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 B 12 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