What Is Nutrition?-Is defined as all body processes relating to food including:digestion, absorption, metabolism, circulation andElimination-These processes allow the body to use food for energy,maintenance of health, and growth

Diet

• The Food and beverages we eat and drink

• Over time the diet we choose will be helpful or harmful to our bodies

What is a Nutrient•Composed of chemical

elements found in food•They are used by the body to perform many different body functions

Vitamins Minerals Water ProteinCarbohydrates

SugarsStarches

Cellulose

Fats

Carbohydrates

• Major source of readily usable human energy

• Commonly called “starches” or “sugars”

• Examples: breads, cereals, pastas, potatoes

Lipids

• Commonly called fats and oils

• Help maintain body temperature by providing insulation and cushion for organs

• Most dense calorically

• Examples: butter, margarine, oils, cream, fatty meats, cheeses, and egg yolk

Proteins

• are the basic components of all body cells

• Essential for building and repairing tissue, regulating body functions, and providing energy and heat

• Examples include animal meats, fish, milk, cheeses, and eggs, beans, and nuts

Vitamins

• are organic compounds that are essential to life

• Important for metabolism, tissue building, and regulation of body processes

• Examples include Vitamin A, B, C,D, E and many others

Minerals

• are inorganic elements found in all body tissues

• Regulate body fluids, assist in various body functions, contribute to growth, and aid in building tissues

• Examples include calcium, zinc, potassium, and sodium

Water

• is found in all body tissues

• Essential for the digestion of food, makes up most of the blood plasma and cytoplasm of cells and helps move waste material

Healthy Diet

• Calcium and regular exercise help reduce the risk of osteoporosis

• A fatty diet increases the risk of cancer

• Saturated fats and cholesterol are linked to a greater risk of heart disease

• Folic acid decreases the risk of neural tube defects in fetuses

Healthy Diet

• Foods that contain higher fiber content – grains, fruits and vegetables – reduce the risk of cancer

• Sodium increases the risk of high blood pressure

• Fruits and vegetables reduce the risk of cancer

Healthy Diet

• Soluble fiber from whole oats as part of a diet low in saturated fat and cholesterol reduces the risk of heart disease

Daily Requirements for Basic Nutrition for 2,000 calories

• Total Daily Fat: 65g

• Saturated Fat: 20g

• Cholesterol: 300mg

• Sodium: 2,400mg

• Potassium: 3,500mg

• Total Carbohydrates: 300g

• Fiber: 25g

Nutrients that have Calories: Proteins

Carbohydrates

Fats

Definition of a Calorie:o A unit of measure for energy in food

Calories per gram:

Protein 1 Gram = 4 calories

Carbohydrates 1 Gram = 4 calories

Fat 1 Gram = 9 calories

Variables which affect nutrient needs:

1. Age

2. Gender

3. Activity Level

4. Climate

5. Health

6. State of nutrition

Aim for Fitness

1. Aim for a healthy weight

2. Be physically active each day

Build a Healthy Base

3. Let the pyramid guide your choices

4. Choose a variety of grains daily, especially whole grains

5. Choose a variety of fruits and vegetables daily.

6. Keep food safe to eat.

Choose Sensibly7. Choose a diet that is low in

saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars9. Choose and prepare food with less salt

10. If you drink alcoholic beverages do so in moderation