Nutrition and Food Groups

Carbohydrates: Primary energy source; includes sugars, starches, and fibers.
Proteins: Essential for growth and repair; found in meat, dairy, legumes, and nuts.
Fats: Concentrated energy source; includes saturated, unsaturated, and trans fats.
Vitamins: Organic compounds required in small amounts; important for various bodily functions.
- Fat-soluble (A, D, E, K)
- Water-soluble (B-complex, C)
Minerals: Inorganic elements vital for body processes; includes calcium, iron, potassium, etc.
Water: Essential for hydration, digestion, and nutrient transport.

Balanced Diet: Incorporate a variety of food groups for adequate nutrient intake.
Portion Control: Monitor serving sizes to maintain a healthy weight.
MyPlate: Visual guide for meal planning; emphasizes fruits, vegetables, grains, protein, and dairy.

Macronutrients: Nutrients needed in large amounts (carbohydrates, proteins, fats).
Micronutrients: Nutrients needed in smaller amounts (vitamins, minerals).

Caloric Requirements: Varies by age, sex, activity level; essential for maintaining energy balance.
Special Diets: Considerations for allergies, intolerances, and health conditions (e.g., gluten-free, vegan, low-carb).

Serving Size: Amount of food recommended for consumption.
Calories: Total energy provided by the food.
Nutrients: Breakdown of macronutrients and micronutrients.
Daily Values: Percentages indicating how much a nutrient contributes to a daily diet.

Weight Management: Helps maintain a healthy weight and reduces obesity risk.
Disease Prevention: Proper nutrition can lower the risk of chronic diseases (e.g., heart disease, diabetes).
Mental Health: Certain nutrients support brain health and mood regulation.
Immune Function: Adequate nutrition strengthens the immune system.

Iron: Can lead to anemia; common in menstruating women and vegetarians.
Vitamin D: Important for bone health; deficiency can lead to osteoporosis.
Calcium: Essential for bone strength; insufficient intake can lead to fractures.
Vitamin B12: Crucial for nerve function; mainly found in animal products; vegans may need supplementation.

Hygiene: Proper handwashing and food handling to prevent foodborne illnesses.
Storage: Correct refrigeration and cooking temperatures to inhibit bacterial growth.
Expiration Dates: Importance of checking dates to ensure food safety.

Carbohydrates serve as the main energy source for the body, categorized into sugars, starches, and fibers.
Proteins are crucial for tissue growth and repair, commonly derived from meat, dairy products, legumes, and nuts.
Fats provide a concentrated energy source; they can be classified into saturated, unsaturated, and trans fats.
Vitamins are organic compounds required in trace amounts for numerous bodily functions; they are divided into fat-soluble (A, D, E, K) and water-soluble (B-complex, C) categories.
Minerals, such as calcium, iron, and potassium, are inorganic elements essential for a variety of physiological processes.
Water plays a vital role in maintaining hydration, aiding digestion, and transporting nutrients throughout the body.

A balanced diet consists of a variety of food groups to ensure comprehensive nutrient intake.
Portion control is essential to regulate serving sizes and support a healthy weight.
MyPlate is a visual tool that illustrates a balanced meal, highlighting the importance of including fruits, vegetables, grains, protein, and dairy.

Macronutrients include carbohydrates, proteins, and fats, which are needed in large quantities for energy and body function.
Micronutrients, such as vitamins and minerals, are required in smaller amounts but are crucial for overall health.

Caloric requirements differ based on age, gender, and activity levels, influencing energy balance and overall health.
Special diets may be necessary for individuals with allergies, food intolerances, or health conditions, such as gluten-free, vegan, or low-carb diets.

Serving size indicates the recommended quantity of food for consumption.
Calories reflect the total energy content in the food item.
Nutritional breakdown provides information on both macronutrients and micronutrients present in the food.
Daily values on labels show the percentage of each nutrient's contribution to the recommended daily intake.

Proper nutrition aids in weight management and decreases the risk of obesity.
A nutritious diet can prevent chronic illnesses, including heart disease and diabetes.
Specific nutrients are linked to improved brain health and mood regulation, supporting mental well-being.
Good nutrition contributes to a strong immune system, enhancing overall health.

Iron deficiency can result in anemia, notably affecting menstruating women and vegetarians.
Vitamin D is vital for bone health; insufficient levels may lead to osteoporosis.
Calcium is necessary for bone strength; a lack of it can increase fracture risks.
Vitamin B12 is important for nervous system function; it is predominantly found in animal products, leading to potential deficiencies in vegans who may require supplementation.

Maintaining hygiene through proper handwashing and food handling practices is crucial in preventing foodborne illnesses.
Correct storage involves refrigerating foods and cooking them to the right temperatures to prevent bacterial growth.
Checking expiration dates is essential for ensuring food safety and consumption quality.