Nutrition

The process by which your body takes in and uses food.

Why do people eat? Hunger Natural physical drive to eat, prompted by the body’s need for food. Appetite Is the psychological desire for food. Hunger Natural physical drive to eat, prompted by the body’s need for food. Appetite Is the psychological desire for food.

Nutritions Nutrients are substances in food that your body needs to grow, repair itself, and supply you with energy.

Calorie A unit of heat to mesuare the energy your body uses and the energy it receives from food

Nutrients that provide Energy Carbohydrates Proteins Fats Carbohydrates Proteins Fats

Carbohydrates Main source of energy 45 to 65% per day Simple = sugar – fructosa, lactosa (fruits, milk) Complex = starches – long chains of sugars linked togetger (pasta, bread, potatoes…) Fiber = complex can not be digested by the body (whole grain, seeds, nuts, legumes), ( g per day) Main source of energy 45 to 65% per day Simple = sugar – fructosa, lactosa (fruits, milk) Complex = starches – long chains of sugars linked togetger (pasta, bread, potatoes…) Fiber = complex can not be digested by the body (whole grain, seeds, nuts, legumes), ( g per day)

Proteins Nutrients the body uses to build and maintain it’s cells and tissues Made up of chemical called amino acids Body uses 20 amino acids 9 amino acids are essential, must get them from food. Nutrients the body uses to build and maintain it’s cells and tissues Made up of chemical called amino acids Body uses 20 amino acids 9 amino acids are essential, must get them from food.

Proteins Animal resourses: meat, eggs, dairy products Plants resourses: soya, graints, nuts, seeds, legumes Important specially for teens (bones, muscles, ligaments, hormones, enzyme…) Boys: 52 grams, girls 46 grams per day Animal resourses: meat, eggs, dairy products Plants resourses: soya, graints, nuts, seeds, legumes Important specially for teens (bones, muscles, ligaments, hormones, enzyme…) Boys: 52 grams, girls 46 grams per day

Fats Body needs fat to survive Unsaturated fats Vegetable oils, nuts, seeds Saturated fats Animal based foods, dairy, palm oil, coconut oil, Trans fat Formed by hydrogenation process, Worst type of fat! Margarine, snack foods, baked goods – cookies, crackers Recomandation – less that 25% fat´s energy per day Body needs fat to survive Unsaturated fats Vegetable oils, nuts, seeds Saturated fats Animal based foods, dairy, palm oil, coconut oil, Trans fat Formed by hydrogenation process, Worst type of fat! Margarine, snack foods, baked goods – cookies, crackers Recomandation – less that 25% fat´s energy per day

Cholesterol waxy fat-like substance in your blood HDL – „Good“ Create cell wals, hormones and vit D X LDL, reduce heart attack, stroke, reducing trans fats LDL – „Bad“ Can clogs arteries Couse hard attack waxy fat-like substance in your blood HDL – „Good“ Create cell wals, hormones and vit D X LDL, reduce heart attack, stroke, reducing trans fats LDL – „Bad“ Can clogs arteries Couse hard attack

Other types of Nutrients Vitamins Minerals Water Vitamins Minerals Water

Vitamins Are compounds found in food that help regulate many body processes Chart in book on page 263 Make a advertisement for vitamins Are compounds found in food that help regulate many body processes Chart in book on page 263 Make a advertisement for vitamins

Minerals Are elements found in food that are used by the body Chart page 264 in book Are elements found in food that are used by the body Chart page 264 in book

Water Moving food through the digestive system Chemical reaction in the body Transportation nutrients and removing wasters Cooling the body Lubricating the joints Moving food through the digestive system Chemical reaction in the body Transportation nutrients and removing wasters Cooling the body Lubricating the joints

Water 2,5 l per day 9 – 13 cups per day Excersice Hot tempreature 2,5 l per day 9 – 13 cups per day Excersice Hot tempreature