energy.

9. PROTEINS Proteins are the building blocks of enzymes that help digest food, fight infection, and build blood. Proteins can be found in all the cells in our bodies: muscles, tendons, ligaments, hair, skin, and nails. Proteins play a role in sight, hearing, taste, and smell. Proteins can act as an energy source; however, this normally happens only if our bodies are short of carbohydrates.

10. MORE PROTEIN… Proteins are ‘complex nutrients’ made up of smaller sub-units called amino acids; the useable form of protein in the body. The human body can produce 11 of 20 necessary amino acids; the remaining 9 need to be obtained from the intake of food. High-quality protein sources: Foods that contain all nine of the essential amino acids. Examples include eggs, meat, fish, poultry, and milk products. Low-quality protein sources: Foods that are lacking in one or more essential amino acids. Examples of low-quality protein sources include cereals, grain products, legumes, and nuts.

11. FATS  Are also known as ‘lipids’  Fats are a concentrated source of energy, and they are especially useful during prolonged physical activity.  The useable form of fat in the body is known as a ‘FATTY ACID’  Are not detrimental, as fats are a nutrient that the body needs to stay healthy.  Help in the absorption of the fat-soluble vitamins that your body needs.

12. MICRONUTRIENTS Play an essential role in how the body functions but only a ‘smaller’ daily amount is needed. Unlike MACRONUTRIENTS (carbohydrates, proteins, and fats) vitamins and minerals are considered micronutrients Do not provide energy or calories. Labeled ‘non-energy nutrients’ on independent consumption but help the body utilize the energy provided by the macronutrients.

13. VITAMINS  Vitamins are chemicals that the body needs to build, and maintain its cells; to release energy from macronutrients.  Vitamins are either water-soluble or fat-soluble  Water-soluble vitamins: The body cannot store water soluble vitamins, thus daily consumption is needed to help maintain health. For example, VITAMIN C.  Fat-soluble vitamins: Are absorbed in the small intestine and then stored in the liver. For example, VITAMIN D.

14. More on Vitamins… There are 11 vitamins that have specific functions in the body and in maintaining health: *Vitamin A: VisionVitamin B1(Thiamin) *Vitamin B12 (Cobalamin) Nervous SystemVitamin B(Ribofalvin) *Vitamin C (Ascorbic Acid) Infections/Wounds Vitamin B3 (Niacin) *Vitamin D Bones Biotin *Vitamin E Chlolesterol Folate Vitamin K

15. MINERALS Aside from helping the body get energy from macronutrients, minerals help make bones, proteins, and blood. For example: Calcium which the body obtains from dairy products, is part of the structure of bones and teeth Iron found in some meat and dark-green vegetables, play a role in carrying oxygen to body tissues ELECTROLYTES are minerals that carry an electrical charge when dissolved in the body; found in the fluids of the body: blood and around cells Electrolytes balance fluid levels in the body to maintain blood pressure and conduct nerve impulses Sodium, chloride and potassium are examples

16. Minerals to Note There are 9 minerals with specific roles for the body. Draw particular attention to: Calcium- maintenance of bone and teeth, aids muscle, nerve functions and blood clotting Fluoride- maintenance of bone and teeth Iodine-regulates thyroid hormone and energy use Iron- necessary to form hemoglobin to carry oxygen Magnesium- nerve impulse transmission Chloride Chromium Copper Phosphorus

17. What are Calories? The term calorie is a measure of heat. It is the amount of energy needed to raise the temperature of 1 gram of pure water by 1 degree Celsius. In the dietary context, what is called a calorie is, in fact a kilocalorie (1000 calories). Calories are a measure of the amount of energy that food will produce as it passes through the body. Macronutrients (carbohydrates, proteins and fats) provide all the energy one’s body uses as fuel. The measurement of energy from these macronutrients in units is called ‘calories’.

18. Calorie Numbers The three macronutrients supply energy (calories) in different amounts: 1 gram of carbohydrate is equal to 4 calories 1 gram of protein is equal to 4 calories 1 gram of fat is equal to 9 calories It is generally recommended that we get 45-65 percent of our calories from carbohydrates, 10-35 percent from protein, and 20-35 percent from fats.

19. So… How to Achieve Optimum Health and Body Weight? The Energy Balance Equation Balance of the ‘energy intake’ with ‘energy expenditure’

20. The Energy Balance Equation Energy intakeexpenditureWeight SAME This is known as ‘NEUTRAL’ energy balance Energy intake than expenditureWeight LOSS This is known as ‘NEGATIVE’ energy balance Energy intake than expenditure Weight GAIN This is known as ‘POSITIVE’ energy balance

21. A Resource to help… Canada's Food Guide to Healthy Eating Is a simple tool to help people plan their food choices on a daily basis Eating balanced, nutritious meals, combined with regular physical activity, enables an individual to achieve and maintain a healthy body weight, have more energy, and overall better health.