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Diet: refers to what a person eats or drinks. Calorie: The definition of a calorie is 'the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit)'. It is in effect the amount of potential energy that a food contains. The body uses this energy to live and breathe, and perform all our daily activities. The range of daily calorie burning is from 1600 for a sedentary woman or older people to 2800 for active men. Menstruating females require more calories than active teen males. Why??? nutrition : The process of nourishing or being nourished. The process of the body using food to sustain life. Nutrition is the science of food, the nutrients, and other substances therein, their action, interaction, and balance in relation to health and disease. vitamin. Any of various fat-soluble or water-soluble organic substances. Their main task is to get chemical processes going like enzymes or hormones. Today, man is a "deficiency creature" with respect to vitamins. We are not able to produce a sufficient amount of vitamins in the body. Humans have lost the ability to produce vitamins during the evolution. Therefore, we are dependent on a sufficient vitamin supply from nature. Some animals are superior to us: e.g. a dog produces vitamin C. Scientists have identified thirteen vitamins: Vitamin C Vitamin B1 (Thiamin) Niacin Riboflavin Vitamin B6 Folic Acid (Folacin) Vitamin B12 (Cobalamin) Vitamin A Vitamin D Vitamin E Vitamin K Biotin PantothenicAcid What Types Of Vitamins Are There? Vitamins are divided into two groups: fat-soluble and water-soluble: (See above) Fat-soluble vitamins Include A, D, E, and K Stored in body fat, principally in the liver Can be toxic at high doses. Because the body cannot get rid of excess amounts, too much vitamins A and D can have cause serious adverse side effects. Too much vitamin A can result in: loss of appetite, headaches, irritability, liver damage, bone pain, and neurological problems, including brain damage While vitamin A is only found in animals, dark orange-yellow and green leafy vegetables contain carotenes (e.g., beta-carotene) that the body can use to make vitamin A. Unlike vitamin A, carotene is fairly safe when consumed in large amounts because the body stores excess carotenes (which can make the skin look yellow-orange) rather than converting them to vitamin A. Too much vitamin D can cause weight loss, vomiting, irritability, destructive deposits of excess calcium in soft tissues (like the kidneys and lungs) and potentially fatal kidney failure) Water soluble vitamins Include vitamin C, vitamin B1 (thiamin), niacin, riboflavin, B6, B12, pantothenic acid, biotin, folic acid Not stored in body; must be replaced each day Excess eliminated in the urine Can be toxic at high doses. Consuming excess amounts of water-soluble vitamins can cause dangerous side effects: Large amounts of niacin can cause severe flushing, skin disorders, liver damage, ulcers, and blood sugar disorders, interfere with fat metabolism and speed up glycogen depletion Large doses of vitamin C have been associated with diarrhea, kidney stone formation, and impaired copper absorption Excess vitamin B6 can cause neurological symptoms similar to multiple sclerosis, including numbness and tingling of the hands, difficulty in walking, and electric shocks shooting down the spine. Mineral: Minerals are "inorganic" (they don't contain carbon) compounds that the body needs in very small amounts to perform a variety of functions. Minerals are classified into two groups based on the body's need: Major minerals and Minor minerals. Major Minerals Needed in amounts greater than 100 milligrams per day Include calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur Like fat-soluble vitamins, excess amounts of minerals are stored in the body and can gradually build up to toxic levels. An excess of one mineral can also interfere with the functioning of others. Minor Minerals Needed in amounts less than 100 milligrams per day (hence called "trace" minerals) Include iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium Like fat-soluble vitamins, excess amounts of minerals are stored in the body and can gradually build up to toxic levels. An excess of one mineral can also interfere with the functioning of others: High iron intake can produce an iron overload (hemochromatosis) in genetically predisposed people and cause deficiencies of other trace minerals (zinc and copper). If left untreated, iron overload can damage the liver, pancreas, and heart. Excess zinc consumption may reduce HDL ("good") cholesterol levels, impair immune function, and inhibit copper absorption from foods, possibly leading to anemia. In susceptible people, excess calcium can increase the risk of kidney stones; excess calcium from diet or supplements may also interfere with the absorption of iron. Copper supplementation isn't recommended as athletes aren't usually copper deficient and there is no evidence to suggest copper enhances athletic performance. Selenium supplementation isn't recommended as most people get enough selenium and an excess intake may be harmful. NUTRIENT FUNCTIONS SOURCES Calcium Bone formation Enzyme reactions Muscle contractions Dairy products Green leafy vegetables Beans Iron Hemoglobin formation Muscle growth and function Energy production Lean meat Beans Dried fruit Some green leafy vegetables Magnesium Energy production Muscle relaxation Nerve conduction Grains Nuts Meats Beans Sodium Nerve impulses Muscle action Body fluid balance Table salt Small amounts in most fruit except fruit Potassium Body fluid balance Muscle action Glycogen and protein synthesis Bananas Orange juice Fruits Vegetables Zinc Tissue growth and healing Immunity Gonadal development Meat Shellfish Oysters Grains Copper Hemoglobin formation Energy production Immunity Whole grains Beans Nuts Dried Fruit Shellfish Selenium Antioxidant Protects against free radicals Enhances vitamin E Meat Seafood Grains Chromium Part of glucose tolerance factor-helps insulin Whole grains Meat Cheese Manganese Bone and tissue development Fat synthesis Nuts Grains Beans Tea Fruits Vegetables Iodine Regulates metabolism Iodized salt Seafood Fluoride Formation of bones and tooth enamel Tap water Tea Coffee Rice Spinach Lettuce Phosphorus Builds bones and teeth Metabolism Meat Fish Dairy products Carbonated drinks Nutrition Guidelines The most appropriate diet for the youth athlete is one that: Is high in nutrient-dense complex carbohydrates Contains moderate amounts of protein, salt, sugars, and sodium Is low in transfat and fat, saturated fat, and cholesterol; and Provides sufficient calories