3. What Is Nutrition? - Is defined as all body processes relating to food including: digestion, absorption, metabolism, circulation and Elimination -These processes allow the body to use food for energy, maintenance of health, and growth

4. Diet The Food and beverages we eat and drink Over time the diet we choose will be helpful or harmful to our bodies

5. What is a Nutrient Composed of chemical elements found in food They are used by the body to perform many different body functions

6.  Vitamins  Minerals  Water  Protein  Carbohydrates Sugars Starches Cellulose  Fats

7. Carbohydrates Major source of readily usable human energy Commonly called “starches” or “sugars” Examples: breads, cereals, pastas, potatoes

8. Lipids Commonly called fats and oils Help maintain body temperature by providing insulation and cushion for organs Most dense calorically Examples: butter, margarine, oils, cream, fatty meats, cheeses, and egg yolk

9. Proteins are the basic components of all body cells Essential for building and repairing tissue, regulating body functions, and providing energy and heat Examples include animal meats, fish, milk, cheeses, and eggs, beans, and nuts

10. Vitamins are organic compounds that are essential to life Important for metabolism, tissue building, and regulation of body processes Examples include Vitamin A, B, C,D, E and many others

11. Minerals are inorganic elements found in all body tissues Regulate body fluids, assist in various body functions, contribute to growth, and aid in building tissues Examples include calcium, zinc, potassium, and sodium

12. Water is found in all body tissues Essential for the digestion of food, makes up most of the blood plasma and cytoplasm of cells and helps move waste material

13. Healthy Diet Calcium and regular exercise help reduce the risk of osteoporosis A fatty diet increases the risk of cancer Saturated fats and cholesterol are linked to a greater risk of heart disease Folic acid decreases the risk of neural tube defects in fetuses

14. Healthy Diet Foods that contain higher fiber content – grains, fruits and vegetables – reduce the risk of cancer Sodium increases the risk of high blood pressure Fruits and vegetables reduce the risk of cancer

15. Healthy Diet Soluble fiber from whole oats as part of a diet low in saturated fat and cholesterol reduces the risk of heart disease

16. Daily Requirements for Basic Nutrition for 2,000 calories Total Daily Fat: 65g Saturated Fat: 20g Cholesterol: 300mg Sodium: 2,400mg Potassium: 3,500mg Total Carbohydrates: 300g Fiber: 25g

17. Nutrients that have Calories: Proteins Carbohydrates Fats

18. Definition of a Calorie: o A unit of measure for energy in food

19. Calories per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4 calories Fat 1 Gram = 9 calories

20. Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition

21. Aim for Fitness 1. Aim for a healthy weight

22. 2. Be physically active each day

23. Build a Healthy Base 3. Let the pyramid guide your choices 4. Choose a variety of grains daily, especially whole grains 5. Choose a variety of fruits and vegetables daily. 6. Keep food safe to eat.

24. Choose Sensibly 7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars 9. Choose and prepare food with less salt 10. If you drink alcoholic beverages do so in moderation