NUTRITION

WHAT IS NUTRITION? PROCESS BY WHICH YOUR BODY TAKES IN AND USES FOOD

NUTRIENTS—SUBSTANCES IN FOOD THAT YOUR BODY NEEDS TO GROW, TO REPAIR ITSELF AND TO SUPPLY YOU WITH ENERGY ENERGY MEASURED IN CALORIES, 1 pound = 3500 calories CALORIE—UNIT OF HEAT USED TO MEASURE THE ENERGY YOUR BODY USES AND THE ENERGY IT RECEIVES FROM FOOD FOOD CALORIES ENERGY

WHY DO PEOPLE EAT? HUNGER—NATURAL PHYSICAL DRIVE TO EAT, PROMPTED BY THE BODY’S NEED FOR FOOD EMOTIONS—STRESS, FRUSTRATION, ANGER, LONELINESS APPETITE—PSYCHOLOGICAL DESIRE FOR FOOD BOREDOM “MINDLESS EATING”

THERE ARE 6 TYPES OF NUTRIENTS. 3 TYPES PROVIDE ENERGY CARBOHYDRATES PROTEIN FATS OTHER 3 PERFORM A VARIETY OF FUNCTIONS VITAMINS MINERALS WATER

CARBOHYDRATES 1 GRAM = 4 CALORIES MAIN SOURCE OF ENERGY SIMPLE CARBS: SUGARS—OCCUR NATURALLY IN FRUITS, DAIRY, HONEY, & MAPLE SYRUP COMPLEX CARBS: STARCHES—GRAINS, BEANS, & ROOT VEGETABLES FIBER—COMPLEX CARB—NOT DIGESTIBLE, AIDS BODY IN DIGESTION, HELPS YOU FEEL FULL

PROTEIN 1 GRAM = 4 CALORIES MADE OF AMINO ACIDS ESSENTIAL AMINO ACIDS—9 THAT MUST COME FROM FOOD MEAT, EGGS, DAIRY, SOY—CONTAIN ALL 9 PLANT SOURCE PROTEINS—USUALLY MISSING 1 OR MORE BASIC BUILDING MATERIAL OF ALL BODY CELLS

FAT 1 GRAM = 9 CALORIES UNSATURATED FATS—VEGETABLE OILS, NUTS, SEEDS SATURATED FATS—MOSTLY ANIMAL BASED, SOLIDS LIKE BUTTER TRANS FATS—WORST KIND OF FAT, FORMED BY HYDROGENATION(CAUSES VEG. OIL TO HARDEN) CONCENTRATED FORM OF ENERGY HELPS WITH BRAIN DEVELOPMENT, BLOOD CLOTTING, CONTROLLING INFLAMMATION, HEALTHY SKIN & HAIR, ABSORB & TRANSPORT FAT-SOLUBLE VITAMINS(A, D, E, & K)

VITAMINS HELP REGULATE BODY PROCESSES WATER-SOLUBLE—DISSOLVE IN WATER C(ascorbic acid), B1(thiamine), B2(riboflavin), NIACIN,B6,FOLIC ACID, B12 FAT-SOLUBLE—ABSORBED, TRANSPORTED, AND STORED IN FAT A, D, E, K

MINERALS ELEMENTS THE BODY CANNOT MAKE, BUT ARE NEEDED FOR HEALTHY BONES, TEETH, & VITAL BODY PROCESSES CALCIUM, PHOSPHOROUS, MAGNESIUM, IRON

WATER MOST ESSENTIAL NUTRIENT MOVES FOOD THROUGH DIGESTIVE SYSTEM DIGESTS CARBS & PROTEINS, AIDS IN CHEMICAL REACTIONS IN BODY TRANSPORTS NUTRIENTS AND REMOVES WASTES STORES & RELEASES HEAT COOLS BODY TEMP CUSHIONS EYES, BRAIN, & SPINAL CORD LUBRICATES THE JOINTS

RELIABLE SOURCES OF HEALTH INFORMATION INTERNET: .EDU, .ORG, .GOV WEBSITES OR CHECK MANY SOURCES OTHER SOURCES: DIETICIANS, DOCTORS, NURSES, HEALTH PROFESSIONALS, BOOKS

NUTRITION DURING PREGNANCY A PREGNANT WOMAN SHOULD INCREASE HER AMOUNTS OF THE FOLLOWING NUTRIENTS: CALCIUM PROTEIN IRON VITAMIN A VITAMIN B COMPLEX FOLIC ACID***