UNIT 3 NUTRITION
NUTRITION- refers to the food intake, which
is the key to any level of physical
conditioning. It involves the nutrients that get
into the body through the regular three meals
and snacks.
NUTRIENTS- refers to the substance in food
that provides structural or functional
components or energy to the body.
ESSENTIAL NUTRIENTS- refers to the
substance that must be obtained from the diet
because the body cannot make it in sufficient
quantity to meet its needs.
THE FOOD GROUPS
CARBOHYDRATE- Rich in bold foods.
These are the energy-giving foods. Rice,
whole grain, flour, potatoes, cereals, and
seeds belong to this group. The main
component of these foods is starch, which is
turned into sugar needed to produce energy
PROTEIN-RICH FOODS- These are the
building blocks of the body as they build and
repair body tissues. They also provide energy
reserves when carbohydrates and reserves
are used up. Sources of protein are meat,
fish, poultry, beans, milk, and eggs.
VITAMINS AND MINERALS-RICH FOOD-
Vitamin and mineral-rich foods. These are
body regulators of metabolic processes.
Sources of most vitamins and minerals are
green leafy and yellow vegetables and fruits
BALANCE DIET- is made up of all the basic
food groups so that the three meals (and
snacks) can provide sufficient nutrients
needed by the growing and active body. The
quantity of food is considered in maintaining
the weight of a student.
6 MAJOR NUTRIENTS
 PROTEINS
 CARBOHYDRATES
 LIPIDS
 VITAMINS
 MINERALS
 WATER
PROTEIN- is a nutrient your body needs to
grow and repair cells, and to work properly.
Protein is found in a wide range of food and
it's important that you get enough protein in
your diet every day.
CARBOHYDRATES- provide the body with
glucose, which is converted to energy used to
support bodily functions and physical activity.
LIPIDS- are fatty, waxy, or oily compounds
that are essential to many body functions and
serve as the building blocks for all living cells.
Lipids help regulate hormones, transmit nerve
impulses, cushion organs, and store energy
in the form of body fat.
VITAMINS- Some vitamins help you resist
infections and keep your nerves healthy,
while others may help your body get energy
from food or help your blood clot properly.
common vitamins include the water-soluble B
group vitamins and vitamin C and the fat-
soluble vitamins A, D, E, and K.
 Fruits and vegetables are generally
good sources of Vitamin C and A and
folic acid (a B group vitamin).
 b. Grains and cereals are generally
good sources of the B group vitamins
and fiber.
 c. Full-fat dairy and egg yolks are
generally sources of the fat soluble
vitamins A, D and E.
MINERALS
Minerals are necessary for 3 main reasons:
 building strong bones and teeth
 controlling body fluids inside and
outside
 cells turning the food you eat into
energy.
a. Milk and dairy products are a good source
of calcium and magnesium.
b. Red meat is a good source of iron and
zinc.
c. Seafood and vegetables (depending on the
soil in which they are produced) are generally
good sources of iodine.
WATER
 Water helps to restore fluids lost
through metabolism, breathing,
sweating, and the removal of waste.
 It helps to keep you from overheating,
lubricates the joints and tissues,
maintains healthy skin, and is
necessary for proper digestion.
APPROXIMATE WEIGHTS
To determine your weight and which should
be maintained to avoid consequences
affecting one's well-being.
For light to medium-built individuals below 30
years of age:
Male: Height in inches x 4-28 e.g. Height is
5'10" or 70 inches 70x4-280-152 lbs.
Female: Height in inches x 3.5-108 e.g.
Height is 5'4" or 64 inches 64x3.5-224-108 =
116 lbs.
Obese individuals should see the physician
for a prescription on weight and health
maintenance.
GUIDELINES TO LIFELONG WEIGHT AND
HEALTH MAINTENANCE
1. EAT BALANCED MEALS EVERY
DAY- A balanced meal means eating
adequate foods containing
carbohydrates, proteins, fats, vitamins
and minerals.
2. FOLLOW A CONSISTENT EATING
PATTERN. Eat three meals a day.
Regular eating habits through at
variety of foods and nutrients
contribute to sound nutrition. Never
skip a meal!
3. MAINTAIN YOUR IDEAL WEIGHT-
If you are overweight, be sure to
increase calorie expenditure by
exercising. It is believed that good
physical health and overweight are not
compatible.
4. EAT LOW-CALORIE SNACKS AND
AVOID JUNK FOODS- Form the habit
of eating fruits. Fruit juice, unbuttered
corn or light sandwiches can tide you
over to the next meal.
5. CUT DOWN ON HIGH-FATS FOOD
AND EAT MORE LEAN MEATS-
Limit the intake of fried foods, butter,
margarine, nuts, and creams.
6. DRINK 6-8 GLASSES OF FLUIDS A
DAY. Water and other fluids are
necessary for certain bodily functions.
They aid digestion, regulate
temperature, and help carry nutrients
throughout the body.
7. EAT AMIDST A RELAXED AND
PLEASANT ATMOSPHERE. Chew
your food thoroughly. Enjoy each bite.
If you make this a habit, there is a
tendency that you will not overeat.
8. FOOD SUPPLEMENT MAY BE
TAKEN IF NECESSARY. A well-
balanced diet generally provides
enough nutrients for people to carry on
their basic activities.