NUTRITION

What is Nutrition? The science or study of food and the way in which the body uses food. Nutrients: A substance in food that provides energy for the body!

What does our body need???? 6 Essential Nutrients Gives Body Energy Protein Carbohydrates Fats Additional Nutrients Vitamins Minerals Water

What are Calories? Carbs, Proteins, and Fats provide energy (calories) for the body. Calories: Are the amount of energy food gives the body. What happens if your body doesn’t use all its calories? How many calories does a person need to meet their daily energy needs?

Carbohydrates (You Need Them!!!) Fuel for activity = energy supply Recommended intake = 55-60% of daily caloric intake 4 calories per gram (For every 1 gram of carbs you eat, your gets 4 calories of energy)

Carbs cont. Simple (use sparingly) Complex (eat often) Sugars Provide sweetness Fruit, milk, soft drinks, candy and desserts Complex (eat often) Comes from plant foods. Grains, and (potatoes) Most carbs you eat should come from complex carbs!

Protein Helps form body’s structural components (muscle, hair, skin, nails) Recommended Intake = 10-15% of daily caloric intake. 4 calories per gram

Fats Necessary! 9 calories per gram Recommended intake = 30% or less of total caloric intake

Fats Cont. Saturated ---- Animal fats (Steaks) Usually solid at room temperature Too much can cause obesity, and heart disease! Unsaturated ---- Vegetable Fats Monounsaturated and polyunsaturated

Cholesterol LDL = “Bad” cholesterol HDL = “Good” cholesterol Foods high in saturated fat increases this type of cholesterol Foods with unsaturated fats decrease this type of cholesterol HDL = “Good” cholesterol Monounsaturated fats actually increase this type of cholesterol

Vitamins Help chemical reactions take place in the body Fat-soluble Stored in fat deposits in the body A,D,E, and K Water-soluble Stored in the blood stream. Excess vitamins are excreted in urine. C, B, B-6, thiamine, riboflavin, and niacin.

Minerals Sodium: helps the body maintain a proper balance of body fluid and plays a major role in nerve transmission and cardiac function. Potassium: helps to maintain your heartbeat, water balance, and nerve transmission.

Minerals cont. Calcium and Phosphorus: Build bones and teeth and maintain bone strength Iodine: Essential for proper functioning of the thyroid gland and for normal reproduction Iron: Combines with protein to form hemoglobin, and essential element of the blood

Water Primary component of blood and tissue fluids Accounts for 65% (+ or -) of your weight Eight 8 oz glasses of water needed per day You can live up to 50 days without food but only a few without water