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Nutrition Basics
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Nutrition Basics

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Nutrition and Health

  • Nutrition is the process of consuming and utilizing nutrients to maintain optimal health and function.
  • A healthy eating plan can help make beneficial food choices.

Carbohydrates

  • Provide energy for the body.
  • Are the body's main source of energy.
  • Found in fruits, vegetables, dairy products, and grains.
  • Can be classified as simple or complex:
    • Simple carbohydrates contain one or two sugar units (e.g., sugars found in fruits, vegetables, and milk).
    • Complex carbohydrates contain many sugar units (e.g., starches found in grains, potatoes, and legumes).

Dietary Fiber

  • Health benefits:
    • Balances glucose levels in the blood.
    • Adds bulk to feces, preventing constipation and hemorrhoids.
    • Can prevent overeating by slowing food movement out of the stomach and providing a feeling of fullness.

Proteins

  • Definition: A nutrient used to build and maintain cells and tissues, including muscles, bones, skin, hair, fingernails, and organs.
  • Function: Acts as hormones or enzymes, or provides structure and function to cells and tissues.
  • Loss: Proteins are lost through daily activities such as brushing hair, showering, trimming fingernails, sweating, and urinating.
  • Consequences of deficiency: Weakened immune system and increased risk of infections.
  • Sources: Animal-based foods (meat, poultry, eggs, fish, dairy products) and plant-based foods (legumes, nuts, seeds).

Fats

  • Provide energy for muscles, and help in the absorption and transport of vitamins and nutrients.
  • Types:
    • Saturated fats (solid at room temperature, found in animal-based foods).
    • Unsaturated fats (liquid at room temperature, found in plant-based foods).
    • Trans fat (found in processed foods and some animal-based foods).
  • Functions:
    • Provide energy between meals.
    • Cushion and protect internal organs.
    • Insulate the body, regulating temperature.

Vitamins

  • Fat-soluble vitamins:
    • Vitamin A (important for vision and healthy skin).
    • Vitamin D (important for bone health).
    • Vitamin E (protects red blood cells from damage).
    • Vitamin K (essential for blood clotting).
  • Water-soluble vitamins:
    • Vitamin C (important for growth and repair of tissues).
    • Vitamin B1 (Thiamin, essential for energy production).
    • Vitamin B2 (Riboflavin, important for energy production).
    • Vitamin B3 (Niacin, important for energy production).
    • Vitamin B5 (Pantothenic acid, important for energy production).
    • Vitamin B6 (Pyridoxine, important for energy production).
    • Vitamin B7 (Biotin, important for energy production).
    • Vitamin B9 (Folic acid, essential for cell growth and development).
    • Vitamin B12 (Cobalamin, important for energy production).

Minerals

  • Types:
    • Macronutrients (needed in larger amounts):
      • Calcium (important for bone health and muscle function).
      • Phosphorus (important for bone health and energy production).
      • Magnesium (important for bone health and muscle function).
    • Micronutrients (needed in smaller amounts):
      • Sodium (important for fluid balance and nerve function).
      • Potassium (important for heart function and muscle contractions).
      • Chloride (important for digestive function).
      • Sulfur (important for protein structure and function).
  • Functions:
    • Essential for growth and development.
    • Necessary for maintaining proper bodily functions.

Water

  • Essential for most bodily functions.
  • Functions:
    • Maintains body temperature.
    • Cushions and lubricates joints.
    • Protects the spinal cord and other sensitive tissues.
    • Removes waste products.
    • Moves oxygen, nutrients, waste, and other materials throughout the body.
  • Importance:
    • Can only survive for a few days without water.
    • Need to consume water to replace lost fluids.
    • Dehydration can lead to serious health consequences.

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Learn about the basics of nutrition, including the importance of carbohydrates, proteins, fats, vitamins, and minerals. Understand how to formulate strategies for a healthy diet and assess the importance of water.

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