Nutriton 1
- 2. Are we what we eat? What does the body need to function properly? How do nutritional needs change over the life span?
- 3. “We are what we Eat” Literally! We are made up of molecules that come from the fats, proteins, carbohydrates, vitamins and minerals that we consume. Macronutrients Proteins Fats Carbohydrates Micronutrients: vitamins and minerals
- 4. Keeping Well Nutrition is the most primary preventative medicine. Healthful diet and lifestyle choices can prevent many, many diseases later in life. The importance of good nutrition begins even before birth in the prenatal period.
- 5. Protein Contain the 9 essential amino acids needed for the human body to function. Daily needs vary depending on body size, activity level, and gender: 0.8-1.8 G/Kg per day Average for adults 46-56 per day Women require less than men typically Children and the elderly require less that adults Athletes and very active people require more
- 6. Food Sources of Proteins Proteins can be found in meat, fish, dairy, eggs, beans, nuts, and soy. Lean proteins are the best way to avoid excessive calories. (Ex: chicken breast with no skin) It is important to eat various protein foods, especially in a vegetarian diet, to be sure you are consuming enough of all 9 essential amino acids.
- 7. Fats Fat is an essential part of the diet, but is not necessary in the amounts of the other nutrients. Saturated fats are solid at room temperature, include animal fats, and should be consumed in moderation. Unsaturated fats are often called “good fat”, contain important fatty acids needed in the body, and should be included regularly in a healthy diet. Dietary needs vary as with proteins: Approximately 44-54 G per day Most should be from Unsaturated sources
- 8. Food Sources of Fat Saturated Fats: Butter, Fats from meat which are solid at room temperature. Unsaturated Fats: mostly from plant sources such as seed and nut oils (sunflower, peanut), and vegetable oils. Good food choices: avocados, olive oil, sesame oil, walnuts, almonds, cashews
- 9. Carbohydrates Primarily used as an energy source in the body. Carbohydrates are made of sugars. Complex Carbohydrates are found in whole grains, are larger molecules and give the body steady energy. Also called starches, and contain fiber. Simple Carbohydrates are also called sugars, and are broken down very quickly by the body. Excessive simple carbohydrates should be avoided, as it can contribute to insulin resistance over time. Daily Needs: Vary as with other macronutrients, but avercage between 225- 325 G per day.
- 10. Food Sources of Carbs Simple Carbohydrates can be found in many natural sources such as fruits and in milk, but also in added forms such as sugars, white bread, etc. Complex Carbohydrates can be found in whole grain foods, vegetables and fruits. They contain fiber which helps maintain healthy digestion. Most of your carbohydrates should come from complex carbs.
- 11. Vitamins Organic compounds needed to allow normal function of the body. Humans need approximately 12 different vitamins that are identified by letter and in some cases number. Ex: Vitamin C, B12, B6, D, K, A Vitamins are either water or fat soluble, which determines the food source and how the body stores the nutrient.
- 12. Minerals Minerals refers to the inorganic molecules and elements needed for the body to function properly. This includes electrolytes, metals and nonmetals. Potassium, Calcium, Sodium, Magnesium, Phosphorus, Zinc, Iron, and Iodine are all important. Excessive intake of minerals can cause serious dysfunction to occur.
- 13. How much do we need? What about Calories? Calorie is a unit of energy. If you add up al the calories in the macronutrients, you get your total daily allowance. Most adults need 1600 to 2200 calories per day depending on gender, body size and activity level. Eating more calories than needed in a day will lead to weight gain. Eating fewer calories than needed in a day will result in weight loss.
- 14. Making Good Choices When every possible, eat whole foods from of excessive salt, fats or artificial additives. Trans fats especially should be avoided. Artificial sweeteners have been highly criticized in research recently. Eating poorly can lead to health problems later in life and in the present. Poor diets are related to excessive weight gain, poor fitness, fatigue, and depression. “Eat Well to Feel Well”
- 15. Foods to Avoid How high is too high in sodium? (Hint 1 tsp salt is the daily allowance of 2300 mg daily) What types of food preparation lead to excess fats or salt? What types of foods are more likely to have chemical additives, preservatives, and artificial flavors or colors? What was the healthiest food you ate this week? What was the most unhealthy food you ate this week?
- 16. What about water? You need it! About 9 to 13 cups per day, more if you are very active. Where do we get it? About 10-20% from foods which contain water. Especially fruits and vegetable. 80-90% in what we drink: plain water, juice, milk, and unsweetened, caffeine free drinks are good sources. Sweetened or caffeinated drinks till provide water, but should not be relied upon to hydrate your body.
- 17. Little Extras Caffeine? It’s really more a drug than a food. Constricts arteries, makes us feel more awake. Research says it does not improve productivity or performance. Energy Drinks? Mostly caffeine, with other herbal or chemical additives. Can be harmful to your kidneys, cause high blood pressure. Contain lots of calories, few vitamins, and lots of artificial additives that are not good for you.
- 18. What about dieting? Follow recommendations from your doctor or nutritionist concerning weight loss or gain. Avoid diets that instruct you to eliminate excessive groups of foods (extreme low fat or low carb diets). Avoid diets that rely on taking artificial supplements or medications to assist in weight loss.
- 19. Basics of Staying Healthy Be consistent – choose healthy foods, in appropriate serving sizes most of the time. Avoid extremes in dietary choices. Try new things and learn to prepare your own food.