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