8.1

Nutrition and Its Importance

• Nutrition is the process of providing the body with the necessary nutrients to maintain health and well-being.
• A healthy eating plan helps make food choices that support lifestyle.

Carbohydrates

• Carbohydrates are the body's major source of energy.
• Fruits, vegetables, grains, and dairy products contain carbohydrates.
• Simple carbohydrates consist of one or two sugars, while complex carbohydrates are made up of many sugars.
• Glucose is the most common sugar found in foods and is usually joined to other sugars.
• The body can use glucose immediately for energy or store it in the liver and muscles for later use.

Dietary Fiber

• Dietary fiber cannot be completely digested but has many health benefits.
• It helps balance glucose levels, adds bulk to feces, and prevents constipation and hemorrhoids.
• Fiber can also make people feel full, preventing overeating.

Proteins

• Proteins are necessary for building and maintaining cells and tissues.
• They provide energy and are used to make hormones and enzymes.
• Amino acids make up proteins, and there are 20 different types.
• The body produces some amino acids, but nine essential amino acids must be obtained through food.
• Complete protein sources contain all essential amino acids, while incomplete protein sources do not.

Fats

• Fats are an important nutrient for the body's metabolism and transport of certain vitamins and minerals.
• Saturated fats are found primarily in animal-based foods, while unsaturated fats are found in plant-based foods.
• Fats are stored in the body as body fat, which helps regulate body temperature, protect internal organs, and provide energy.

Vitamins

• Vitamins are organic substances necessary for normal growth and development.
• They help regulate body processes and are required in small amounts.
• There are two types of vitamins: fat-soluble and water-soluble.
• Fat-soluble vitamins include vitamins A, D, E, and K, while water-soluble vitamins include B vitamins and vitamin C.

Minerals

• Minerals are inorganic elements absorbed by plants from soil and water.
• They are necessary for growth and development, and different minerals have different functions.
• Major minerals include calcium, phosphorus, magnesium, sulfur, sodium, and chloride.
• Trace minerals include iron, iodine, zinc, selenium, and others.
• Minerals are found in various food sources, including dairy products, meat, fish, nuts, and vegetables.

Water

• Water is necessary for most body functions.
• It maintains body temperature, cushions and lubricates joints, and protects the spinal cord and other sensitive tissues.
• Water gets rid of waste and helps move oxygen, nutrients, and other materials throughout the body.
• Not consuming enough water can lead to dehydration, which can cause serious health problems.
• Fluid needs can change depending on factors such as pregnancy, breastfeeding, and physical activity.