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Essential Food Nutrition for Optimal Health

Discover the importance of food nutrition for energy, growth, repair, and well-being. Learn about essential nutrients, like carbohydrates, fats, proteins, vitamins, and minerals, for a balanced diet regimen. Find out how to achieve good nutrition through a plant-based diet, exercise, and proper nutrient intake. Avoid common nutrition misconceptions and make informed choices for a healthier lifestyle.

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Essential Food Nutrition for Optimal Health

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  1. Nutrition Health Mr. Gross

  2. Food Affects • How we • Look • Feel • Act • Grow • Function

  3. Food is necessary for survival

  4. The way we eat is dictated by • Custom • Religion • Family • Pleasure • Lifestyle • Traditions • Health

  5. Eating the correct kind and amount of food is important for energy and stamina

  6. Food causes a chemical reaction Increases the state of well-being Provides energy

  7. Food is used for • Energy • Growth • Repair

  8. The FDA established the RDA and the RDA is reviewed every five years

  9. RDA: Recommended Daily Allowance • Meets the needs of most people • Based on a 2000 cal diet

  10. Smokers Daily RDA • Additional 100 mg of Vitamin C

  11. Good Nutrition is not torture DO NOT • Deprive yourself of food • Force yourself to eat certain foods • Spinich • tuna • Buy expensive supplements • Wt Gain • slimfast

  12. Good nutrition is often associated with rigidity, guilt and denial

  13. The key to good nutrition is: • More plant food • Fewer animal foods • More exercise

  14. Adequate diet should consist of: • 65% Carbohydrates • 20% Fat with <10% saturated fat • 15% Protein • 20-30 g Fiber

  15. Essential Nutrients • Nutrients not made in the body or in insufficient amounts

  16. Carbohydrates • Primary source of energy • 4 cal/gram • Starches and sugars from plant food

  17. Cereals Potatoes Rice Breads pastas Nuts Seeds Grains Legumes Complex carbohydrates

  18. If an over abundance of carbo’s are consumed • Carbohydrates are converted to fat • The fat is stored in the body as reserve energy

  19. The body needs sugar from carbohydrates found in • Fruits • Vegetables • Breads

  20. Why consume carbohydrates rather than fats • Energy required to convert fat to stored fat 75% • Energy required to convert carbohydrates to fat 97%

  21. Refined/Processed Sugar used to make food taste betterIt has no nutritional value and leads to obesity

  22. Sugar is hidden in prepared foods • 1 can of pop contains 9 tsp of sugar

  23. Fats • Provide insulation and protection • Stored energy 9cal/gram • Healthy cell walls • Cholesterol metabolism • Healthy hair and nails

  24. Fats also provide • Cholesterol metabolism • Circulate fate soluble vitamins • A,D,E & K • 1lb of fat=3500 cal

  25. Fatty acids are necessary for growth and maintenance • Corn oil • Soybean oil • Peanut oil

  26. Cholesterol • 300 mg max • Fatty wax like substance • Production of sex hormones • Oil for skin and hair • Production of bile acid • Sheath around the nerve fibers

  27. High Density Lipoproteins (HDL) • Good cholesterol • Carries cholesterol from cells to liver • Smoothes damaged areas repaired by LDL

  28. Low Density Lipoproteins (LDL) • Bad Cholesterol • Can not carry as much cholesterol • Some cholesterol is dropped along the way • Hardening of the arteries because of the build-up

  29. Eggs Fish Milk Meat Cheese Poultry LDL Products

  30. Protein • 1/5 of a persons body weight • Instrumental for muscles, bones, cartilage, skin, body tissue and fluid

  31. Protein • Builds and repairs broken down muscles and tissues • Essential for growth and enzyme production • Enzymes promote or initiate chemical reactions • Protein in the less efficient source of energy

  32. Protein • Last source of energy • Consumed in great quantities converted to fat and used as stored energy • Lack of protein affects alertness and mood • Animal protein more complete than plant protein

  33. The body only stores a small amount of protein. Therefore, protein should be consumed on a daily basis

  34. Americans eat 2-4 times the required amount of protein • Excess consumption of protein causes kidneys to overwork • Excess consumption of protein can lead to heart attack

  35. A person should consume .8 grams of protein per kg of body weight • 130/2.2=59 kg 59 kg X 0.8=47 gr • 47 gr X 4 cal/gr = 188 cal • 3 oz of lean meat =179 calories • Active recreational people • 1.2-1.8 g/kg per day

  36. High protein diets • More than 30% of total caloric intake form protein • Reported side effects • Calcium depletion • Fluid imbalance • Eventual hunger • Slower metabolism • Weight rebound • Energy loss

  37. Vitamins • Substance containing compound • Used for growth and maintenance • Chemical reaction in the body

  38. Water Soluble Vitamins • Vitamins that dissolve in water • Body not able to store these vitamins • Must be consumed daily • Source is vegetables

  39. Vegetables should not be boiledvitamins are lost in the water if boiled

  40. Fat soluble vitamins • Dissolved in fat • Can be stored in the body • Contained in meats and oils • A, D, E, & K • A&D are toxic to the body if consumed in large amounts

  41. Vitamins are an important component for chemical reactions to convert food and energy

  42. Minerals • Potassium: carries away heat produced by muscular exercise • Calcium: hard strong bones • Magnesium: change carbohydrates to energy • Iron: needed to carry oxygen (Anemia)

  43. Water • Brain, muscle and body are 75% water • No nutrients and no calories • Aids in the removal of waste • Lubricates joints • Digestion and absorption of food • Protection of the fetus

  44. Water Function • Carries nutrients to the cells • Increases the % of fat used for energy purposes • Decreases appetite • Maintains blood volume • Carries Hormones to the cells • Carries Antibodies throughout the body • Removal of waste product

  45. Dehydration • Water is needed to cool itself • Adults should consume and excrete 3 qts of water per day • Strenuous work requires more water consumption • Average adult should consume 10 8oz glasses of water per day

  46. Thirst is regulated by salt content in the blood diuretics increase urine excretion • Coffee • Tea • Pop

  47. Improper Diet • Stroke High BP & Cholesterol • Heart Disease High Cholesterol • Cancer Low fiber high fat diet • Diabetes High sugar • Arteriosclerosis High cholesterol

  48. 65% Carbohydrates 20% Fat 15% Protein 10% Saturated fat 20-30 gr Fiber <300 mg Cholesterol 10% Sugar 5 gr Salt Adequate diet should consist of:

  49. Diet • Excessive sodium intake draws water from the cells into the stomach • Hypertension increases blood flow

  50. Goals of good nutrition • Decrease heart rate • Increase oxygen consumption • Increase flexibility • Increase strength

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