What Is Nutrition?
Nutrition is the science behind
how your body uses the
components of food to grow,
maintain, and repair itself.
What then are NUTRIENTS?
• NUTRIENTS are the
chemical elements and
compounds that are
essential to the growth
and maintenance of life.
• Your body needs more than
50 nutrients on a daily basis
in order to function
properly; each nutrient
helps your body perform a
specific task.
• The 50 nutrients
belong to one of six
general categories:
Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water
Macronutrients
• Macro nutrients are the nutrients that we need in
relatively large amounts every day.
• In addition to water, the macronutrients are
carbohydrates, proteins, and fats
• These three
MACRONUTRIENTS are
also known as the ‘energy
nutrients’ because they
provide calories for energy
use.
CARBOHYDRATES
 Carbohydrates are the preferred source of food energy for
your body.
 Over 50 percent of your total daily
caloric intake should come from carbohydrate-rich foods.
 The body converts carbohydrates into a sugar called
GLUCOSE
which can be used to fuel physical activity and burn fat.
 The useable form of carbohydrates in the body is known as
‘GLYCOGEN’
There are 2 types of carbohydrates:
1. SIMPLE CARBOHYDRATES
 Are also called sugars
 Occur naturally in fruit, milk, yogurt and fruit juices
 Also used in less nutritious foods such as soft drinks,
candy, and some baked goods (cookies and cakes).
 SIMPLE carbohydrates provide the body with a
quick source of energy because they can easily be
digested and absorbed into the bloodstream.
2. COMPLEX CARBOHYDRATES
Come from starches found in grain products (bread,
pasta, cereal, rice), vegetables, and legumes (beans,
peas, lentils).
 The word ‘complex’ describes the structure of the
molecules in this type of carbohydrate.
Complex carbohydrates are made up of long chains
of glucose molecules.
This, in turn, means that your body takes longer to
break them down so a slow, steady source of energy.
PROTEINS
 Proteins are the building blocks of enzymes that help
digest food, fight infection, and build blood.
 Proteins can be found in all the cells in our bodies:
muscles, tendons, ligaments, hair, skin, and nails.
 Proteins play a role in sight, hearing, taste, and smell.
 Proteins can act as an energy source; however, this
normally happens only if our bodies are short of
carbohydrates.
MORE PROTEIN…
 Proteins are ‘complex nutrients’ made up of smaller sub-units
called amino acids; the useable form of protein in the body.
 The human body can produce 11 of 20 necessary amino acids;
the remaining 9 need to be obtained from the intake of food.
 High-quality protein sources:
Foods that contain all nine of the essential amino acids.
Examples include eggs, meat, fish, poultry, and milk products.
 Low-quality protein sources:
Foods that are lacking in one or more essential amino acids.
Examples of low-quality protein sources include cereals, grain
products, legumes, and nuts.
FATS




 Are also known as ‘lipids’
Fats are a concentrated source of energy, and they
are especially useful during prolonged physical
activity.
The useable form of fat in the body is known as a
‘FATTY ACID’
Are not detrimental, as fats are a nutrient that the
body needs to stay healthy.
Help in the absorption of the fat-soluble vitamins
that your body needs.
MICRONUTRIENTS
Play an essential role in how the body functions
but only a ‘smaller’ daily amount is needed.
Unlike MACRONUTRIENTS (carbohydrates,
proteins, and fats) vitamins and minerals are
considered micronutrients
Do not provide energy or calories.
Labeled ‘non-energy nutrients’ on independent
consumption but help the body utilize the energy
provided by the macronutrients.
VITAMINS
 Vitamins are chemicals that the body needs to build, and
maintain its cells; to release energy from macronutrients.
 Vitamins are either water-soluble or fat-soluble
 Water-soluble vitamins:
• The body cannot store water soluble vitamins, thus daily
consumption is needed to help maintain health. For
example, VITAMIN C.
 Fat-soluble vitamins:
• Are absorbed in the small intestine and then stored in the
liver. For example, VITAMIN D.
More on Vitamins…
• There are 11 vitamins that have specific functions in the
body and in maintaining health:
*Vitamin A: Vision
*Vitamin B12 (Cobalamin) Nervous System
*Vitamin C (Ascorbic Acid) Infections/Wounds
*Vitamin D Bones
*Vitamin E Chlolesterol
Vitamin B1(Thiamin)
Vitamin B(Ribofalvin)
Vitamin B3 (Niacin)
Biotin
Folate
Vitamin K
MINERALS
• Aside from helping the body get energy from
macronutrients, minerals help make bones, proteins,
and blood.
For example:
• Calcium which the body obtains from dairy products, is
part of the structure of bones and teeth
• Iron found in some meat and dark-green vegetables, play
a role in carrying oxygen to body tissues
• ELECTROLYTES are minerals that carry an electrical charge
when dissolved in the body; found in the fluids of the
body: blood and around cells
• Electrolytes balance fluid levels in the body to maintain
blood pressure and conduct nerve impulses
• Sodium, chloride and potassium are examples
Minerals to Note
There are 9 minerals with specific roles for
the body. Draw particular attention to:
• Calcium- maintenance of bone
and teeth, aids muscle, nerve
functions and blood clotting
• Fluoride- maintenance of bone
and teeth
• Iodine-regulates thyroid
hormone and energy use
• Iron- necessary to form
hemoglobin to carry oxygen
• Magnesium- nerve impulse
transmission
•
•
•
•
Chloride
Chromium
Copper
Phosphorus
What are Calories?
• The term calorie is a measure of heat. It is the
amount of energy needed to raise the temperature
of 1 gram of pure water by 1 degree Celsius.
• In the dietary context, what is called a calorie is, in
fact a kilocalorie (1000 calories).
• Calories are a measure of the amount of energy that
food will produce as it passes through the body.
• Macronutrients (carbohydrates, proteins and fats)
provide all the energy one’s body uses as fuel.
• The measurement of energy from these
macronutrients in units is called ‘calories’.
Calorie Numbers
• The three macronutrients supply energy (calories) in
different amounts:
• 1 gram of carbohydrate is equal to 4 calories
• 1 gram of protein is equal to 4 calories
• 1 gram of fat is equal to 9 calories
• It is generally recommended that we get 45-65 percent
of our calories from carbohydrates, 10-35 percent from
protein, and 20-35 percent from fats.
So… How to Achieve Optimum Health
and Body Weight?
The Energy Balance Equation
• Balance of the ‘energy intake’ with ‘energy expenditure’
The Energy Balance Equation
• Energy intake
expenditure
Weight SAME
This is known as ‘NEUTRAL’ energy balance
• Energy intake
than expenditure
Weight LOSS
This is known as ‘NEGATIVE’ energy balance
• Energy intake
than expenditure
Weight GAIN
This is known as ‘POSITIVE’ energy balance
A Resource to help…
• Canada's Food Guide to Healthy Eating
• Is a simple tool to help people plan their food
choices on a daily basis
• Eating balanced, nutritious meals, combined with
regular physical activity, enables an individual to
achieve and maintain a healthy body weight,
have more energy, and overall better health.