nutrition what it is and how to balance it. 6 components to nutrition water carbs protein fats...
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Nutrition
What it is and how to balance it
6 components to nutrition
Water Carbs Protein Fats Vitamins Minerals
Carbs
For energy Carbs (carbohydrate)
go by many names Starch, or sugar
complex carbohydrates and simple sugars respectively
Starch sources: grains, pasta potatoes
Sources of sugar: nearly everything!!!
Protein
builds and maintains body tissue creates all the structures of our
bodies hair, muscles, fingernails
Not all proteins are alike. Proteins are made up of amino
acids.
Protein
Essential Amino acids are a fundamental part of our diet. 10 of the 20 amino acids are made by the human body The other 10 cannot and must be eaten. ***These other ten are "essential amino acids"
They can easily be provided by a balanced diet.***
Protein as Energy source Inefficient use of protein because It must be used immediately or the body converts protein to fat
Fats
Contain twice the energy per gram as either carbs or protein.
Important for getting your vitamins Vitamins A, D, E and K require
fats You must eat fats along with
these vitamins for your body to absorb them
They are “fat soluble” ( as opposed to water soluble)
Fats Your body uses fat mainly as
energy storage Cholestrol
Needed for many processes Present in animal based foods
Not present in plant based foods
Your liver produces all you need**
Fats
In our body used for energy storage Excess carbs and glucose
are converted to fats needed to cushion all
organs and to insulate against heat loss.
Becomes harmful in excess Stresses bones, muscles, heart
and emotions
Vitamins and Minerals
Both are substances needed in tiny amounts for metabolic processes Minerals are inorganic Digesting food,
building/repairing tissue, transporting materials etc
Are you getting enough? Marked on food labels as
% DV Percentage daily value
Vitamins and minerals
Are you getting enough? carefully plan your diet to
include: dairy foods, veggies, meats
and fortified foods Fortified = vitamins/minerals
added (ie. Iodine in salt, vitamin D in milk etc.)
Or take a multivitamin that supplement your diet.
Does not replace a healthy diet
Focus Vitamins and minerals
Tough vits and mins to get enough of in your diet.
Calcium What It Does
Keeps bones and teeth healthy Helps nerves function Regulates your heartbeat Needed to make blood clot
Where you get it Dark leafy greens, beans, dairy
Focus Vitamins and minerals
Vitamin D What it does
forms bones and teeth Helps immune function
Where to get it Sun bathing Vitamin D fortified milk Salmon with bones/Sardines Eggs and egg substitutes
Focus Vitamins and minerals
Vitamin C What it does
Heals wounds and broken bones Smokers should take 175% DV
Improves immunity
Where to get it Fruits, broccoli cabbage
Focus Vitamins and minerals
Vitamin B12
What it do Helps absorb food Helps nervous system
Memory
Keeps blood cells healthy
Where you git it Liver
Meat in general
Milk Fortified cereals
Energy from food
Only three of the six parts of your diet give you energy Carbohydrates
4 cal/g
Proteins 4 cal/g
Fats 9 cal/g
Energy needs You need energy for everything
your body does and even for your mind’s thoughts!
The basic energy requirements are keep your heart, brain and other organs going.
In addition any exercise you do requires energy based on Intensity of activity Your body mass
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