Download - NUTRITION
NUTRITIONThe science that studies food and how it
benefits the body
You need energy You feel hungry You eat to get rid of hunger You feel satisfied You need more energy The cycle repeats
Satisfying Hunger
Carbohydrates Protein Fat Minerals Vitamins Water Fiber
7 Primary Nutrients
Body uses carbs to make glucose which is the fuel that gives you energy
Glucose can be used immediately or stored in liver and muscles
Can be found in fruits, vegetables, grains, milk products, and foods containing added sugars
Recommended daily intake = 300 grams
Carbohydrates :primary source of energy
Simple carbs – Made up of one or two sugars, absorbed quickly. Examples are syrups, soda, fruits, etc.
Complex carbs – Also known of starches, made up of 3 or more linked sugars. They take the longest to digest. Examples are pasta, rice, breads, etc.
Simple vs. Complex Carbs
Essential for body growth and repair of body cells and tissue
Proteins are made up of amino acids
Essential amino acids – amino acids that can’t be made by our bodies. It is essential that our diet provides these.
Examples are meat, poultry, fish, cheese, milk, eggs, etc.
Recommended daily intake = 50 grams
Proteins
Another source of energy, essential for normal body functioning.
Healthy fats – monounsaturated and polyunsaturated fats (nuts, vegetable oils, fish)
Unhealthy fats – trans fats, saturated fats, and cholesterol (fatty meats, cheeses, butter, whole milk, etc.)
Recommended daily intake = 65 grams
Fats
Organic substances (made by plants or animals) that your body needs to grow and develop normally. Vitamins play a unique role in boosting and maintaining your health.
Can be found in fruits, vegetables, whole grain breads, etc.
Vitamins
Inorganic (not made by living things) substances that are essential for the proper functioning of the body.
Calcium and phosphorus are the main mineral components of the human bones and teeth
Examples include sodium, potassium, calcium, chloride, etc.
Minerals
Essential to our body because it carries nutrients
Approximately 60% of the adult human body is composed of water
Assists in digestion and maintaining body temperature (sweating)
Estimated water requirement for average adult =2 liters/day
Sources include juices, milk, fruits, vegetables
Water
Plays crucial role in the proper functioning of the gastrointestinal system
Low dietary fiber may result in severe constipation or disease of the colon
Natural sources include fruits, vegetables, cereals, etc
Recommended daily intake = 25 grams
Fiber