1. Presentors: Terry Chhour Noel Kwok

2. What is Nutrition? Nutrition is the study of food, their nutrients and their effects of health.

3. Key concepts Food provide energy (calories), and nutrients needed for growth and health. Poor nutrition can result from inadequate and excessive levels of nutrient intake. Some groups of people are at higher risk of becoming inadequately nourished than others Poor nutrition can lead to the development of chronic diseases Adequacy, variety and balance are key to a healthy diet There no “good” and “bad” foods

4. Nutrients Carbohydrates Proteins Lipids (Fat) Vitamins Minerals Water

5. Carbohydrates Source of easy energy Extra carbs  sugar  fat Stored in liver Carb loading? Beneficial before a marathon, sport event, tests

6. Taking in carbohydrates Choose fruits, vegetables and whole grains limit added sugars Provide lots of calories but no nutrients Require energy and nutrients to process Contribute to tooth decay Contribute to obesity and diabetes

7. Lipids [Fats] Source of energy [x2 than carbs and protein] Protect against shock Insulate in extreme temperatures Body can store infinite amounts of fat

8. Taking in Fats Avocados, Almonds, Fatty fish Avoid saturated and trans fats Fatty cuts of meat and butter Raise cholesterol level  cardiovascular disease

9. Proteins Building blocks Growth, repair, and replace Ex. Muscle, blood, skin Facilitate and regulate Ex. Digestion Source of energy [not the best use of protein] Starvation  break down tissue to supply body with protein Too much protein  sugar  fat Stored in adipose tissue

10. Taking in protein Foods from animals Ex. Meat, eggs, milk, soy Too much will contribute to heart disease Naturally high in saturated fat and cholesterol

11. Vitamins Do not provide energy Can be destroyed by light and heat 13 different vitamins Some roles include: Maintains Eye sight Protect nerve cells Makes blood clotting proteins

12. Minerals Cannot be destroyed Sodium Fluid balance Calcium Bones and teeth Iron In blood, carries oxygen to muscles

13. Calorie dense food vs. Nutrient dense food Calorie dense has more calories, but is low in nutrients Nutrient dense has more nutrients, but is low in calories Snickers vs. Strawberries

14. Manage calories Based on personal needs Weight gain Exercise, increase intake Weight loss Exercise, decrease intake Energy needs Calorie counting

15. Physical activity Controls calories Burn fat Builds muscle Stress relief

16. Review Introduce nutrition You are what you eat Eat raw, natural foods More fruits, vegetables, and whole grains Nutrition AND exercise is needed for maintaining good health

17. Our goals Make students aware of the importance of nutrition and give them the ability to develop good judgement and self dicipline to expand their diets, eat calorie dense foods in moderation, while maintaining good nutrition.