ESSENTIAL NUTRITION

Vitamins  2 groups – Fat and water soluble  Fat soluble – A,D,E,K – stored in body  Come from fat in food  Water soluble – C, B – need to be replaced  Come from fruit and green vegetables

Minerals  Macro-minerals and Micro-minerals  Need more macro minerals and less Micro minerals  Balanced diet to ensure enough

Fats  Needed to produce energy  Twice as effective as carbs or proteins  2 groups – Saturated and Unsaturated  30% total calories from fat  Only 10% from Saturated

Saturated Fats  Bad fats  Meat, eggs, butter and fried food  Cause rise in cholesterol  Should try to reduce

UnSaturated fats  Good Fats  Olive and canola oil, peanuts, avocado, fish  Reduce cholesterol

Carbohydrates  Simple (Sugar) and Complex (Grain)  Simple give quick burst of energy  Complex slowly release so more nutritious  Should not avoid because need energy  Instead eat healthy carbs  Brown and whole grains

Proteins  Like the building blocks and workers of body  Build and repair tissue, fight infection and carry oxygen  Complete proteins Milk, eggs, poultry, fish  Incomplete Proteins: Tofu, rice and beans  Incomplete are missing one kind of amino acid  If eating incomplete need variety to get everything

Water  Most important – 70% of body  Cools us down, delivers oxygen and nutrients, removes waste  Should drink 8 cups (250mls) a day  Should only drink water  Drink regularly, not just when thirsty

Questions  What kind of vitamins do we need to replace everyday?  Why is this necessary?  What are good and bad fats?  Why are they good or bad?  What is the problem with most North American diets?  Why do we need carbohydrates?  What kind do we need?  Why is it important to eat a variety of proteins?  When should we drink water?  How much water should you drink a day?