Nutrition PDF

# Nutrition ## Bulacan Agricultural State College ### Nutrition * refers to **food intake**, which is the key to any level of physical conditioning * involves the **nutrients** that get into the body through the regular three meals and snacks ### Nutrients * refers to the **substance in food**...

# Nutrition ## Bulacan Agricultural State College ### Nutrition * refers to **food intake**, which is the key to any level of physical conditioning * involves the **nutrients** that get into the body through the regular three meals and snacks ### Nutrients * refers to the **substance in food** that provides structural or functional components or energy to the body ### Essential Nutrients * refers to the **substance that must be obtained from the diet** because the body cannot make it in sufficient quantity to meet its needs ### The Food Groups #### Carbohydrates * the **energy giving foods** * rice, whole grain, flour, potatoes, cereals, and seeds * the main component is **starch**, which is turned into sugar needed to produce energy #### Protein-Rich Food * the **building blocks of the body** as they build and repair body tissues * also **provides energy reserves** when carbohydrates are used up * meat, fish, poultry, beans, milk, and eggs #### Fat-Rich Food * needed for body **lubrication and insulation** * **protect internal organs and provide essential fatty acids** * keep fats to a **minimum** - avoid fried foods, mayonnaise, butter, and cheese #### Vitamins & Mineral-Rich Foods * **body regulator of metabolic processes** * green leafy and yellow vegetables and fruits * C & D are **not stored** in the tissue - daily intake should be practiced ### A balance diet is made up of all the basic food groups so that the three meals (and snacks) can provide sufficient nutrients needed by the growing and active body. The quantity of food is considered in maintaining the weight of a student. ### Essential Nutrients ### Macronutrients nutrients the body needs in **LARGER** amounts * Carbohydrates * Protein * Fats * Water ### Micronutrients nutrients the body needs in **SMALLER** amounts * **Vitamins** * **Minerals** ### Calories "Food Energy" * the amount of **energy that the foods provide** * measured in **kilocalories (kcals)** * the **body needs to perform its functions**, such as breathing, circulating the blood, and physical activity ### MyPlate "USDA Updated Food Guidelines" * half: fruits & vegetables * other half: grains & proteins (with a slightly higher quantity of grains) * dairy products are represented by a drink ### Approximate Weight suggested by Kenneth Cooper **Male:** Height in inches x 4 – 128 e.g. Height is 5'10" or 70 inches 70 x 4= 280 - 128 = 152 lbs. **Female:** Height in inches x 3.5 - 108 e.g. Height is 5'4" or 64 inches 64 x 3.5 = 224 – 108 = 116 lbs. ### Activity Nutrition Detectives: Investigating Dietary Habits 1. Track everything you eat and drink yesterday. 2. Analyze your food intake, noting any nutritional excesses or deficiencies. 3. Discuss common patterns and possible health implications you might get. 4. Think of solutions to improve your dietary habits, such as healthier food choices or balanced meal ideas.