Week 6 - Nutrition for Wellness

Nutrition

Is the study of how food and drink affect our bodies with special regard to the essential nutrients necessary to support human health.

Nutrition

It looks at the physiological and biochemical processes involved in nourishment and how substances in food provide energy or are converted into body tissues.

Diet

is the total intake of food and beverages consumed. A well-balanced diet includes a variety of meats, grains, fruits, veggies, and nuts/oils.

calorie

is the amount of energy required to raise the temperature of one kilogram of water one degree Celsius

Carbs

main source of energy for the body, particularly the brain (4cal/g)

Protein

is a constituent of vital body parts. Every cell contains protein (basic building block) for body’s growth and cell replacement. (4cal/g)

Fats

provides energy, supports cell growth, absorbs some nutrients, and produces important hormones. Protects organs and keep the body warm. (9cal/g)

Vitamins (organic), minerals (non-organic)

____ and _____ boost the immune system, contribute to the normal functioning of the body, support normal growth, development and maintenance, and help cells and organs do their jobs.

Calorie Balance, Food Composition, Macronutrient Amounts, Nutrient Timing, Hydration, Supplements

6 Principles of Diet and Health

Calorie Balance

Principles of Diet and Health in which the ratio of calories burned vs. consumed in food

Food Composition

The sources of the food you are consuming

Macronutrient Amounts

How much of proteins, carbs, and fats you are eating on average per day

Nutrient Timing

How often you eat and how you space out your meals and snacks.

Hydration

How much fluid you take in from food and drink.

Supplements

What kinds of extra pills, powders or extracts you are taking to enhance your diet.

Vitamins

No calories but facilitate chemical reactions within the body to yield energy.

Fat soluble

(Vit. A, D, E, and K) dissolve in fat and can be stored in the body. Found in high-fat foods such as fatty fish, oils, and nuts.

Water Soluble

(B-complex vits (B6, B12, niacin, riboflavin, and folate) and vit C) Need to dissolve in water to be absorbed. Because of this, the body does not store these vitamins. Found in enriched and whole grains, fruits, and vegetables

Minerals

Also contain zero calories.

Major minerals

body needs larger amounts of these

Trace minerals

the body needs only very small amounts of these each day

Calorie/Nutrient density

refers to the amount of a given nutrient per calorie.
Ex. butter 7.21 cal/g, fries, 3.07 cal/g

Protein

is the most important macronutrient for muscle gain and retention.

calorie balance

Of all the diet principles for body composition, _____ is the most powerful.