Transcript Nutrition Basics

Nutrition Basics
Nutrition and Wellness
Energy and the 6 Basic Nutrients
What is Nutrition?
 Nutrition is the science of food, their components,
and how they are used by the body.
 Food satisfies two main needs:
 Physical – growth and repair of the body
 Psychological – provides security, belonging,
and enjoyment
 Adequately meeting both of these needs, along
with other needs in life, one aims to find wellness.
Wellness
 Wellness is a philosophy that encourages people
to take responsibility for their own health. It
focuses on the overall health of a person, rather
than just physical health. It considers social,
emotional, and intellectual health.
 Wellness is reflected in both your attitudes and
behaviours.
Decisions that influence your health
 your food choices
 amount of physical activity
 management of feelings and emotions
 social situations
 how much sleep you get
Wellness Checklist
 I eat breakfast, lunch, and dinner every day.
 I get 7-9 hours of sleep each night.
 I restrict the amount of sugary drinks and junk food I
consume.
 I exercise for at least one hour a day.
 When I have a problem I deal with it in the best way.
 I avoid procrastination.
 I have a social group that supports me in a positive
way.
 I refrain from abusing drugs and alcohol.
 I rarely start arguments with people, and try for winwin situations.
Wellness Checklist
 I try to have at least one day a week where I avoid
meat products.
 I take time to relax away from distractions daily.
 I take time away from my cell phone especially
when I am sleeping.
 I always where seat belts, helmets, safety protection,
etc. when necessary.
 I form positive relationships.
 I drink enough water (5-6 glasses of water a day)
 I look for the good things in every situation I am in.
Wellness
 Practicing wellness does not guarantee you will
never get sick or upset.
 It will, however, help you achieve the highest
level of overall health and wellness possible.
Two Best Things for Mind and Body
 http://www.youtube.com/watch?v=aUaInS6HIGo&safe=
active
 http://www.youtube.com/watch?v=F6eFFCi12v8&safe=a
ctive
 http://www.youtube.com/watch?v=7jrnj7YKZE&feature=related&safe=active 3:40
 http://www.youtube.com/watch?v=FnwIKZhrdt4&safe=a
ctive
Why Study Nutrition?
 ?
Nutrition
 Who studies nutrition?
 Doctors
 Dietitians
 Nutritionists
 Fitness Consultants
 Sport Trainers
 Athletes
 Food Scientists
 Chefs, Bakers
 Food Development
Engineers
 Life coaches
 Nutrition Teacher
 Farmers
 Anyone who reads a
nutritional label
6 Big Ideas
 Balance
 Variety
 Adequacy
 Moderation
 Nutrient Density
 Calorie Control
Is your Diet…
 Balance – When the diet is not pushed to far in
any way.
 For example, eating only cheesy potato fries
 Restricting yourself from eating any
carbohydrates simply for weight loss reasons.
Does your diet have variety?
 Variety – Including foods from all food groups,
tastes and colours.
 For example, if apples are the only fruit you eat,
you are missing nutrients you would get from
oranges, bananas, pineapple, mangos, peaches,
etc.
 Not just eating grains in the form of bread. Try
pastas, bulgur, cous cous, quinoa
Do you achieve
 Adequacy – getting the required amount of specific
nutrients and calories. Getting enough.
 Are you restricting yourself from eating
according to your hunger?
 Do you have a nutrient deficiency, such as
calcium deficiency?
 Are you malnourished?
What about…
 Moderation – a healthy diet can include all
foods but are you limiting the amount of “bad
foods” in your diet?
 For example, limiting high fat and sugary
foods.
 Limiting treats like cake to once a week, a
flurry to once a month, and pop to every four
days.
How nutritious is your food?
 Nutrient Density – foods can be high or low in
nutrients. They might be high in something like
carbohydrates but be low in all other nutrients.
 Choose foods high in nutrient density and low in
calories is always the best choice. You get to
eat more and get more nutrients from it.
 Chips – high in calories, low in nutrients
 Vegetables – very low in calories, high in nutrients
Practice but don’t obese over
 Calorie Control – Monitoring the amount of
calories you take in throughout the day.
 This does not mean you can never go over you
recommended calorie intake, but it should be
balanced. Meaning on another day, you should
have less calories.
 For example, by eating a extra meal of 400
calories each day in foods class, after one week
you have taken in 2000 extra calories. Roughly a
days worth of food.
Nutrients
 Nutrients are the chemicals from food that your
body uses to carry out its functions.
 give you energy to carry on bodily processes
and enjoy life
 grow and repair body cells and tissues
 allow your brain to function
 basically keep you alive
6 Basic Nutrient Categories
 Water
No one nutrient can be a
 Carbohydrates
suitable replacement for any
 Fats
 Proteins
 Vitamins
 Minerals
other. If any one of the six
main nutrients is missing, your
body—and your health–
suffers.
Nutrient Deficiency…
 Is essentially a severe shortage of one or more
nutrients.
 Example:
Kwashiorkor - protein deficiency
Scurvy – vitamin C deficiency
Malnutrition
 Refers to serious health problems caused by
poor nutrition over a prolonged period.
 Generally occurs when people don’t get
enough to eat.
 Usually results from poverty in most cities and
countries.
 Bad weather, inadequate transportation,
political problems can cause food shortages.
Over-nutrition
 Over-nutrition is a type of malnutrition in which
nutrients are oversupplied relative to the
amounts required for normal growth,
development, and metabolism.
 Results in obesity from an excess of calories
 calorie intake is greater than calorie output
 or…
Nutrient Toxicity
 Occurs when excess of a nutrient causes harm
to an organism.
 Not as common as deficiencies. May occur
when:
 kids get into vitamin mineral supplements
 toxic well water
 over supplementation
So how much do you need?
 Canadian and American scientists have created a set
of standards for the nutrient needs of people of
different ages, genders, and special circumstances
(pregnancy).
 Dietary Reference Intakes (DRIs)
 Used to assess the nutritionals status of healthy
people
 considered when making safety regulations
 Provide standards for food fortification
 Used by food industry for product development and
nutritional labels
How nutrients are measured
 You may see nutrients
labeled in different ways:
 Grams (g)
 Milligrams (mg)
 Micrograms (ug)
 For example, female teens need 15 mg of iron.
That’s equivalent to an amount about the size
of a single dry bean.
What is Energy?
 Everything you do requires energy. Sleeping,
eating, walking, sitting, breathing, running, etc.
 Your body gets it’s energy from food.
 Energy is measured is units called kilocalories or
calories.
 A calorie is the amount of energy needed to
raise the temperature of one kilogram of water
one degree Celsius.
Your Energy Needs
 Energy needs during teenage years vary
depending on age, size, sex, and activity
level.
 It could range from 2000 to 2600 calories.
 Males generally need more than females.
Energy
 You only get calories from 4 nutrients:
 Carbohydrates: 4 calories per gram
 Protein: 4 calories per gram
 Alcohol: 7 calories per gram
 Fat: 9 calories per gram
 Things like sleep, caffeine, and other
stimulants do not give you energy.
Breaking it down
 30% of your calories should come from fat
 55% from carbohydrates
 15 from protein
 Question: If you need 2200 calories a day how
many grams of fat, proteins, and
carbohydrates should you have?
Math
Fat
2200 x .3 = 660 calories
• 660/9 = 73 grams
Carbs
2200 x .55 =1210 calories
• 1210/4 = 302 grams
Protein 2200 x .15 = 330 calories
• 330/4 = 82 grams
 Get a can and figure out the amount of
calories using the amount of fats, carbs,
protein.