Health - Nutrition

• Diet refers to the food and drink regularly consumed, not a weight loss program, and is not recommended for teens.
• Nutrition involves eating foods needed for growth, development, and proper bodily function.
• It's especially crucial for growing teens, analogous to gas for a car.
• The body experiences two major growth spurts: infancy and adolescence.
• Nutrients are substances in foods needed to regulate bodily functions, promote growth, repair tissues, and provide energy.
• There are six types of nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water.

Carbohydrates

• Carbs, including starches and sugars, are the primary energy source.
• The body requires about 55% of its calories to come from carbohydrates, primarily complex carbohydrates.
• Simple carbohydrates are found in fruits, sugar, and milk, and are added to junk foods, providing a quick energy burst that doesn't last.
• Simple carbohydrates convert into glucose, offering quick energy, with ingredients ending in "-ose" typically being sugars.
• Complex carbohydrates are found in breads, cereals, dry beans, potatoes, and starchy vegetables.
• They provide long-lasting energy suitable for endurance activities, taking 2-3 hours to kick in and containing fiber with whole grains.

Dietary Fiber

• Dietary fiber is found in complex carbs, is indigestible, and helps you feel full longer.
• It aids digestion by carrying food particles and helps lower the risk of colon cancer.
• The body needs about 25 to 39 grams daily, choosing whole grains over white grains is recommended
• There are two types of fiber: soluble and insoluble.
• Cholesterol levels should be less than 200.

Protein

• Amino acids are the building blocks of protein, with 20 in total.
• The body makes 11 amino acids, requiring the other 9 to be consumed through food.
• Complete proteins come from animal sources and contain all essential amino acids.
• Incomplete proteins come from plant sources but lack certain amino acids.
• Vegetarians need to combine foods to create complete proteins.

Fats

• Fats are a source of energy essential for body functions that insulate the body, cushion organs, carry vitamins, and promote growth and healthy skin.
• Found in butter, whole milk, and cheese, fat intake should be limited to 30% or less of daily calories.
• They are solids at room temperature and increase the risk of heart disease and high cholesterol.
• Unsaturated fats are found in vegetable oil and remain liquid at room temperature, making them healthier.
• Healthy oils include avocado and olive oil.
• Trans fats, made by adding hydrogen to vegetable oils, should be avoided to help food stay fresher longer.

Cholesterol

• It is a wax-like substance that helps the body make substances such as nerve fibers.
• Cholesterol is only found in animal products.
• There are two types: serum (from the body) and dietary (from food).
• Cholesterol levels should not exceed 200.
• It can build up in arteries, preventing blood flow to the heart.
• Fiber lowers cholesterol levels.
• LDL is bad cholesterol, and HDL is good cholesterol

Vitamins

• Vitamins are needed in small quantities to regulate body functions and help process nutrients.
• The body prefers to get them from food rather than supplements.
• They do not provide energy.
• Water-soluble cannot be stored in the body, and must be consumed in your daily diet.
• Water-soluble vitamins are excreted when unused, examples include Vitamin C and Vitamin B.
• Fat-soluble vitamins are stored in the body until needed and too much can cause harm, examples include Vitamins A, D, E, and K.

Minerals

• Minerals are needed in small quantities for strong bones, teeth, healthy blood, and daily elimination.
• There are 24 essential minerals for good health, like macro minerals and trace minerals.
• Macro minerals are needed in larger amounts, including calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
• Trace minerals are needed in small amounts, including iron, magnesium, copper, iodine, zinc, cobalt, fluoride, and selenium.
• Sciences aren’t even sure how much of trace minerals you need each day.

Water

• Water is the most common nutrient, making up 60% of the body.
• It carries nutrients, aids digestion, removes waste, lubricates joints, and prevents overheating.
• It must be constantly replaced; dehydration is a sign of deficiency.
• The body cannot survive without it for more than a few days.
• 64 ounces per day, or 8 glasses, is recommended, making it a better choice than other drinks.

Sugar, Sodium, and Caffeine

• Most Americans consume about 100 pounds of sugar annually.
• Added sugar in prepared foods can lead to tooth decay, excess weight, and diabetes.
• The body only needs 2-3 grams of sodium daily, which is found in most foods.
• High sodium levels in processed foods can lead to high blood pressure.
• Sodium is a critical electrolyte reducing the risk of muscle cramps.
• Caffeine is a chemical found in plants that increases heart rate.
• It is considered a drug, and excessive intake can be habit-forming. Stunted grown may occur in teens, so excess quantities should be avoided.

Calories, Nutrient Density, and Antioxidants

• A calorie measures the energy released when nutrients are broken down.
• 3,500 calories are in one pound.
• Nutrient-dense foods contain large amounts of nutrients relative to their calorie count.
• Examples include lean meat, fish, poultry, legumes, fruits, and vegetables.
• Antioxidants protect healthy cells from damage caused by aging and certain cancers.
• Vitamins C and E are powerful antioxidants.