Download SMED 10 Nutrition PowerPoint

What Is Nutrition?
Nutrition is the science behind
how your body uses the
components of food to grow,
maintain, and repair itself.
What then are NUTRIENTS?
• NUTRIENTS are the
chemical elements and
compounds that are
essential to the growth
and maintenance of life.
• Your body needs more than
50 nutrients on a daily basis
in order to function
properly; each nutrient
helps your body perform a
specific task.
• The 50 nutrients
belong to one of six
general categories:
Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water
Macronutrients
• Macro nutrients are the nutrients that we need in
relatively large amounts every day.
• In addition to water, the macronutrients are
carbohydrates, proteins, and fats
• These three
MACRONUTRIENTS are
also known as the ‘energy
nutrients’ because they
provide calories for energy
use.
CARBOHYDRATES
 Carbohydrates are the preferred source of food energy for
your body.
 Over 50 percent of your total daily
caloric intake should come from carbohydrate-rich foods.
 The body converts carbohydrates into a sugar called
GLUCOSE
which can be used to fuel physical activity and burn fat.
 The useable form of carbohydrates in the body is known as
‘GLYCOGEN’
There are 2 types of carbohydrates:
1. SIMPLE CARBOHYDRATES
 Are also called sugars
 Occur naturally in fruit, milk, yogurt and fruit juices
 Also used in less nutritious foods such as soft drinks,
candy, and some baked goods (cookies and cakes).
 SIMPLE carbohydrates provide the body with a
quick source of energy because they can easily be
digested and absorbed into the bloodstream.
2. COMPLEX CARBOHYDRATES
Come from starches found in grain products (bread,
pasta, cereal, rice), vegetables, and legumes (beans,
peas, lentils).
 The word ‘complex’ describes the structure of the
molecules in this type of carbohydrate.
Complex carbohydrates are made up of long chains
of glucose molecules.
This, in turn, means that your body takes longer to
break them down so a slow, steady source of energy.
PROTEINS
 Proteins are the building blocks of enzymes that help
digest food, fight infection, and build blood.
 Proteins can be found in all the cells in our bodies:
muscles, tendons, ligaments, hair, skin, and nails.
 Proteins play a role in sight, hearing, taste, and smell.
 Proteins can act as an energy source; however, this
normally happens only if our bodies are short of
carbohydrates.
MORE PROTEIN…
 Proteins are ‘complex nutrients’ made up of smaller sub-units
called amino acids; the useable form of protein in the body.
 The human body can produce 11 of 20 necessary amino acids;
the remaining 9 need to be obtained from the intake of food.
 High-quality protein sources:
Foods that contain all nine of the essential amino acids.
Examples include eggs, meat, fish, poultry, and milk products.
 Low-quality protein sources:
Foods that are lacking in one or more essential amino acids.
Examples of low-quality protein sources include cereals, grain
products, legumes, and nuts.
FATS




 Are also known as ‘lipids’
Fats are a concentrated source of energy, and they
are especially useful during prolonged physical
activity.
The useable form of fat in the body is known as a
‘FATTY ACID’
Are not detrimental, as fats are a nutrient that the
body needs to stay healthy.
Help in the absorption of the fat-soluble vitamins
that your body needs.
MICRONUTRIENTS
Play an essential role in how the body functions
but only a ‘smaller’ daily amount is needed.
Unlike MACRONUTRIENTS (carbohydrates,
proteins, and fats) vitamins and minerals are
considered micronutrients
Do not provide energy or calories.
Labeled ‘non-energy nutrients’ on independent
consumption but help the body utilize the energy
provided by the macronutrients.
VITAMINS
 Vitamins are chemicals that the body needs to build, and
maintain its cells; to release energy from macronutrients.
 Vitamins are either water-soluble or fat-soluble
 Water-soluble vitamins:
• The body cannot store water soluble vitamins, thus daily
consumption is needed to help maintain health. For
example, VITAMIN C.
 Fat-soluble vitamins:
• Are absorbed in the small intestine and then stored in the
liver. For example, VITAMIN D.
More on Vitamins…
• There are 11 vitamins that have specific functions in the
body and in maintaining health:
*Vitamin A: Vision
*Vitamin B12 (Cobalamin) Nervous System
*Vitamin C (Ascorbic Acid) Infections/Wounds
*Vitamin D Bones
*Vitamin E Chlolesterol
Vitamin B1(Thiamin)
Vitamin B(Ribofalvin)
Vitamin B3 (Niacin)
Biotin
Folate
Vitamin K
MINERALS
• Aside from helping the body get energy from
macronutrients, minerals help make bones, proteins,
and blood.
For example:
• Calcium which the body obtains from dairy products, is
part of the structure of bones and teeth
• Iron found in some meat and dark-green vegetables, play
a role in carrying oxygen to body tissues
• ELECTROLYTES are minerals that carry an electrical charge
when dissolved in the body; found in the fluids of the
body: blood and around cells
• Electrolytes balance fluid levels in the body to maintain
blood pressure and conduct nerve impulses
• Sodium, chloride and potassium are examples
Minerals to Note
There are 9 minerals with specific roles for
the body. Draw particular attention to:
• Calcium- maintenance of bone
and teeth, aids muscle, nerve
functions and blood clotting
• Fluoride- maintenance of bone
and teeth
• Iodine-regulates thyroid
hormone and energy use
• Iron- necessary to form
hemoglobin to carry oxygen
• Magnesium- nerve impulse
transmission
•
•
•
•
Chloride
Chromium
Copper
Phosphorus
What are Calories?
• The term calorie is a measure of heat. It is the
amount of energy needed to raise the temperature
of 1 gram of pure water by 1 degree Celsius.
• In the dietary context, what is called a calorie is, in
fact a kilocalorie (1000 calories).
• Calories are a measure of the amount of energy that
food will produce as it passes through the body.
• Macronutrients (carbohydrates, proteins and fats)
provide all the energy one’s body uses as fuel.
• The measurement of energy from these
macronutrients in units is called ‘calories’.
Calorie Numbers
• The three macronutrients supply energy (calories) in
different amounts:
• 1 gram of carbohydrate is equal to 4 calories
• 1 gram of protein is equal to 4 calories
• 1 gram of fat is equal to 9 calories
• It is generally recommended that we get 45-65 percent
of our calories from carbohydrates, 10-35 percent from
protein, and 20-35 percent from fats.
So… How to Achieve Optimum Health
and Body Weight?
The Energy Balance Equation
• Balance of the ‘energy intake’ with ‘energy expenditure’
The Energy Balance Equation
• Energy intake
expenditure
Weight SAME
This is known as ‘NEUTRAL’ energy balance
• Energy intake
than expenditure
Weight LOSS
This is known as ‘NEGATIVE’ energy balance
• Energy intake
than expenditure
Weight GAIN
This is known as ‘POSITIVE’ energy balance
A Resource to help…
• Canada's Food Guide to Healthy Eating
• Is a simple tool to help people plan their food
choices on a daily basis
• Eating balanced, nutritious meals, combined with
regular physical activity, enables an individual to
achieve and maintain a healthy body weight,
have more energy, and overall better health.