Nutrition and Physical Acticity

Nutrition

Substances a living things needs to take in from the environment in order to live and grow

6 Key Nutrients

Carbohydrates, protein, minerals, fats, vitamins, and water

Carbohydrates

Main source of energy

Preserves muscles

Approximately half of your daily calorie consumption should be from complex carb source

Complex carb source

Takes longer to digest and provides more lasting source of energy (ex. whole wheat bread, rice, and other grains)

Simple carb source

Breaks down quickly to be used as immediate energy (ex. sugary drinks, candy, cake, and cookie)

Should be avoided

Fats

Provide energy for muscles

Protect internal organs

Provide a layer of padding between skin and muscles (insulation)

Manage inflammation (body’s defense)

Saturated fat

Found in animal sources (steak, hamburger, butter, cheese, cookies, cake, chips, french fries, etc.)

Should limit foods with high amounts of saturated fats

Diets in saturated fats can cause high cholesterol and lipid levels.

Unsaturated fat

Healthy fat

Liquid at room temperature

Can help lower your risk for cardiovascular and other chronic diseases

Found in olive oil, salmon, seeds, nuts, chicken, tuna, soybeans, chia seeds

Protein

Another energy source for the body

Used to build and repair damaged tissue, muscles, bones, and heal wounds

Found in chicken, beef, eggs, salmon, tuna, milk, yogurt, dried beans and peanuts, walnuts, almonds

Vitamins

Help control body functions such as digestion, metabolism, nerve and muscle function

Help produce energy

Found in all food groups

Minerals

Helps with bone growth, water balance, metabolism, nerve and brain function

A balanced diet provides all essential minerals

Found in all food groups

Common minerals include sodium, calcium, potassium, iron, magnesium, zinc

Water

Most people get 20% of their daily water intake from food

Teens are recommended to drink 6-8 cups of water per day

Regulates body temperature

Protects tissues, spinal core, and joints

Helps carry nutrients and oxygen throughout your body

Helps with digestion

Benefits of balancing nutrition

Important because our bodies need healthy goods to grow and build strong muscles and bones (physical wellness)

Nutrition can impact self image, self esteem, and confidence (emotional wellness)

Provides energy needed to perform daily activities, think critically, and participate in physical activities (all dimensions of health)

__ minutes of moderate to vigorous exercise per day

60

Benefits of physical activity

Improved thinking or cognition

Weight management

Reduces health risks

Strengthens bones and muscles

Decreases short term feelings of anxiety

Lack of physical activity can lead to:

Cancer

Chronic diseases (heard disease)

Diabetes

Depression

Obesity

Body burns fewer calories with leads to obesity, diabetes, and high cholesterol

bones become weaker leading to mineral and vitamin deficiencies

Metabolism slows lead to difficulty breaking down fats and sugars with can lead to diabetes

Immune systems weakens and blood circulation decreases leading to strokes, high blood pressure, heart attacks, etc.

Hormone imbalances due to inactivity and cause irregular cancer cell growth

Chronic diseases like cancer, heart disease, diabetes are (for the most part) preventable with a healthy diet and regular physical activity

Vitamin A

Healthy eyes and general growth development including healthy teeth and skin

Found in carrots, sweet potatoes, and cantaloupe melons

Vitamin C

Strengthening blood vessels and giving skin its elasticity, antioxidant function and iron absorption

Found in oranges, red and green peppers, kiwi, grapefruits, strawberries

Fat soluble vitamins

A, D, E, K

Dissolve in fat and are stored in your body

Water soluble vitamins

C, B

Complex vitamins that dissolve in water

Body can’t stores these vitamins and vitamins that body doesn’t use travels through the bloodstream and is lost