Chapter 5 – Personal Nutrition

5 litres of water per day o through respiration

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Unformatted text preview: ure, lubricates joints, aids in digestion, rids body of waste (through urine), contributes to production of sweat (evaporates from skin to cool body) • high fluid intake: lower risk of kidney stones, colon cancer, bladder cancer • lose about 2 – 2.5 litres of water per day o through respiration, urination, bowel movements, perspiration • lose more rapidly: exercise, live in dry climate or at high altitude, drink a lot of caffeine or alcohol, skip a meal, or become ill • need approx. 2.7 – 3.7 litres per day • can only survive a few days without water Protein • proteins: form basic framework for muscles, bones, blood, hair, fingernails o critical for growth and repair • made of 20 amino acids o nine essential – human body cannot produce them – must come from diet • animal protein – complete protein – provide all nine essential amino acids • incomplete proteins – grains, beans, nuts – low levels of one or two essential amino acids but fairly high levels of others o combining incomplete proteins (ie. corn and beans) ensu...
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