Nutrition Basics

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.