Nutrition The process of consuming nutrients and the body’s use of those nutrients to maintain life processes.

Essential Nutrients There are 6 essential nutrients in the foods we eat and the drinks we consume

DIET Your diet is the food you eat not a ride at an amusement park!! You should not go on and off a DIET. Make a LIFESTYLE change that incorporates the following guidelines of eating to ensure you have a healthy future. One in which you will maintain a healthy weight, have consistent energy and happiness and be more resistant to infection and disease.

Macronutrients Nutrients that provide energy to fuel the body’s processes This energy is expressed as “calories”. Carbohydrates, Fats, Proteins

Micronutrients Nutrients that do not provide the body with energy. They help assist with and regulate bodily processes and may be referred to as “regulating nutrients” Vitamins, Minerals, Water

Carbohydrates 4 calories per gram First source of energy Categories Simple Sugars (They taste sweet to the tongue and enter the bloodstream quickly) Starches (Complex arrangement of simple sugar molecules that don’t taste sweet to the tongue) Fiber (Provide structure to the plant and stores water for the plant. Provides no energy and is usually not digestible.)

Carbohydrates 50-60% of calories Functions Sugars-quick energy Starches-sustained energy Fiber- no energy, maintains stool moisture, removes waste Sources All plant products. The only animal product containing a substantial amount of CHO’s is milk, which contains lactose (milk sugar).

Fats % of Calories FUNCTION Second source of energy Long term energy storage, enable hormone/vitamin use and transfer, insulation, padding of organs, etc. Sources plant and animal sources. Animal fats are generally less healthy than plant fats. *** 600 cal. Of a 2000 cal diet

Fats Con’t Saturated- solid at room temp (mostly from animals) Unsaturated- liquid at room temp Poly and Mono (from plants) Trans fats- Most unhealthy. Only man-made fat! (Body cannot breakdown)

FATS Animal fats are generally less healthy than plant fats. Why? Animal fats are saturated and much more likely to cause fatty deposits (plaques) in the arteries. Plaque in the arteries can lead to CAD!

Fats Most of the fat that you eat should come from unsaturated sources: polyunsaturated fats and monounsaturated fats. In general, nuts, vegetable oils, and fish are sources of unsaturated fats. The table below provides examples of specific types of unsaturated fats.

Health Unsaturated Fats Monounsaturated Fat Sources Omega-6 Polyunsaturated Fat Sources Omega-3 Polyunsaturated Fat Sources Nuts Vegetable oils Canola oil Olive oil High oleic safflower oil Sunflower oil Avocado Soybean oil Corn oil Safflower oil Soybean oil Canola oil Walnuts Flaxseed Fish: trout, herring, and salmon

*Cholesterol is a fat-like substance only found in animal products (made by the liver), is not classified as a fat, and provides no energy to the body yet it is an essential component of cell membranes and hormone production. FATS

Protein 4 calories per gram 10-35% of diet Bodies Last resort of energy

Protein Function Cell Production and Repair Enzyme Production (Responsible for metabolic processes i.e. digestion of food synthesis of DNA most enzymes are Proteins) Antibody Production (immune system)

Protein Recommendations School-age kids need grams a day. Teenage boys need up to 52 grams a day. Teenage girls need 46 grams a day. Adult men need about 56 grams a day. Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)pregnant

5-6 Meals a Day Keeps energy level up Keeps blood sugar level steady( provided you are eating low sugar foods)

WATER DRINK MORE WATER!!!!! Body made up of 60% Water Water helps remove waste and carry nutrients oz. Glasses a day – Dehydration can cause: Fatigue Headaches Fuzzy memory lightheadedness