1. The Importance of Nutrition

2. What is Nutrition?
Nutrition is the study of food
and how your body uses the
substances in food.

3. What are Nutrients?
Nutrients are substances in food
that your body needs for
energy, proper growth, body
maintenance and functioning.

4. The Six Classes of Nutrients
1.
2.
3.
4.
5.
6.
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water

5. Influences on Food Choices
1.
2.
3.
4.
5.
6.
7.
Hunger
Appetite
Culture
Family and Friends
Emotions
Convenience and Cost
Advertising

6. Daily Caloric Intake
 Your body’s energy needs are measured
in calories.
 A calorie is the amount of energy
needed to raise the temperature of 1
kilogram or water 1 degree Celsius.
 You expend calories with everything
you do.

7. How Many Calories Should I Eat?
2800 Calories 2200 Calories 1600 Calories
Active Male
Active Female Inactive Teens
Teens
Teens
Active Males Active Females
Inactive
Females
Many Athletes Inactive Males Some Older
Adults

8. Nutrients for Energy
 Carbohydrates – the starches and sugars found in
food and are the body’s chief source of energy
 Proteins are nutrients that help build, maintain and
repair body tissues and act as a secondary source of
energy
 Fats – supply a concentrated form of energy and help
transport other nutrients to locations in the body
where they are needed.

9. Carbohydrates
 Simple Carbohydrates – these are sugars and are
absorbed quickly into the bloodstream and provide a
quick form of energy (fruits, candy, cookies and soda)
 Complex Carbohydrates – these are starches and are
broken down more slowly by your body than simple
carbohydrates and supply more vitamins. They are
better for endurance sports and activities (breads,
cereals, pasta, rice and beans)

10. Carbohydrates
 45 to 65 percent of the calories that you consume
daily should come from carbohydrates, mostly
complex carbohydrates
 Whole grain breads, cereals and pastas
 Apples, pears
 Broccoli, carrots, sweet potatoes
Yogurt, cheese, skim milk

11. Carbohydrates
 Dietary Fibre – is a special subclass of complex
carbohydrates that has several functions, including
aiding the body in digestion.
 It is indigestible in humans and provides no calories
 Certain types of fibre may reduce the risk of heart
disease by lowering cholesterol
 Teens should have 38-36 grams per day
 Helps you feel fuller longer

12. Protein
 Your body needs protein to grow, repair and maintain
itself.
 It also helps to fight disease, since parts of the
immune system are made up of protein
 Protein also supplies your body energy in the form of
calories

13. Protein
 The building blocks of proteins are called amino acids
 There are 22 amino acids and your body can produce
all but 9 of them
 These 9 amino acids are called essential amino acids
 The total amount of protein in your eating plan
should be 10 to 35 percent of your daily caloric intake

14. Protein
 There are two types of proteins found in foods:
Complete protiens – contain all 9 essential amino acids
(meat, dairy and soybeans)
Incomplete proteins – lack one ore more of the
essential amino acids
Vegetarians and Vegans needs to be aware of their
protein consumption.

15. Fats
 Fats do the following:
 Transport and absorb vitamins A, D, E and K
 Help regulate the hormone testosterone, which is
used to build body tissues
 Enhance the flavour and texture of foods
 Help satisfy hunger because they take longer to
digest
 Should make up 20 to 30 percent of your daily caloric
intake

16. So how can fats be bad?
 Eating too many fats is linked to many serious health
problems like heart disease and certain cancers
 Most fat that is not used is stored as adipose tissue
 Excess body fat may lead to unhealthful weight gain
and obesity, which can then lead to type 2 diabetes

17. Types of Fat
 Saturated fatty acids – fats that come mainly from
animal fats and are often solid at room temp. (i.e.
palm and coconut oil)
 Trans fatty acids – fats that are formed when certain
oils are processed into solids (margerine and
shortening)
 Unsaturated fatty acids – fats that are usually liquid at
room temperature and come mainly from plant
sources (olive oil and some fish oils)

18. Vitamins
 Are micronutrients that help control body processes
and help your body release energy to do work
 They do not contain calories
 They do not provide your body with energy

19. Vitamins
 There are two types of vitamins:
Fat-soluble vitamins – are carried by fat in food and in
your body and can be stored by the body. They Include
vitamins A, D, E and K.
Water-soluble vitamins – are not stored in your body
and need to be replaced daily by eating nutritious
foods. They include vitamin C and B complex vitamins

20. Minerals
 Minerals are substances that the body cannot
manufacture but that are needed for forming healthy
bones and teeth and for regulating many vital body
processes I.e. calcium, potassium, iron, and sodium)
 Like vitamins, they do not provide your body with
energy

21. Water
 Between 60-70 percent of your body weight Is water
 It is an essential nutrient for life
 Water helps regulate body temperature, carries
nutrients, aids in digestion and eliminations and it is
important for many chemical reactions in your body
 You should try to consume 8 cups of water and/or
other fluids a day to maintain normal fluid balance

22. Water
Before
Drink 10 to 14
ounces of
water one to
two hours
before the
activity or
exercise
During
Drink ½ cup (4
ounces) of
cold water
every fifteen
minutes
After
Drink 2 cups of
cold water for
every pound of
weight loss