1. Water, Vitamins & Minerals

2. Water Essential for life
It is possible to live without food than without water.
Water makes up about 45-75% of your body weight

3. Why is water important? Aids with transport Mechanical functions
Helps to break substances down
Helps to maintain body temperature/pH

4. How much water do you need?
Adequate intake:
For men: 125 oz / day
For women: 91 oz / day
Ideally 80% of water should coming from drinking fluids.
20% of water intake should come from food

5. Vitamins & Minerals

6. Vitamins
Certain vitamins and minerals are needed for the body to function.
13 vitamins
22 minerals
Two types of vitamins
Water-soluble
Fat-soluble

7. (Kline, 2008)

8. (Kline, 2008)

9. Minerals 22 minerals are needed by the body Two categories: Major
Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur
Trace
Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt

10. Sodium What does sodium do for you? Helps maintain fluid balance
Helps transmit nerve impulses
Influences contraction and relaxation of muscles

11. Sodium & Health Too much sodium Causes high blood pressure
May lead to fluid retention

12. Sodium Savvy
The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300-6,900 mg each day.
It is recommended to stay in a range of 1,500 to 2,400 mg / day.

13. Where are you getting sodium?

14. Sodium & Food On food labels: Monosodium glutamate (MSG) Baking soda
Baking powder
Disodium phosphate
Sodium alginate
Sodium nitrate or nitrite

15. Reducing sodium in your diet
Eat more fresh foods
Eat less processed foods
Look for low-sodium products
Limit the salt you add to foods
Experiment with other seasonings
Use salt substitutes with caution

16. Calcium The most abundant mineral in your body Known for bone health
99% is stored in the bones
Known for bone health
How much do you need?
Males years old: 1,000 mg / day
Females years old: 1,000 mg / day

17. Vitamin D / Calcium Deficiency
May lead to osteomalacia and/or osteoporosis

18. Calcium & Foods Dairy products, fortified juices, sardines Food
Yogurt, plain (low-fat)
Yogurt, flavored (low-fat)
1 cup mg
1 cup – 345 mg
Milk, skim
Milk, 1-2%
1 cup – 302 mg
1 cup – 300 mg
Ice cream
½ cup – 88 mg
Broccoli, cooked
½ cup – 68 mg
Salmon, canned
3 oz – 165 mg
Fortified orange juice
8 oz – 300 mg

19. Iron
Iron deficiency is the most widespread vitamin or mineral deficiency in the world.
70% of your body’s iron is in your hemoglobin
Too little iron = too little oxygen

20. Iron & Foods Heme iron: Non-heme iron: Found in animal products
Red meats, liver, poultry and eggs
Non-heme iron:
Found in plant products
Beans, nuts, seeds, dried fruits, fortified breads and cereals

21. Iron supplements Check with your doctor first. High risk groups:
Strict vegetarians
Those who do not eat a balanced diet
Those who are over 60
Smokers and those who regularly drink alcohol
Chronic dieters
Those who suffer from food allergies, intolerances

22. Antioxidants / Phytochemicals
What are they?
Why are they important?
Where do you get them?
(Kline, 2008)