1. Nutrition and Health
Our physical health relies on getting a proper balance
of :
Food and nutrients
Sleep
Exercise

2. Nutrition and Health
Food we consume contains over 50 different nutrients essential for our body to function normally:
Carbohydrates Macronutrient - energy
Fats Macronutrient - energy
Proteins Macronutrient - energy
Minerals Micronutrient
Vitamins Micronutrient
Water Micronutrient

3. Carbohydrates (60% diet intake) macronutrient
Carbs are our primary source of energy. They are found in most Fruits, Vegetables and Grains. The body converts carbs into a sugar called glucose which is easily used to fuel physical activity.

4. Simple Carbohydrates macronutrient
Simple carbohydrates are also called sugars give quick energy because the body can turn them to glucose quickly.

5. Complex Carbohydrates macronutrient
These carbs contain fibre,minerals and vitamins as well as energy. The body breaks the carb down slowly into glucose providing energy for longer durations:

6. Fibre (roughage) micronutrient
A type of carbohydrate the body can’t digest and is not a source of calories but it helps absorb unwanted toxins out of the body. They also help to prevent build up of cholesterol fats that increase heart disease.

7. Fats (30% diet intake) macronutrient
Fats are high in energy but harder to break down. The body uses them after depleting the carb sources. Fats are also needed for absorbing certain vitamins.

8. Good Fat / Bad Fat macronutrient
Unsaturated Good
Saturated and Trans Fat Bad

9. Good and Bad Fat macronutrient
Good fats are unsaturated. They help in our metabolizing and have HDL a type of fat molecule that lowers blood cholesterol
Bad fats are saturated or trans fat and increases LDL a type of fat molecule that raises our blood cholesterol.
Increased blood cholesterol is linked to higher risks of heart disease

10. Proteins (10% diet intake) macronutrient
Proteins while an energy source are not used for energy. Proteins are mainly important for building tissues. They also play roles in digestion, senses and immune systems.

11. Vitamins and Minerals Micronutrients
Vitamins are needed to build and maintain our cells and to release energy from macronutrients
Minerals are inorganic and found in food but are useful in maintaining our body’s systems. Calcium hardens bones, electrolytes (salts) are used to transmit nervous signals. Iron is needed in the blood to help carry oxygen.

12. Vitamins and Minerals micronutrients
Vitamins and Minerals can be supplied by eating a balanced diet of the major food groups. However vitamin supplements can be taken in powder and pill form too.

13. Water (8 cups daily) micronutrient
Water is essential to our metabolism. It is needed by every system and cell to function properly. It contains no energy or nutrients. Water is water. Without water our performance and health deteriorate rapidly.

14. Healthy Diet
By eating a balanced diet you can receive all 50 nutrients needed to be healthy and proper weight. See the Canada Food Guide for recommended servings.

15. What is a Calorie? A calorie is a measure of energy found in our food.
It is the amount of energy needed to raise the temperature of 1 gram of water 1 degree C.

16. How many calories do I need?
Your daily intake of calories will depend on many things like:
Your age
Gender
Level of daily exercise
Your body size
Lean or fat

17. Too many or too few calories
Our weight is affected by our calorie intake. If we burn more calories than we take in, we lose weight. If we take in more calories than we burn each day we will store the excess energy as fat in our adipose cells… An average teenage boy (15 -18) needs about calories /day The average teenage girl (15-18) needs about 2200/day

18. Find the answer to this:
Find out what you could eat or drink that would add up to about the same amount as 2200 calories if you are a girl Or 3000 calories if you are a boy List the items by name and amount

19. Exit Pass
Show some of what you learned by writing at least one fact you learned from today’s lesson on each of the following: (Write or print neatly, use sentences please)
Carbohydrates
MicroNutrient vs MacroNutrient
Minerals
Water
Calorie