Health 11 Chapter 9 Nutrition Best version

NUTRITION

GOOD FOOD GOOD HEALTH

NUTRITIONAL REQUIREMENTS:

Components of Healthy Nutrition 45 Essential Nutrients are needed for a

healthy body ! PROTEINS ! FATS ! CARBS ! VITAMINS & MINERALS ! WATER

DAILY CALORIC INTAKE

! Depends on age and activity ! Average Daily Caloric Intake = 2000 calories

!

Daily Caloric Intake from Calories ! PROTEIN: 30% ! FAT: 30% ! CARBS: 40% ! WATER: Male ? 3 Liters; Female ? 2 Liters ! MINERALS: Iron, Calcium, Magnesium & K+ ! VITAMINS: A, D, E, K ? Fat Soluble

? Vitamin C + 8 B complex (Thiamin, Niacin, Riboflavin, B6, FOLATE, B12, Biotin, Pantolhenic ? Water Soluble

PROTEINS

! Form muscle, bone, blood, enzymes, hormones and cell membrane.

! Provide energy, growth and body functions Complete Proteins ? supply all essential amino acids ! Meat ! Fish ! Poultry ? chicken, turkey, duck ! Eggs ? egg white ! Milk ! Cheese ! Soy ! Whey ? most complete protein

INCOMPLETE PROTEINS

! Supply on some of the essential amino acids ! Come mainly from plants ! Two vegetables can form a complete protein Examples: ! Beans & rice ! Pinto & Kidney beans ! Wheat bread & peanut butter Recommended amount: 10 grams for every 30

pounds ! 120lb woman = 40g 200lb man = 70g

GOOD FATS CONT.

A. OMEGA ? 3 FATTY ACIDS FISH & FISH OIL ! Salmon (Wild) ! Tuna ! Trout ! Mackerel ! Herring ! Sardines & Anchovies PLANTS ! Green, leafy vegetables: Kale, Spinach ! Walnuts ! Flax_Seed & Flaxseed Oils ! Canola Oil

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