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Good nutrition enhances your quality of life and
helps you prevent disease. It provides you with the
calories and nutrients your body needs for maximum
energy and wellness.
NUTRITION: THE PROCESS BY WHICH THE BODY TAKES IN
AND USES FOOD.
NUTRIENTS: SUBSTANCES IN FOODS THAT YOUR BODY
NEEDS TO GROW, TO REPAIR, AND TO PROVIDE ENERGY.
CALORIES: UNITS OF HEAT THAT MEASURE THE ENERGY
USED BY THE BODY AND ENERGY SUPPLIED TO THE BODY BY
FOODS.
1. Hunger and Appetite:
Hunger: Natural need to eat and not starve.
Appetite: A desire to eat.
2. Emotions:
•Stress, Anger, Happy, Sad, Boredom, etc,
3. Environment:
•Family and Friends
4. Cultural and Ethnic Background:
•Race, Religion, Heritage
5. Convenience and Cost:
•Where you live, On the go lifestyle, Family income
6. Advertising:
•Health messages, Influence your looks
6 GROUPS OF NUTRIENTS:
•Carbohydrates
•Proteins
•Fats
•Vitamins
•Minerals
•Water
Carbohydrates: are the starches
and sugars present in food.
They are classified as either simple
or complex.
Complex carbohydrates are
starches. Examples include:
•whole grains
•seeds
- Fiber is an indigestible
complex carbohydrate that helps
move waste through the digestive
system.
Simple carbohydrates: are
sugars. Examples include:
•glucose
•fructose
•lactose.
•Body’s preferred source of
energy.
• Body converts all carbohydrates
to glucose, a simple sugar.
• Glucose is not used right away
and it is stored as glycogen.
• Too many carbohydrates will
cause the body to store the
excess as fat.
Proteins are nutrients that help build and maintain body cells and tissues.
Proteins are classified into two
groups: complete and
incomplete.
• Complete proteins contain
amounts of all nine essential
amino acids.
SOURCES INCLUDE:
*Fish, meat, poultry, eggs,
milk, cheese, yogurt, and
many soybean products.
• Incomplete proteins lack one
or more essential amino acids.
SOURCES INCLUDE:
*Beans, peas, nuts, and
whole grains.
• Proteins have many functions:
- Help make new cells.
-Help make and repair
tissues.
- Help make enzymes,
hormones, and antibodies.
- Provide energy.
• Fats are a type of lipid, a fatty substance
that do not dissolve in water.
• The building blocks of fats are called fatty
acids
• Fatty Acids are classified as two types
• Saturated:
• Animal fats and tropical oils
• High intake is associated with an
increased risk of heart disease
• Unsaturated:
• Vegetable fats
• Associated with a reduced risk of
heart disease
• High intake of saturated fats is
linked to increased cholesterol
production
• Excess cholesterol can lead to an
increased risk of heart disease
Vitamins are compounds that help regulate many vital body
processes that include:
1.
Digestion
2. Absorption
3. Metabolism 4. Circulation
Minerals are substances that the body cannot
manufacture but are needed for forming healthy
bones and teeth and regulating many vital body
processes.
Important minerals include:
-Calcium -Phosphorus –Magnesium -Iron
Water helps to maintain many bodily
functions.
• Lubricates your joints and mucous
membranes.
- Enables you to swallow and digest foods.
- Absorb other nutrients, and eliminate
wastes.
- Perspiration helps maintain normal body
temperature.
• Water makes up around 65% of the body.
• It’s important to drink at least 8 cups of
water a day to maintain health.
Are You Eating A Balanced Diet?
1. Food Allergy - a condition in which the body’s immune system reacts to
substances in some foods.
•Allergies to peanuts, tree nuts, eggs, wheat, soy, fish, and shellfish.
•A simple blood test can indicate whether a person is allergic to a
specific food.
•These reactions may include rash, hives, or itchiness of the skin;
vomiting, diarrhea or abdominal pain; or itchy eyes and sneezing.
2. Food Intolerance - a negative reaction to a food or part of a food caused
by a metabolic problem.
•The inability to digest parts of certain foods or food components.
•May be associated with certain foods such as milk or wheat, or even
with some food additives.
•Common symptoms include nausea, vomiting, diarrhea, and fever.