Health and Nutrition

Happiness is nothing more than good health and a bad memory. Nutrition: Why should you care ? Happiness is nothing more than good health and a bad memory. Albert Schweitzer Physical Growth Body image Brain Daily activities Sports performance Prevention of diseases

Cereals legumes, roots, tubers Vegetables Fruits Milk Meat Sweets, oils, fats Cereals legumes, roots, tubers

The Importance of Good Nutrition Good nutrition enhances your quality of life and helps you prevent disease. It provides you with the calories and nutrients your body needs for maximum energy and wellness. NUTRITION: THE PROCESS BY WHICH THE BODY TAKES IN AND USES FOOD. NUTRIENTS: SUBSTANCES IN FOODS THAT YOUR BODY NEEDS TO GROW, TO REPAIR, AND TO PROVIDE ENERGY. CALORIES: UNITS OF HEAT THAT MEASURE THE ENERGY USED BY THE BODY AND ENERGY SUPPLIED TO THE BODY BY FOODS.

What Influences Your Food Choices? 1. Hunger and Appetite: Hunger: Natural need to eat and not starve. Appetite: A desire to eat. 2. Emotions: Stress, Anger, Happy, Sad, Boredom, etc, 3. Environment: Family and Friends 4. Cultural and Ethnic Background: Race, Religion, Heritage 5. Convenience and Cost: Where you live, On the go lifestyle, Family income 6. Advertising: Health messages, Influence your looks

Nutrients 6 GROUPS OF NUTRIENTS: Carbohydrates Proteins Fats Vitamins Minerals Water

Carbohydrates Carbohydrates: are the starches and sugars present in food. They are classified as either simple or complex. Complex carbohydrates are starches. Examples include: whole grains seeds legumes - Fiber is an indigestible complex carbohydrate that helps move waste through the digestive system. Simple carbohydrates: are sugars. Examples include: glucose fructose lactose. Body’s preferred source of energy. Body converts all carbohydrates to glucose, a simple sugar. Glucose is not used right away and it is stored as glycogen. Too many carbohydrates will cause the body to store the excess as fat.

Proteins Proteins are nutrients that help build and maintain body cells and tissues. Proteins are classified into two groups: complete and incomplete. Complete proteins contain amounts of all nine essential amino acids. SOURCES INCLUDE: *Fish, meat, poultry, eggs, milk, cheese, yogurt, and many soybean products. Incomplete proteins lack one or more essential amino acids. *Beans, peas, nuts, and whole grains. Proteins have many functions: - Help make new cells. -Help make and repair tissues. - Help make enzymes, hormones, and antibodies. - Provide energy.

Fats Fats are a type of lipid, a fatty substance that do not dissolve in water. The building blocks of fats are called fatty acids Fatty Acids are classified as two types Saturated: Animal fats and tropical oils High intake is associated with an increased risk of heart disease Unsaturated: Vegetable fats Associated with a reduced risk of heart disease Fatty acids that the body needs, but is unable to make are called essential fatty acids Transport vitamins A, D, E, and K Sources of linoleic acid- essential fatty acid that is needed for growth and healthy skin High intake of saturated fats is linked to increased cholesterol production Excess cholesterol can lead to an increased risk of heart disease

Vitamins and Minerals Vitamins are compounds that help regulate many vital body processes that include: Digestion 2. Absorption 3. Metabolism 4. Circulation Vitamins are classified into two groups: Fat-soluble vitamins are absorbed, stored, and transported in fat. Your body stores these vitamins in your fatty tissue, liver, and kidneys. Excess buildup can be toxic.These include vitamins A, D, E, and K. Water-soluble vitamins dissolve in water and pass easily into the blood during digestion. The body does not store these so they need to be replenished regularly. Includes vitamins C, B1 ,B2, Niacin, B6, Folic acid, and B12. Minerals are substances that the body cannot manufacture but are needed for forming healthy bones and teeth and regulating many vital body processes. Important minerals include: -Calcium -Phosphorus –Magnesium -Iron

Water Water helps to maintain many bodily functions. Lubricates your joints and mucous membranes. - Enables you to swallow and digest foods. Absorb other nutrients, and eliminate wastes. - Perspiration helps maintain normal body temperature. Water makes up around 65% of the body. It’s important to drink at least 8 cups of water a day to maintain health.

Are You Eating A Balanced Diet? The Food Guide Pyramid Are You Eating A Balanced Diet?

Nutrition and Product Labeling Product labeling advertise a food’s nutritious value. Some common used terms are light, less, free, more, rich, rich in, lean, or excellent source of. Many food products have open dates on their label. Examples are expiration date, freshness date, pack date, and sell-by date. 5-4 Food and Healthy Living