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NUTRITION
THE BASICS OF OUR DIET
A BALANCE OF:
•
Carbohydrates
•
Protein
•
Fat
•
Fibre
•
Vitamins
•
Minerals
•
Water
MACRO NUTRIENTS
• CARBOHYDRATES
• PROTEINS
• FATS
CARBOHYDRATES
Food composed of a combination of starches, sugars and fibre. Provides the body
with fuel it needs for physical activity by breaking down into glucose, a type of sugar
our cells uses as a universal energy source.
Natural Carbohydrates are basically
broken down into 3 categories
1) SIMPLE SUGARS cause rise in blood sugar which can
increase insulin and ultimately result in increased fat
storage. These are relatively high glycemic
carbohydrates. Examples: fruits, fruit juices and low-fat
dairy products.
BASIC GUIDELINES: 3-4 servings per day.
NOTE: Deserts, soda pop and candy fall into this category
but have no nutrition value so it's best to avoid them.
White flour and white rice should be avoided.
2) STARCHY CARBOHYDRATES supply a slower,
steady release of glucose into the blood stream.
Produces a minimum insulin secretion and provides
more sustained energy levels.
• Examples: oatmeal, cream of rice, grits, potatoes,
yams, sweet potatoes, brown rice, corn, lima
beans, kidney beans, peas, lentils and other
legumes.
3) FIBEROUS CARBOHYDRATES come from plants that
contain a relatively greater amount of fibre, which slows the
release of carbohydrates into the blood stream even more.
Examples: asparagus, broccoli, cabbage, cauliflower, carrots,
celery, green beans, zucchini, and other salad vegetable.
Basic Guidelines: These are your lower calorie
carbohydrates. They can usually be consumed throughout
the day, with no limitation.
•
Carbohydrates are our main source of energy for training and for growth, as well
as for every day activities. During the digestive process, complex carbohydrates
are broken down into glucose. Glucose circulate in the blood and is the chief
source of energy for refueling liver and muscle glycogen that are used up during
exercise. Since these are energy foods, you should try and consume the higher
calorie carbohydrates early in the day.
•
We need to eat more natural carbohydrates. Try to avoid or limit your
consumption of processed carbohydrates such as bread, pasta, cereals and snack
foods.
BAD CARBS
•
Food that has been "stripped" or processed in order to make cooking fast and easy
or to prolong preservation time, like white flour, refined sugar and white rice.
THEY DIGEST SO QUICKLY THAT THEY CAUSE DRAMATIC ELEVATION IN
BLOOD SUGARS WHICH CAN LEAD TO WEIGHT GAIN.
•
As an athlete, when may "bad carbs" maybe consumed?
Good Carbs
•
Can't be digested so easily as they have more complex and stable molecular
structure. This keeps your blood sugar and insulin levels from rising and falling too
quickly, helping you get full quicker and feel full for longer. Good sources include
whole grains, beans, fruit and vegetables, which also offer a lot of health benefits,
including heart disease and cancer prevention.
Bad carbs
•
Have been processed and stripped of all their additional nutritional value.
All they add to the body is easy calories which are east to breakdown.
•
Enjoy sweets as an occasional treat, but keep sugary soft drinks to a
minimum – they are an easy way to pack calories and chemicals into your
diet without even noticing. And just because something is sugar free
doesn’t make it healthy. Recent studies have shown that the artificial sugar
substitute used in soft drinks may interfere with your body’s natural
regulation system and result in your overindulging in other sweet foods and
beverages.
“I’m drinking diet
soda, so it’s okay to
have cake.”
Fibre
•
Dietary fibre is found in plant foods (fruit, vegetables and whole grains) and is
essential for maintaining a healthy digestive system. Fibre helps support a healthy
diet by:
•
Helping you feel fuller faster and longer, which can prevent over eating.
•
Keeping blood sugar level even, by slowing digestion and absorption so that
glucose (sugar) enters the bloodstream slowly and steadily.
•
Maintaining a healthy colon – the simple organic acids produced when fibre us
broken down in the digestive process helps nourish the lining of the colon.
•
Some types of fibre are also fuel for the “good” bacteria which are healthy flora for
the digestive tract. Maintaining a healthy flora for the digestive tract helps with
the absorption of many nutrients, in addition to preventing the invasion of
pathogenic micro-organisms.
The 2 types of fibre: soluble and insoluble
• Soluble fibre can dissolve in water and help to lower blood fats
and maintain blood sugar. Primary sources are bean, fruit and
oat products.
• Insoluble fibre cannot dissolve in water, so it passes directly the
digestive system. It’s found in whole grain products and
vegetables.
• BASIC GUIDELINES: Approximately 20-30 grams of fibre a day,
bus most of us get only half of that.
Whole Grains for long lasting, Healthy
Carbohydrate energy.
•
In addition to being delicious and satisfying, whole grains are rich in phytochemicals and
antioxidants, which help to protect against coronary heart disease, certain cancers, and
healthier heart. Make whole grains an important part of every meal.
•
Make sure you are really getting whole grains. The words stone-ground, multi-grain, 100%
whole wheat, or bran, don’t necessarily mean that a product is “whole grain”. Look for the
new “whole grain stamp” from the whole grain council. If there is no stamp look for the
words “whole grain” or ”100% whole wheat”, check the ingredients to make sure each
grain is listed as whole grain. Some good sources of whole grains are dark breads, whole
wheat, brown rice, oatmeal, barley, millet, toasted wheat cereals.
•
Sprouted grains are the best sources of whole grains because they are gluten free and
don’t have phytates that bind onto the minerals preventing their absorption.
•
http://www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains
•
NOTE: Make sure to read the ingredients to make sure gluten hasn’t been added
back into the ingredients.
•
AVOID: Refined grains such as white breads, white pasta. And breakfast cereals
that are not whole grains.
Knowledge Check - Carbohydrates
•
Carbohydrates are a combination of which three things?
•
What are the good types of carbs? Why are they good? Give examples
•
What are bad carbs? Why are they bad?
Protein
• Protein makes up the structure of every cell in the
body. Protein is specifically involved in the growth,
repair and maintenance of cells. Protein keeps the
muscles healthy and firm and is made up of
individual organic compounds called amino acids.
Functions of Proteins
• Production and maintenance of structural proteins: The body
manufactures several structural proteins, such as myosin, actin, collagen, elastin,
and keratin, that maintain the strength and integrity of muscles, connective
tissues (ligaments and tendons), hair, skin and teeth.
• Production of enzymes and hormones: All the enzymes, which are
compounds that catalyse chemical reactions in the body, are made from protein.
In addition, the hormones involved in blood sugar regulation (insulin and
glucagon) as well as the thyroid hormones are synthesized from proteins.
• Production of transport proteins and lipoproteins: Certain
proteins are used by the body to carry various substances to body tissues. These
transport proteins include haemoglobin (carries oxygen), transferrin (carries iron),
ceruloplasmin (carries copper), retinol-binding protein (carries vitamin A), albumin
and transthyretin (both carries other proteins), Lipoproteins participate in the
transportation of fat and cholesterol.
• Production of antibodies: Antibodies, which are proteins, play
an important role in the immune system by attaching to
antigens (virus, bacteria, or other foreign invaders), thereby
inactivating the antigens and making them more visible to the
immune cells (called macrophages) that destroy antigens.
• Maintenance of proper fluid balance: Proteins participate in the
maintenance of osmotic pressures, which controls the amount
of water in the cell.
• Maintenance of proper acid-based balance: Due to their ability
to combine with both acidic and basic substances, proteins help
to maintain the normal pH balance in the body.
What can high protein foods do for you?
• Used to maintain, repair, build cells.
• Keep your immune system functioning properly
• Maintain healthy skin, hair and nails
• Help your body produce enzymes
What events can indicate a need for more
protein in the diet?
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Muscle wasting
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Weight loss
•
Fatigue and wasting
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Frequent infections
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Severe edema (fluid retention)
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Slow growth and development
in children
• During digestion, protein in food is broken down into the 21
amino acids that are the basic building blocks our bodies use
to create its own protein. Protein is synthesized for muscular growth
and development, healthy hair and nails, etc.
• Non-essential amino acids are those that the body can
synthesize for itself, provided there is enough nitrogen, carbon,
hydrogen and oxygen available. Under normal conditions, twelve of the
amino acids are nonessential.
• Essential amino acids are those supplied by the diet, since the
human body either cannot make them at all, or cannot make
them in sufficient quantity to meet its needs. In most cases the body needs
9 essential amino acids from the diet but sometimes it cannot manufacture
enough and some others may also be required from the diet.
Protein Food Sources
•
Humans consume many foods that contain protein and amino acids.
•
Most North American diets are meat rich and therefore get enough essential
amino acids.
•
With an increasing emphasis on vegetarian diets, plant sources of proteins are
gaining in popularity.
•
Dried beans (black, kidney, northern, red and white beans), peas, soy, nuts and
seeds.
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Although plant sources generally lack one or more essential amino acids, when
combined all amino acids can be obtained.
•
Protein is known to speed up your basic metabolic rate by 30%. Your basic
metabolic rate is the speed at which your body burns calories while at a complete
rest (not sleeping). Protein is very thermic, meaning it helps to increase lean
tissue and burn fat.
•
Make sure you choose lean cuts of animal protein.
•
A complete protein source is one that provides all of the essential amino acids.
Examples are animal-based foods such as red meat, poultry, milk, eggs and
cheese.
•
An incomplete protein source is one that is low in one or more amino acids.
•
Complementary protein are two or more protein sources that together provide
adequate amounts of all the essential amino acids. Vegetarians need to combine
whole grains with legumes to get a complete source of protein, such as brown rice
and beans. Whole grains like wheat, rye, barley, brown rice and oats lack the
amino acid lysine, for example, while legumes like beans, peas and lentils are rich
in lysine even though they are low in another amino acid, methionine. By
combining 2/3 whole grains to 1/3 legumes, you should be able to get a complete
source of protein, providing all the essential amino acids that your body needs.
•
Do they need to be eaten in the same meal? Research shoes that you body can
combine complementary proteins that are eaten in the same day.
Basic Guidelines
• Protein is not stored in the body.
It should be
consumed throughout the day over 4 to 6 meals.
•
On an active workout program, you need about 0.8-1 gram of protein per pound of
T lean mass just to keep yourself in a positive nitrogen balance.
•
Nuts (almonds, walnuts and pecans), Seeds, Beans, Tofu: alternative.
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Beans, nuts, nut butters, peas, and soy products are good sources of protein, fibre,
vitamins, and minerals.
•
Many of the foods in the group provide iron, which is better absorbed when a
source of vitamin C is consumed with the meal.
•
Avoid salted or sugary nuts & refined beans.
How much protein should we eat?
Knowledge Check - Protein
•
Name three specific things protein is needed for?
•
Why do you need to constantly eat protein?
•
What are proteins made up of?
•
What’s a complete Vs incomplete protein source?
•
Name a complementary protein source?
•
What is your recommended daily intake of protein?
Fats – There are 3 main types
•
Fat is one of the 3 basic calorie providing food sources (along with carbohydrates
and proteins). Fat is the most concentrated sources of energy in the diet (9 Kcal
per gram), furnishing twice the calories of carbohydrates or protein (4Kcal per
gram). The components of fat are fatty acids – saturated or unsaturated.
1) Saturated:
•
Usually solid at room temperature and have a high melting point.
•
Primary sources are animal products such as red meat and whole milk dairy
products. Other sources: tropical vegetable oils (coconut oil, palm oil. Poultry and
fish contain saturated fats, but less than red meat.
•
Too much saturated fat raises low density lipoprotein (LDL or “bad”) cholesterol
that increases your risk of coronary heart disease.
2) Unsaturated fats – 2 types Monounsaturated and
Polyunsaturated fats.
•
Usually liquid at room temperature and come from vegetable, nut or seed sources.
•
They are sensitive to heat, light and oxygen and should not be used for cooking or they will
easily become rancid. These oils can be added to salads or to steamed vegetables once they
have been removed from the heat. Storing them in dark bottles is a good way to protect
them from the light Taking these types of fats with Vitamin E is a great way to protect them
from oxidising.
•
Monounsaturated fats are liquid at room temperature and turn cloudy in the refrigerator.
•
Primary sources: plant oils like canola oil, peanut oil and olive oil. Other good sources are
avocados, nuts (almond, hazelnuts, pecans), and seeds such as pumpkin seeds and sesame
seeds. Most of these fats contain a higher ratio of Omega-6 over Omega 3.
•
People following traditional Mediterranean diets, which are very high in foods containing
monounsaturated fats like olive oil, tend to have a lower risk of cardiovascular disease.
• Polyunsaturated fats are a liquid at room and colder
temperatures.
• Primary sources: sunflower, corn, soybean and
flaxseed oils, and foods such as walnuts , flax seeds
and fish.
• This fat includes the Omega-3 group of fatty acids,
which are anti-inflammatory and your body can’t
make. Foods rich in Omega-3 fats called EPA and
DHA can reduce cardiovascular disease, improve
your mood and help prevent dementia.
.
3) Trans Fats
• Trans fats are created by heating liquid vegetable oils in the presence
of hydrogen gas, a process called hydrogenation. This causes
normally unsaturated fats to stay solid at room temperature.
Partially hydrogenating vegetable oils make them more stable and
less likely to spoil, which is very good for food manufactures – and
very bad for you
• Primary sources of trans fat are vegetable shortening, some
margarines, crackers, candies, cookies, snack foods, fried foods,
baked goods, and other processed foods made with partially
hydrogenated vegetable oils.
• Trans fat raises low-density lipoprotein (LDL) cholesterol that
increases you risk of heart disease (CHD), as well as lowering HDL, or
good cholesterol.
The Daily Dose of Trans Fats
•
How much trans fats do Americans eat on a daily basis? Good question. It's almost impossible to
answer accurately because manufacturers are not yet required to list amounts of trans fats on
food labels. And when a product does use the harmful fat, there's no standard amount of how
much is in there.
•
Use The Clues
•
Until labels give us trans fat information, be sure to check the ingredient list for the words
"partially hydrogenated oil" or "shortening." If they are in the first three ingredients for a
particular food product, and the food product contains quite a bit of total fat, chances are there is
a fair amount of trans fats in that food.
•
Pay special attention to margarines that list the grams of monounsaturated fat and
polyunsaturated fat along with the total grams of fat and grams of saturated fat. With this info,
you can actually figure out the grams of trans fatty acids by doing a little math:
•
Step 1 -- Add up the grams of saturated fat, monounsaturated fat, and polyunsaturated fat.
•
Step 2 -- If the number from step 1 is less than the total amount of fat on the label, you can
assume the missing grams are trans fats.
•
Fatty foods are a mixture of different fats
Omega-3 Group: Super Healthy Fats
• We should all increase our intake of healthy omega-3 fatty
acids, which we need for body functions like controlling blood clotting and
building cell membranes in the brain. We are still learning, but research has shown
this fatty acid can have a positive impact on:
•
Cardiovascular disease (CVD) by:
Decreasing triglyceride levels
Decreasing the growth rate of atherosclerotic plaque
Decreasing the risk of arrhythmias, which can lead to sudden cardiac death.
Helping lower blood pressure
Reduces the risk of:
• Liver cancer
• Depression
• Dementia
Best sources are from fatty fish such as salmon, herring,
mackerel, anchovies or sardines.
Flax seeds and walnuts.
In recent decades the ratio of omega-6 to omega-3 fatty acids has
become way out of balance in the western diet.
Healthy fats
•
For over 30 years, fat in out diet has been considered the culprit in obesity, heart
disease and high cholesterol. Unfortunately, the low fat foods and diets haven’t
resulted in most people controlling their weight or becoming healthier. In fact, the
opposite is true. Most of this is due to the extra sugar added to food to make up
for the loss in taste. Also fats are more filling and harder to digest than
carbohydrates, so cutting fats out means you are more likely to turn to
carbohydrates as an alternative.
•
It’s the type of fat that matters and the amount you consume. Reducing some
types of fat reduces the risk of several chronic diseases, but other types of fat are
absolutely essential to our diet.
Healthy Fats are Essential to Good Health
• Brain – Fats compose 60% of the brain and are essential to brain
function, including learning abilities, memory retention and moods.
Fats are especially important for pregnant women, since they are
integral to fetal brain development.
• Cells – Fatty acids help your cells stay moveable and flexible, as well
as being responsible for building cell membranes.
• Heart – 60% of our heart’s energy comes from burning fats. Specific
fats are also used to help keep the heart beating in a regular rhythm.
• Nerves – Fats compose the material that insulates and protects the
nerves, isolating electrical impulses and speeding their transmission.
• Lungs – Lung surfactant, which requires a high concentration of
saturated fats, enables the lungs to work and keeps them from
collapsing.
• Eyes – Fats are essential to eye function.
• Digestion – Fats in a meal slow down the digestion process so
the body has more time to absorb nutrients. Fats help provide a
constant level of energy and also keep the body satiated for
longer periods of time. Fat-soluble vitamins (A, D, E, and K) can
only be absorbed if fat is present.
• Organs – Fats cushion and protect your internal organs.
• Immune System –Some fats ease inflammation, helping your
metabolism and immune system stay healthy and functioning.
Fat Friendly Life Style Tips
• Dress your own salad. Commercial salad dressings are often high in
saturated fat, unhealthy chemicals, and made with inferior, overlyprocessed, damaged oils. Create your own dressings with highquality, cold-pressed olive oil, flaxseed oil or sesame oil and your
favorite herbs.
• What’s better: butter or margarine? Both have good and bad points.
With margarine, choose the soft-tub versions, and make sure the
product has zero grams trans fats and no partially hydrogenated oils.
Regardless of whether you choose butter or margarine, use it in
moderation and avoid adding it to other foods. Olive oil is a healthier
substitute.
• The meat of the matter. Beef, pork, lamb, and dairy products are high in
saturated fat. Reduce your consumption of these foods. When you do eat
them, choose low-fat milk and lower-fat cheeses whenever possible; enjoy
full-fat dairy in moderation. Go for lean cuts of meat, and stick to white
meat, which has less saturated fat.
• Don’t go no-fat, go good fat. If you are concerned about your weight or
heart health, rather than avoiding fat in your diet, try replacing all the bad
fats with good fats. This might mean replacing some of the meat you eat
with beans and legumes, and using vegetable oils rather than tropical oils,
which tend to contain more saturated fats.
• Ask what type of oil your food is cooked in. When eating out, ask your
server or counter person what type of oil they use in their cooking. If it’s
partially-hydrogenated oil, run the other way. Otherwise, see if you can
request your food to be prepared using olive oil, which most restaurants
have in stock.
Knowledge check - Fats
• What are the 3 main types of fats?
• What’s the primary source of saturated fats?
• What are the 2 types of unsaturated fats?
• Why are polyunsaturated fats essential? Name two
polyunsaturated fats?
• What’s so good about Omega-3? Name two good sources?
• What are Trans fats? Why are they so bad? Name two sources?
Micro Nutrients
•Vitamins
•Minerals
•Water?!
Vitamins
Are Organic substances that our body
needs to function properly.
• Come from plants and animals.
• The following chart has a good list of many vital vitamins:
•
http://kidshealth.org/teen/misc/vitamin_chart.html
Type
Benefits
Sources
Quantity
Vitamin A
Vitamin A prevents eye problems,
promotes a healthy immune system,
is essential for the growth and
development of cells, and keeps skin
healthy.
Good sources of vitamin A are
milk, eggs, liver, fortified cereals,
darkly colored orange or green
vegetables (such as carrots, sweet
potatoes, pumpkin, and kale), and
orange fruits such as cantaloupe,
apricots, peaches, papayas, and
mangos.
Teen guys need 900 micrograms of vitamin A each day.
Teen girls need 700 micrograms each day. It is possible to get too
much vitamin A, so be careful with supplements. Don't take
vitamin A supplements If you're taking isotretinoin (such as
Accutane) for acne or other skin problems.
Oral acne medicines are vitamin A supplements, and a continued
excess of vitamin A can build up in the body, causing headaches,
skin changes, or even liver damage.
Vitamin C (also
called ascorbic
acid)
Vitamin C is needed to form collagen,
a tissue that helps to hold cells
together. It's essential for healthy
bones, teeth, gums, and blood
vessels. It helps the body absorb iron,
aids in wound healing, and
contributes to brain function.
You'll find high levels of vitamin C
in citrus fruits, strawberries, kiwi,
guava, peppers, tomatoes,
broccoli, and spinach.
Teen guys need 75 mg (milligrams; 1 milligram equals 1,000
micrograms) and girls need 65 mg of vitamin C a day.
Vitamin D
Vitamin D strengthens bones because This vitamin is unique — your body Teens need 15 micrograms (600 IU) of vitamin D from food or
it helps the body absorb bonemanufactures it when you get
supplements every day. Ask your doctor if supplements are right
building calcium.
sunlight on your skin! You can also for you.
get vitamin D from egg yolks, oily
fish such as salmon, tuna, and
sardines, and fortified foods like
milk, soy milk, and orange juice.
Vitamin E
Vitamin E is an antioxidant and helps
protect cells from damage. It is also
important for the health of red blood
cells.
Vitamin E is found in many foods, Teen guys and girls need 15 mg of vitamin E every day.
such as vegetable oils, nuts, and
green leafy vegetables. Avocados,
wheat germ, and whole grains are
also good sources.
Vitamin B12
Vitamin B12 helps to make red
blood cells, and is important for
nerve cell function.
Vitamin B12 is found naturally in fish, red meat, poultry,
milk, cheese, and eggs. It's also added to some breakfast
cereals.
Teens should get 2.4 micrograms
of vitamin B12 daily.
Vitamin B6
Vitamin B6 is important for normal
brain and nerve function. It also
helps the body break down proteins
and make red blood cells.
A wide variety of foods contain vitamin B6, including potatoes,
bananas, beans, seeds, nuts, red meat, poultry, fish, eggs,
spinach, and fortified cereals.
Teen guys need 1.3 mg of vitamin
B6 daily and teen girls need 1.2 mg.
Thiamin (also
Thiamin helps the body convert
called vitamin B1) carbohydrates into energy and is
necessary for the heart, muscles,
and nervous system to function
properly.
People get thiamin from many different foods, including
Teen guys need 1.2 mg of thiamin
fortified breads, cereals, and pasta; lean meats; dried beans, soy each day; teen girls need 1 mg.
foods, and peas; and whole grains like wheat germ.
Niacin (also called Niacin helps the body turn food into
vitamin B3)
energy. It helps maintain healthy
skin and is important for nerve
function.
You'll find niacin in red meat, poultry, fish, fortified hot and cold Teen guys need 16 mg of niacin
cereals, and peanuts.
daily. Teen girls need 14 mg a day.
Riboflavin (also
Riboflavin is essential for growth,
called vitamin B2) turning carbohydrates into energy,
and producing red blood cells.
Some of the best sources of riboflavin are meat, eggs, legumes
(like peas and lentils), nuts, dairy products, green leafy
vegetables, broccoli, asparagus, and fortified cereals.
Teen guys need 1.3 mg of riboflavin
per day and teen girls need 1 mg.
Folate (also
Folate helps the body make red
Liver, dried beans and other legumes, green leafy vegetables,
Teen girls and guys need 400
known as vitamin blood cells. It is also needed to make asparagus, and orange juice are good sources of this vitamin. So micrograms of folate daily.
B9, folic acid, or
DNA.
are fortified bread, rice, and cereals.
folacin)
Minerals
Are Inorganic substances that our body
needs to function properly.
• As well as plants animals they are in water and soil.
• The following chart has a good list of many vital vitamins:
http://kidshealth.org/teen/misc/mineral_chart.html
Type
Benefits
Sources
Calcium
Calcium is vital for building strong bones and
teeth. The time to build strong bones is during
childhood and the teen years, so it's very
important to get enough calcium now to fight
against bone loss later in life. Weak bones are
susceptible to a condition called osteoporosis,
which causes bones to break easily.
Milk and other dairy products — such as yogurt, cheese, Teen guys and girls need
and cottage cheese — are good sources of calcium.
1,300 mg (milligrams) of calcium each
You'll also find this mineral in broccoli and dark green,
day.
leafy vegetables. Soy foods and foods fortified with
calcium, including some kinds of orange juice and soy
milk, are also good sources.
Iron
Iron helps red blood cells carry oxygen to all parts
of the body. Symptoms of iron-deficiency anemia
include weakness and fatigue, lightheadedness,
and shortness of breath.
Iron-rich foods include red meat, pork, fish and shellfish,
poultry, lentils, beans and soy foods, green leafy
vegetables, and raisins. Some flours, cereals, and grain
products are also fortified with iron.
Magnesium Magnesium helps muscles and nerves function,
steadies the heart rhythm, and keeps bones
strong. It also helps the body create energy and
make proteins.
Quantity
Teen guys need 11 mg of iron a day
and teen girls need 15 mg. Girls need
higher amounts because they lose iron
through blood during menstruation.
You get magnesium from whole grains and whole-grain Teen guys need 410 mg of magnesium
breads, nuts and seeds, green leafy vegetables,
each day and girls need 360 mg.
potatoes, beans, avocados, bananas, milk, and
chocolate (yes, chocolate!).
Phosphorus Phosphorus helps form healthy bones and teeth. It Phosphorus is found in most foods, but the best sources Teen girls and guys should aim for
also helps the body make energy. It is part of every are dairy foods, meat, and fish.
1,250 mg of phosphorus each day.
cell membrane, and every cell in the body needs
phosphorus to function normally.
Potassium
Potassium helps with heart, muscle, and nervous Potassium is found in broccoli, potatoes (with skins),
system function. It also helps the body maintain
green leafy vegetables, citrus fruits, bananas, dried
the balance of water in the blood and body tissues. fruits, and legumes such as peas and lima beans.
Teen girls and guys should aim for
4,700 mg of potassium each day.
Zinc
Zinc is important for normal growth, strong
immunity, and wound healing.
Teen guys need 11 mg of zinc a day
and teen girls need 9 mg.
You'll find zinc in red meat, poultry, oysters and other
seafood, nuts, dried beans, milk and other dairy
products, whole grains, and fortified breakfast cereals.
Water
•
Water helps to maintain homeostasis in the body and transports nutrients to cells.
•
Water also assists in removing waste products from the body.
•
All beverages and high-moisture foods such as soup and watermelon contain water and count
towards your daily water requirement.
•
Adults should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters per day.
Children should consume 15 to 20 milliliters of fluids per kilogram body weight or .5 to 1 liter
minimum per day.
How is the energy in food measured?
• Calories (Cal or Kcal)
• Calorie = the energy needed to heat 1g (1ml) of
water by 1o C.
• Kcal = the energy needed to heat 1kg (1 litre) of
water by 1o C
• Food energy is called calories, but is actually
Kcal!!!
How many calories do you need to eat a
day?
Here is a basic calorie calculator which should give you a rough idea of the amount of calories
you should intake per day: http://www.calculator.net/calorie-calculator.html
• Depends on:
• BMI (height and weight ratio)
• Activity level
• Age
• Your sex
• Your natural metabolism
http://www.calculator.net/caloriecalculator.html
Recommended Daily Allowance
•
http://macronutrientcalculator.com/
•
How many calories do Carbs, proteins and fats.
•
Around
•
9 Cal per gram for fat
•
4 Cal per gram for protein
•
4 Cal per gram for carbs
If you are interested in finding out how healthy your diet is you can use the following website to
help log it: https://www.myfitnesspal.com/