Food, Nutrients, and Macronutrients

• Food and nutrition are fundamental to health and well-being
• Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease
• Good nutrition means obtaining the right amount of nutrients from foods

Nutrients

• Nutrients are substances in food that provide energy and materials for cell development, growth, and repair
• They are essential for body functions

Macronutrients

• Macronutrients are nutrients needed in large amounts
• These provide the body with energy
• Include carbohydrates, proteins, and fats

Carbohydrates

• Main source of energy for the body
• Found in grains, fruits, vegetables, and sugars
• Provide glucose, which cells use for fuel
• Can be simple (sugars) or complex (starches and fiber)

Proteins

• Essential for building and repairing tissues
• Found in meat, poultry, fish, beans, eggs, and dairy products
• Made up of amino acids, some of which the body cannot produce itself (essential amino acids)

Fats

• Important for energy storage, insulation, and hormone production
• Found in oils, nuts, seeds, meat, and dairy products
• Can be saturated, unsaturated, or trans fats
• Unsaturated and limited saturated fat intake are generally recommended

Micronutrients

• Nutrients needed in smaller amounts
• Essential for various body processes
• Include vitamins and minerals

Vitamins

• Organic compounds that help regulate body functions
• Include vitamins A, B, C, D, E, and K
• Each vitamin has specific roles in the body

Minerals

• Inorganic substances that are important for bone health, fluid balance, and other processes
• Include calcium, iron, potassium, and zinc

Water

• Essential for life
• Involved in many bodily functions, including temperature regulation, nutrient transport, and waste removal
• Humans can survive only a few days without water

Dietary Guidelines

• Dietary guidelines provide recommendations for healthy eating patterns
• Promote health and reduce the risk of chronic diseases
• Emphasize a balanced diet with a variety of fruits, vegetables, whole grains, lean proteins, and low-fat dairy

Energy Balance

• Energy balance is the relationship between the calories consumed from foods and beverages and the calories expended through physical activity and metabolic processes
• Consuming more calories than expended leads to weight gain
• Expending more calories than consumed leads to weight loss

Healthy Eating Habits

• Include consuming a variety of nutrient-dense foods
• Controlling portion sizes
• Limiting intake of saturated and trans fats, added sugars, and sodium
• Staying hydrated

Importance of Breakfast

• Breakfast is often considered the most important meal of the day
• Provides energy and nutrients to start the day
• Associated with improved concentration and performance

Fiber

• Important for digestive health, blood sugar control, and cholesterol management
• Found in whole grains, fruits, vegetables, and legumes
• Helps promote satiety and prevent overeating

Processed Foods

• Often high in calories, unhealthy fats, added sugars, and sodium
• Can contribute to weight gain and chronic diseases
• Minimizing intake of processed foods is generally recommended

Food Labels

• Provide information about the nutrient content of foods
• Help consumers make informed choices about what they eat
• Information includes serving size, calories, macronutrients, micronutrients, and ingredients

Portion Control

• Important for managing calorie intake
• Using smaller plates and measuring portions can help with portion control
• Being mindful of serving sizes is important

Hydration

• Staying hydrated is essential for health
• Drink water throughout the day
• Thirst is often mistaken as hunger

Healthy Fats

• Unsaturated fats can be beneficial for heart health
• Consuming sources such as avocados, nuts, seeds, and olive oil can be good
• Limiting saturated and trans fats is generally recommended

Eating Disorders

• Serious mental illnesses that involve disturbances in eating behaviors and related thoughts and emotions
• Include anorexia nervosa, bulimia nervosa, and binge-eating disorder
• Require professional treatment

Vegetarian and Vegan Diets

• Can be healthy if well-planned
• Require careful attention to ensure adequate intake of nutrients such as protein, iron, vitamin B12, and calcium
• Various plant-based protein sources available, including legumes, tofu, and tempeh

Food Allergies

• Immune system responses to certain foods
• Common allergens include milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish
• Symptoms can range from mild to severe

Food Intolerances

• Adverse reactions to foods that do not involve the immune system
• Lactose intolerance is a common food intolerance

Special Dietary Needs

• Certain medical conditions may require special dietary modifications
• Diabetes, heart disease, and kidney disease

Importance of Physical Activity

• Regular physical activity is important for overall health and weight management
• Helps burn calories and improve cardiovascular health
• Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week

Balanced Diet for Children

• Essential for growth and development
• Include a variety of fruits, vegetables, whole grains, lean proteins, and dairy
• Limit sugary drinks and snacks

Balanced Diet for Adolescents

• High nutrient requirements due to rapid growth
• Adequate calcium and iron intake are particularly important
• Healthy eating habits established during adolescence can have long-term benefits

Balanced Diet for Adults

• Important for maintaining health and preventing chronic diseases
• Focus on nutrient-dense foods and portion control
• Adjustments may be needed based on activity level and health status

Balanced Diet for Older Adults

• May have decreased appetite and nutrient absorption
• Adequate protein, calcium, vitamin D, and vitamin B12 intake are particularly important
• Hydration is also crucial

Reading Nutrition Labels

• Serving Size: Pay attention to the serving size listed on the label and compare it to how much you actually eat
• Calories: Note the number of calories per serving and consider how many servings you will consume
• Nutrients: Check the amounts of macronutrients (fat, carbohydrates, protein) and micronutrients (vitamins, minerals)
• % Daily Value (%DV): Use the %DV to see how much of a nutrient is in a serving of food, based on a 2,000-calorie diet

This document provides a succinct overview of food and nutrition, highlighting the role of nutrients. It focuses on macronutrients and their importance in providing energy and supporting body functions. Carbohydrates and proteins are discussed.