Nutrition Overview and Nutrients

Nutrition Overview

• Nutrition meets the body’s nutritional needs; essential for health and development.
• Improved nutrition is linked to better health outcomes in infants, children, and mothers, as well as longevity.

Nutrients

Carbohydrates

• Primary source of energy; broken down into glucose for cellular activities.
• Provide endurance, strength, and fiber for digestion.
• Excess carbs alone do not cause weight gain; fats added during consumption contribute to fat gain.
• Sources: Grains, fruits, vegetables, legumes, sugar.
• Types:
  • Simple Carbohydrates: quick energy from fruits, milk, and sweets.
  • Complex Carbohydrates: sustained energy from whole grains, vegetables, and legumes.

Proteins

• Essential for tissue building, repair, enzyme and hormone production, and immune support.
• Builds and repairs muscles and tissues; excessive intake may harm kidneys.
• Sources: Meats, poultry, fish, eggs, dairy, beans, nuts, seeds.
• Types:
  • Plant-based: derived from plants.
  • Animal-based: typically the highest quality protein.

Fats

• Concentrated energy source, supports cell growth, and aids in vitamin absorption.
• Regulates body temperature; excessive trans fats linked to heart disease.
• Sources: Oils, butter, nuts, seeds, avocados, fatty fish.
• Types:
  • Saturated Fats: found in animal products; consume in moderation.
  • Unsaturated Fats: heart-healthy fats from olive oil, nuts, and seeds.
  • Trans Fats: found in processed foods; should be limited.

Vitamins and Minerals

• Essential inorganic compounds for metabolic processes and overall health.
• Fat-soluble Vitamins: A, D, E, K; stored in fatty tissues and liver, improve vision, skin, and teeth health.
• Water-soluble Vitamins: C & B complex; require regular intake, support skin and nerve health, and aid in digestion.

Key Minerals

• Calcium: Crucial for bone and teeth health.
• Zinc: Important for immune function, taste, smell, and wound healing.
• Magnesium: Works in conjunction with calcium for muscle contraction.
• Iron: Necessary for blood health, found in red meat and beans.
• Potassium: Regulates bodily fluids and supports heart health.

Water

• Maintains hydration, regulates temperature, aids digestion, and nutrient transport.
• Essential for regular bowel movements and skin health.