Nutrition and Healthy Eating Properly Fuelling Your Body

WHAT IS NUTRITION It is the science behind how our body uses the components of food to grow, maintain, and repair itself. The components used are called nutrients, which are chemical elements and compounds essential to our life.

Nutrients 50 nutrients belong to one of the six general categories: ◦ Carbohydrates ◦ Fats ◦ Proteins ◦ Minerals ◦ Vitamins ◦ Water  Except for water all the nutrients within each category have a similar chemical make up but have different functions within the body

Carbohydrates Are the preferred source of food energy for you body. Over 50% of your total daily caloric intake should be from carbohydrate- rich foods.

Types of Carbohydrates There are two types of carbohydrates: ◦ Simple ◦ Complex

Simple Carbohydrates Are also called sugars (which occur naturally in fruit, milk, etc) Usually used in less nutritious food such as pop, candy, etc. Provide the body with a quick energy source because they are readily consumed and absorbed.

Complex Carbohydrates Come from starches found in grain products, vegetables, and legumes. The term ‘complex’ refers to the make up of the molecules in the carbohydrates (long chain of glucose) Provide the body with a slow steady source of energy as it takes longer to break down

Simple vs. Complex Carbohydrates Simple CarbohydrateComplex Carbohydrates Fruit juices Milk Yogurt Fruit Chocolate bars Candies Pop Baked good (cookies, etc) Bread Pasta Cereal Rice Potatoes Peas Beans Vegetables

Fats Are a concentrated source of energy which is useful during prolong physical activity. Fat is essential to our health and helps us to absorb certain vitamins Choosing higher-fat foods too often is what leads to health concerns.

Fat Food Sources Besides McDonald’s or other fast food there are various foods which provide our body with fat: ◦ Butter/margarine ◦ Meat, poultry ◦ Milk and milk products ◦ Oils, salad dressings ◦ Seeds and nuts

Proteins Are responsible for the development and maintenance of body cells, tissues, and structures Also provides energy and/or calories ◦ Food sources: meat, poultry, eggs, vegetables, grains

Water Has three main functions ◦ Nutrient transport ◦ Temperature regulation ◦ Waste product removal ◦ Food sources: drinking water, and all foods that contain fluid (milk, juices, fruit, soups) ◦ See page 293 for details on the macronutrients

Vitamins Are chemicals need to build and maintain cells in our bodies. Two main types of vitamins ◦ Water-soluble- cannot be stored ◦ Fat soluble- store in liver

Minerals Help the body get energy from macronutrients Help make bones, protein, and blood. ◦ Example: calcium is needed for healthy bones and teeth ◦ See page 295 for details on function of vitamins and minerals

What Are Calories? Out of the 6 main nutrients there are only 3 sources of energy: 1. carbohydrates 2. proteins 3. fats

Calorie Counting Nutritionists measure how much energy we get form the three energy nutrients in units called calories. The term calorie is a measure of heat- the amount of energy required to raise the temperature of 1 gram of pure water by 1 degree celcius.

Calorie Counting In dietary context, a calorie in a kilocalorie (1000 calories) ◦ It measures the amount of energy that food will produce as it passes through the body. ◦ Can be measured in joules (metric unit of energy) 1 calorie= 4186 joules

Calorie Counting The three energy sources ( protein, carbs, and fat) supply energy in different amounts. ◦ 1 gram of carbs= 4 calories ◦ 1 gram of protein= 4 calories ◦ 1 gram of fat= 9 calories  It is recommended that we get 45-65% of our calories from carbs, 10-35% from portien and % from fatsS