Unit 2

• Body is made of 70% water • Should consume ~ 2 litres of water per day

Macrominerals are needed in large amounts. - magnisum Trace minerals are needed in very small amounts. - iron

Macro Builds strong bones and teeth Supports muscle function Aids in blood clotting Weak bones (osteoporosis) Muscle cramps Blood clotting issues Dairy products Leafy green Almonds Fortified foods

Trace Strengthens tooth enamel Prevents tooth decay Increased risk of dental cavities Fluoridated water Tea Seafood

Trace Iron is used to make hemoglobin, which then carries oxygen through the blood Supports energy production Anemia Fatigue Weakness Very common deficiency Red meat Beans Spinach Fortified cereals

Macro Supports muscle and nerve function Maintains heart rhythm Aids in bone health Muscle cramps Irregular heartbeat Osteoporosis Weakness Hallucinations (extreme) Nuts Seeds Leafy greens Whole grains

Macro Regulates blood pressure Supports muscle and nerve function Helps normal fluid levels inside cells Muscle weakness Irregular heartbeat High blood pressure Bananas Potatoes Beanss Oranges

Macro Maintains fluid balance outside of cells Aids nerve function Regulates blood pressure Contraction and relaxation of muscles Dehydration Muscle cramps High blood pressure TOO MUCH: can lead to heart disease Table salt Processed foods Olives Celery Beets

Trace Supports immune system Helps with cell division, growth Aids wound healing Essential for DNA synthesis Impaired immune system Slow wound healing Skin issues Meat Seafood Dairy Whole grains

Water-soluble vitamins (mainly B and C) are dissolved in the water in your body. They are easily lost (ie through urine) and need to be replenished often. Fat-soluble vitamins (vitamins D, A, E, and K) are absorbed along with the fats you eat

Converts food to energy Make red blood cells Nerve function New cell creation Makes DNA Diarrhea Inflamed intestines Nervous system problems Dairy Meat Eggs Bananas Fish

Acts an an antioxidant Helps make new cells Supports the immune system Scurvy (bleeding gums, loss of teeth) Oranges Peppers Broccoli Spinach

Supports healthy vision Supports cell reconstruction and reproduction Night blindness Carrots Pumpkin Sweet potatoes Oranges

The “sunshine vitamin” Supports bone density Helps form bones and teeth Rickets; soft or brittle bones Egg yolk Fish Liver Sunlight

Acts as an antioxidant to fight disease in the body Helps stabilize cell membrane Nerve and muscle damage Nuts Avocado Kiwi Eggs

Helps clot blood Susceptibility to bleeding; inability for wounds to clot Leafy greens Pumpkins Broccoli Brussel sprouts

Know that there are 13 vitamins total the body needs

9 calories per gram of fat Know that fat is the most concentrated source of food energy 2 forms of fat – Liquid and solid No more than 30% of total daily calories should come from fat

Supplies Energy Carries Vitamins A, D, E and K through the body Provides a reserve store of energy Promotes healthy skin Promotes normal cell growth Acts like a “cushion”and heat regulator to protect your heart, liver and other vital organs It helps you feel full longer Adds flavor to food

4 calories per gram of protein Amino acids → molecules that combine to form proteins 20 total amino acids that the body needs

Energy: protein is metabolized into glucose by the body, which we use as energy. Protein manufactures enzymes used in the carry out of cell processes Building material: without this nutrient, your muscles and body wouldn’t be repaired properly, especially after a workout. Antibodies: these are made up of proteins in the first place. So by eating more protein, you will be protected when unwanted substances enter your body. Regulates fluid, electrolyte, acid and base balance

complete contains all the essential amino acids in the amount required Food Sources: meat, fish, poultry, cheese, eggs and milk soybeans, quinoa, spinach incomplete plant proteins are of lower quality (ie. lack enough of one or more essential amino acids) Protein Combining grains + legumes = complete protein important for vegetarians

sugar molicules

Simple carbohydrates are made up of one f two sugars found in fruits,milk and candy complex carbohydrates are made up of muliple sugar molecules and are found in foods such as grains,potatoes and beans.