1. Health I: NUTRITION
FOOD CATEGORIES
You are what you eat!

2. Macronutrients Micronutrients Fibre
Food can be broken down into 3 major categories:
Macronutrients
Micronutrients
Fibre

3. MACRONUTRIENTS 1. Protein 2. Carbohydrate 3. Fat
These are out direct sources of energy for daily life, physical exercise and work
consumed in large amounts
There are 3 types:
1. Protein
2. Carbohydrate
3. Fat

4. PROTEIN directly involved in fundamental chemical processes of life
when ingested:
-broken down into 20 amino acids

6. PROTEIN directly involved in fundamental chemical processes of life
when ingested:
-broken down into 20 amino acids
- 9 essential amino acids  attained through food (body produces 11 others)
Complete protein – food that contains all 9 amino acids
- meat, eggs, cheese and milk
Incomplete protein –foods containing one but not all essential amino acids
- vegetables and fruits

7. each gram of protein contains 4 Calories of energy
for every kilogram of body weight, an adult needs 0.8 grams of protein
necessary for growth and repair of all tissues, and a critical component of hormones, enzymes and the immune system

8. CARBOHYDRATE most accessible energy source for the body
each gram yields 4 Calories of energy

9. Complex (starch) Simple (sugars) -takes body longer to absorb
-80 % of total carb intake
-cereals, fruits, vegetables, legumes and pasta
absorb MUCH faster
refined white sugar, pop, candy, etc

10. FAT insulate and protect vital organs
highest energy yield = 9 calories of energy per gram

11. Saturated Unsaturated -animal sources -LDL (low-density lipoproteins)
-high levels LDL increased cholesterol plaque on artery walls heart disease
Unsaturated
plant sources
high concentrations of high-density lipoproteins (HDL)
flushed out of body

12. MICRONUTRIENTS Vitamins Minerals Water needed in smaller quantities
there are 3 types:
Vitamins
Minerals
Water

13. Vitamins and Minerals Water
assist the body in: metabolism regulation, energy release and bone and muscle synthesis
Key vitamins: A,B,C,D,E,K, thiamine and riboflavin
A, D, E, K fat soluble and toxic in high levels
B and C water soluble
7 key minerals: calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur
Water
sufficient water is needed to help:
-aid in digestion, carry nutrients and eliminate waster products

16. FOOD LABELS The nutrient info is based on a specified quantity of food
The % Daily Value gives a context to the actual amount. It indicates the amount if your daily diet was 100 g.
This number is the actual amount of the nutrient in the specified quantity of food
The Nutrition Fact box would always include this list of Calories and nutrients even if the amount is zero.