Summary

This document provides an overview of essential nutrients and their roles in the body. It covers macronutrients, micronutrients, vitamins, minerals, and the recommended daily intakes for various nutrients. Information is also given about water consumption and a summary of Canada's Food Guide.

Full Transcript

Essential nutrients nutrients … Macronutrients - carbohydrates - fats - proteins Micronutrients - vitamins - minerals Recommended nutrient intake CHO - 45-65 % of daily diet PRO - 10-35% of daily diet FAT - 20-35% of daily diet How much am I eatin...

Essential nutrients nutrients … Macronutrients - carbohydrates - fats - proteins Micronutrients - vitamins - minerals Recommended nutrient intake CHO - 45-65 % of daily diet PRO - 10-35% of daily diet FAT - 20-35% of daily diet How much am I eating? Assume 2000 Cal diet … - CHO 50% x 2000 Cal = 1000 Cal 1000 Cal @ 4 Cal/g = 250 g/day - PRO 20% x 2000 Cal = 400 Cal 400 Cal @ 4 Cal/g = 100 g/day - FAT 30% x 2000 Cal = 600 Cal 600 Cal @ 9 Cal/g = 66.7 g/day oHowever, the saturated variety should be < 200 Cal or 22.2 g/day Micronutrients Vitamins + organic substances + regulate growth and metabolism as well as many other functions Minerals + inorganic elements + regulate bodily functions Vitamins: Promote growth and reproduction Help perform body functions, mental alertness, and immune system functioning Not direct sources of energy 13 vitamins Fat soluble vs. Water soluble Hypervitaminosis Antioxidants Phytochemicals: help prevent chronic disease Protect cells Sources … Vitamin C Collagen synthesis Boosts immune function Aids in iron absorptions Sources … Vitamin D Mineralization of bones and teeth May reduce the risk of certain cancers and immune- related diseases Can be produced by the body Vitamin D & depression Sources … Minerals: Inorganic, indestructible, elements that aid physiological processes Regulate bodily functions Major minerals: needed in larger amounts Trace minerals: needed in small amounts Sodium (Na) Fluid balance Nerve transmission Muscular contractions Recommended intake: 1500-2300 mg/day Sources … Potassium Potassium (K) Fluid balance Nerve impulses Muscle activity Sources … Iron (Fe) Aids in transportation of oxygen Heme iron vs. non-heme iron Recommended intake: Men: 8 mg/day Women: 18 mg/day Sources … Calcium (Ca) Component of bones and teeth Nerve transmissions Blood clotting Recommended intake for adults 19-50: 1000 mg/day Sources … Water – absolutely necessary 50-60% of total body weight Recommended: 2-4 L/day Sources … Dehydration – thirst Daily water balance in the body Daily intake Daily output + Metabolism = 10% + sweat = 8% + Moist food = 30% + feces = 4% + Beverages = 60% + insensible losses = 28% + urine = 60% How does this translate into a “healthy” diet? Key messages Canada’s Food Guide Do … + encourage variety + emphasize cereals, breads, vegetables, and fruits + reduce fat intake + limit or reduce salt, caffeine, and alcohol + maintain a “healthy” body weight Canada food guide Eating for Good Health Obtain nutrients from a variety of food groups each day Choose lower-fat foods more often Choose whole-grain & enriched products Choose dark green and orange vegetables and orange fruit more often Choose lower-fat milk products more often Choose leaner meats, poultry, and fish, as well as dried peas, beans, and lentils Limit salt, alcohol, and caffeine Read the labels ! Read the labels !

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