Health and Nutrition
-Malnutrition
● Lack of nutrients
● Deficiencies cause a lack of energy and lead to illness
■ Ex. Insufficient water consumption→Dehydration
■ Sodium Deficiency →Cell Malfunction
■ Vitamin Deficiency →Increased risk of cancer
■ Zinc Deficiency → Stunted growth
-Balanced Nutrition
● Moderation(Excess can cause illness)
■ Too much Potassium →Affected nervous system and heart
■ Too much sodium→ Cell Malfunction
■ To much calcium →Weaken muscles and kidney function
■ Too much Vitamin B(?)→ Drowsiness and liver damage
○ Everything consumed equally, nothing more than another
-Daily Nutritional Needs
● Fruits(Apples)
○ Any fruit or 100% fruit juice is part of the fruit portion of MyPlate
○ Recommended 2 cups/day
● Dairy(Milk)
○ Any fluid milk product and food made from milk is considered Dairy
according to MyPlate
○ Recommended 3 cups/day
● Proteins(Beans)
○ Any food containing meat, nuts, dried, beans, and eggs are considered
proteins according to MyPlate
○ Recommended 5.5oz./day
● Veggies(Carrots)
○ Any vegetable or 100% vegetable juice is considered part of the
vegetable part of MyPlate
○ Recommended 2.5 cups/day
○ There are 5 types
■ Dark Greens(Broccoli, spinach, etc.)
■ Orange(Carrots, pumpkins, etc.)
■ Dry Beans and Peas(Black beans, lentils, etc.)
■ Starchy(Corn, potatoes)
■ Other(Asparagus, eggplant)
● Grains(Bread)
○ Two types of Grain
, ○ Recommended 6oz./day(3oz.whole+3oz.Refined)
■ Refined-Milled grains
● Ex. White bread, white rice, Cornbread, noodles
■ Whole-Contain the whole Kernel
● Ex. Oatmeal, Whole cornmeal, Brown rice, Whole wheat
pasta
Proper nutrition improves daily life
Decreased Fatigue→Increased Energy→Mental Awareness→Weight Control
● Prevents Disease
Summary
● Balanced nutrition fuels the body
● Comes from a variety of sources
● Improves the quality of life(Increased energy, and mental
awareness)
● Reduces the risk of disease
Nutrients
-Nutrients are the substances your body needs to grow, repair, and supply energy
-Macronutrients are nutrients that we need in large quantities(M)
-Micronutrients are needed in small quantities(m)
-There are six essential nutrients
● Carbohydrates(M)
○ Starches and sugars present in foods
○ Carbohydrates allow to body to perform everyday functions
○ Should make up 45-65% of daily calories
○ Fiber is an indigestible carb and it helps the nervous system remove
waste
● Proteins(M)
○ Help build and maintain body cells and tissues
○ Made of amino acids(9 essential amino acids)
○ Should make up 10-35% of daily calories
○ Complete Proteins normally come from animals and contains all 9 amino
acids
○ Incomplete proteins normally come from plants and lack at least on
amino acids
● Fats(M)
○ Fatty substance that has twice the amount of of energy than in carbs
and proteins, but doesn’t dissolve in water
, ○ Helps absorb fat-soluble vitamins
○ Should make up 20-35% of daily calories
○ 3 Types of fats
■ Saturated(Not to much)
■ Trans fatty acids(not to much)
■ Unsaturated
● Monounsaturated
● Polyunsaturated
● Vitamins(m)
○ Compounds that help regulate body processes(Digestion, metabolism,
etc.)
○ 2 Types
■ Fat-soluble(Vitamins A, D, E, K)
■ Water-soluble(Vitamin B and C, Niacin, Folic Acid)
● Minerals(m)
○ Substances the body can’t make
○ Needed for healthy bones and teeth
○ Imp Minerals include Calcium, Phosphorus, Magnesium, and Iron
● Water(M)
○ VITAL FOR BODY FUNCTION
○ Need around 8 cups a day
○ Comes from any liquids
Summary
● The six types of nutrients
-How to read Nutrition Labels
Calories are a common unit of measurement used to express the potential energy
from food
Calories per gram of each nutrient
Fats=9 calories per gram
Carbs= 4 calories per gram
Proteins=4 calories per gram
The rate at which a persons body burns calories at rest -is called BMR(Basal
metabollic rate)
● Calculating BMR
○ (1 calorie per kilo of body weight)+(# of calories needed for daily
activities)
-Determining Caloric Intake
● Sedentary=Little activity(200-300 cal per day)
-Malnutrition
● Lack of nutrients
● Deficiencies cause a lack of energy and lead to illness
■ Ex. Insufficient water consumption→Dehydration
■ Sodium Deficiency →Cell Malfunction
■ Vitamin Deficiency →Increased risk of cancer
■ Zinc Deficiency → Stunted growth
-Balanced Nutrition
● Moderation(Excess can cause illness)
■ Too much Potassium →Affected nervous system and heart
■ Too much sodium→ Cell Malfunction
■ To much calcium →Weaken muscles and kidney function
■ Too much Vitamin B(?)→ Drowsiness and liver damage
○ Everything consumed equally, nothing more than another
-Daily Nutritional Needs
● Fruits(Apples)
○ Any fruit or 100% fruit juice is part of the fruit portion of MyPlate
○ Recommended 2 cups/day
● Dairy(Milk)
○ Any fluid milk product and food made from milk is considered Dairy
according to MyPlate
○ Recommended 3 cups/day
● Proteins(Beans)
○ Any food containing meat, nuts, dried, beans, and eggs are considered
proteins according to MyPlate
○ Recommended 5.5oz./day
● Veggies(Carrots)
○ Any vegetable or 100% vegetable juice is considered part of the
vegetable part of MyPlate
○ Recommended 2.5 cups/day
○ There are 5 types
■ Dark Greens(Broccoli, spinach, etc.)
■ Orange(Carrots, pumpkins, etc.)
■ Dry Beans and Peas(Black beans, lentils, etc.)
■ Starchy(Corn, potatoes)
■ Other(Asparagus, eggplant)
● Grains(Bread)
○ Two types of Grain
, ○ Recommended 6oz./day(3oz.whole+3oz.Refined)
■ Refined-Milled grains
● Ex. White bread, white rice, Cornbread, noodles
■ Whole-Contain the whole Kernel
● Ex. Oatmeal, Whole cornmeal, Brown rice, Whole wheat
pasta
Proper nutrition improves daily life
Decreased Fatigue→Increased Energy→Mental Awareness→Weight Control
● Prevents Disease
Summary
● Balanced nutrition fuels the body
● Comes from a variety of sources
● Improves the quality of life(Increased energy, and mental
awareness)
● Reduces the risk of disease
Nutrients
-Nutrients are the substances your body needs to grow, repair, and supply energy
-Macronutrients are nutrients that we need in large quantities(M)
-Micronutrients are needed in small quantities(m)
-There are six essential nutrients
● Carbohydrates(M)
○ Starches and sugars present in foods
○ Carbohydrates allow to body to perform everyday functions
○ Should make up 45-65% of daily calories
○ Fiber is an indigestible carb and it helps the nervous system remove
waste
● Proteins(M)
○ Help build and maintain body cells and tissues
○ Made of amino acids(9 essential amino acids)
○ Should make up 10-35% of daily calories
○ Complete Proteins normally come from animals and contains all 9 amino
acids
○ Incomplete proteins normally come from plants and lack at least on
amino acids
● Fats(M)
○ Fatty substance that has twice the amount of of energy than in carbs
and proteins, but doesn’t dissolve in water
, ○ Helps absorb fat-soluble vitamins
○ Should make up 20-35% of daily calories
○ 3 Types of fats
■ Saturated(Not to much)
■ Trans fatty acids(not to much)
■ Unsaturated
● Monounsaturated
● Polyunsaturated
● Vitamins(m)
○ Compounds that help regulate body processes(Digestion, metabolism,
etc.)
○ 2 Types
■ Fat-soluble(Vitamins A, D, E, K)
■ Water-soluble(Vitamin B and C, Niacin, Folic Acid)
● Minerals(m)
○ Substances the body can’t make
○ Needed for healthy bones and teeth
○ Imp Minerals include Calcium, Phosphorus, Magnesium, and Iron
● Water(M)
○ VITAL FOR BODY FUNCTION
○ Need around 8 cups a day
○ Comes from any liquids
Summary
● The six types of nutrients
-How to read Nutrition Labels
Calories are a common unit of measurement used to express the potential energy
from food
Calories per gram of each nutrient
Fats=9 calories per gram
Carbs= 4 calories per gram
Proteins=4 calories per gram
The rate at which a persons body burns calories at rest -is called BMR(Basal
metabollic rate)
● Calculating BMR
○ (1 calorie per kilo of body weight)+(# of calories needed for daily
activities)
-Determining Caloric Intake
● Sedentary=Little activity(200-300 cal per day)
