It's important to have a healthy balanced diet because it will help you to:
have proper body growth
have a sufficient and sustained amount of energy throughout the day
What are the types of macronutrients?
carbohydrates, proteins, fats and water
What do macronutrients do?
provide us with calories and energy
needed in larger amounts
water doesn't provide us with energy but is needed in large amounts to support important functions in the body
What are the types of micronutrients?
vitamins and minerals
What do micronutrients do?
they are essential to good health and proper body functioning
needed in smaller amounts
Carbohydrates
main/primary source of energy in the body
The types of carbohydrates
complex - starch & fibre
simple - (sugars)
Starch
bread
rice
Fibre
bran cereal
whole wheat bread
Simple carbs
candy
fruit
Proteins
needed for growth and repair of our many body tissues including:
hair
teeth
muscles
Types of proteins
animal - meat, fish plant - beans, soy
Fats
to store energy, to maintain healthy skin and hair
Types of fats
Unsaturated fats (good) Saturated fats (good/bad) Trans fats (bad)
Unsaturated fats
olive oil, fish
Saturated fats
red meat, eggs
Trans fats
fried foods, cookies
What does water help do?
staying properly hydrated
removal of toxins
regulation of body temp. (human body = approx. 60% water)
Types of water
regular tap water
distilled (pure)
How much water should be consumed and when?
1 glass of water every 2 hours
drink before and after exercise
What do vitamins do and what are they?
they're organic
regulate chemical reactions in body and use energy
help body to defend, build and maintain
water vs fat soluble based on how they're transported and store in the body
Water Soluble vitamins:
vitamin B
vitamin C
Vitamin B
proper function of cells, 8 types of it liver, seafood
Vitamin C
immune system, growth & repair of tissues oranges, lemons
Fat(Lipid) Soluble vitamins:
vitamin A
vitamin D
vitamin E
vitamin K
Vitamin A
eyesight carrots, squash
Vitamin D
bones fortified milk and cereals, fatty fish
Vitamin E
antioxidant - help to protect cells whole grains, nuts
Vitamin K
blood clotting cabbage, eggs
What do minerals do and what are they?
they're inorganic
15 minerals essential for health
Some main functions: *help to build cells *take part in chemical reactions *send nerve impulses *carry oxygen
Types of minerals
calcium
iron
potassium
magnesium
Calcium
bones & teeth dairy, fish
Iron
blood production meat, fish
Potassium
nerve function, muscle contraction banana, prune
Magnesium
nerve & muscle function, energy production nuts, legumes
Why is fibre important?
lowers cholesterol
prevents constipation
Why should you keep processed foods to a minimum?
typically high in sugar and fat
typically low in fibre
Benefits of a good healthy breakfast
provides your body with fuel to start your day
less likely to eat unhealthy morning snacks and/or overeat at lunch and dinner
Neutral energy balance
when energy intake is equal to energy expenditure - body weight will not change
Positive energy balance
when energy intake is more than energy expenditure - body weight will increase
Negative energy balance
when energy intake is less than energy expenditure - body weight will decrease
2 healthy eating habits:
minimize intake of trans fats
drink more water