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Nutrition lecture

Nutrition lecture - Nutrition Chapter 9 Healthy Diet...

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Unformatted text preview: Nutrition Chapter 9 Healthy Diet consists of: • Adequate calorie consumption – (1800-2400 calories/day: Female) – (2200-3000 calories/day: Male) • Moderation - portion control • Balanced - proper nutrients • Varied - different foods 7 Essential Nutrients: • Water • Proteins • Carbohydrates • Fiber • Fats • Vitamins • Minerals (1) Water • Major component in blood • 50-60% of total body weight • Risks: dehydration - death after a few days • Recommended: 6-8 glasses of 8 oz. water/day = 3-4 bottles of water (2) Proteins • Major components of every cell • aka “Building Blocks” • Repairs tissue, bone, muscle • Protects us from disease (key element in antibodies, enzymes, and hormones) Proteins continued • When broken down, known as “Amino Acids” • 9 essential acquired via animal and soy • Plant proteins, incomplete (missing 1 or 2 essential) • Can be supplemented however, ie - peanut butter w/ whole grain bread More about Proteins: • American diet • Low-fat animal proteins: – Chicken, fish, turkey, lean red meat • Plant proteins: – Beans, peas, peanuts, soy, grains, leafy greens, broccoli (3) Carbohydrates • Energy supply for daily activities • Easily converted to glucose, fuel for cells • Complex carbs - grains, cereals, dark green leafy vegs, potatoes • Simple carbs - sugars, short term energy (4) Fiber • Helps with digestion, moves food • Makes you feel full • 20-30 grams daily recommended...
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Nutrition lecture - Nutrition Chapter 9 Healthy Diet...

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