Nutrition Wk. 1

1. berries 2. fish 3. leafy greens 4. nuts 5. olive oil 6. whole grains 7. yogurt 8. cruciferous vegetables 9. legumes

nutrition: science that studies the relationship of foods for optimal health & performance
good nutrition is linked to overall health & well-being
proper nutrition is essential to supply * essential nutrients for healthy body functioning * enough substrates to produce energy necessary for work, physical activity, & relaxation * newer movement of “food as medicine” becoming more popular.foods can be c

foods can be classified by amount of nutrients & calories * high-nutrient density * low-nutrient density - “junk food”
essential nutrients required for survival: * ^^macronutrients^^: carbs, fats, protein; “fuel” nutrients; energy; easiest to find on food labels; how calories are calculated in foods * ^^micronutrients^^: vitamins, minerals, & water
every person has individual needs for macronutrients, micronutrients, & water based on age, health, gender, and physical activity
your nutrition needs will likely be different from friends (don’t compare)

carbs are good! (primary source of calories) * used to provide energy for work, cell maintenance, & heat * four calories per gram * help regulate fat and metabolize protein
sources: * breads & cereals * fruits & vegetables * milk & other dairy products (newer movement away from dairy products becoming popular towards non-dairy alternatives. Easier on the gut!)
simple & complex carbs * complex carbs are lower processed foods like fruits & veggies * simple carbs are processed (sugars) * little nutritive value * health concerns with excessive sugar intake include obesity, increased risk of CD, type 2 diabetes, pancreatic cancer * 6 tsp/day for women (25 grams, 100 calories)