Nutrition 2.2.

2
Rusul ●
●
Fuels the body
Metabolic rate
● Protein
Energy ● Fat/ lipids
● Carbs Malnutrition
- calorie : Unit of
Stunted growth
energy,
measurement of Eye problem Diabetes
food that is being
consumed Heart Diseases

Undernutrition - weight loss, dry hair and

skin fatigue depression anxiety

Overnutrition- obesity , lower vitamins

intake /minerals
Austin (ENERGY)
What exactly is metabolism?

● Staying Alive
● How fast you are able to burn
fats and calories
Different Factors?

● Body Size
● Gender
● Age
● Food Processing
● Exercise
Angelina
Macronutrients (Protein)
46-75 grams for the
average woman
Requirements
.36 grams/pound
56-91 Grams for the
average man
 Autumn Carbohydrates
- food sources

➢ Healthy-

➢ Unhealthy-

-requirements - 45%-60% of your food intake, so you need between 225

to 325 grams
 Fats Jasmine Johnson
Saturated-5-6% of Calories
❖ Red Meat, Whole-Milk
Products, Butter, Eggs, and
Coconut oils
❖ Saturated with hydrogen
molecules
Trans- <1% of Calories
Unsaturated-25-30% of Calories ❖ Mostly made industrially
❖ Comes from vegetable oils ❖ Helps food last longer
❖ Fish, nuts, and vegetables ❖ French fries, Baked Goods,
❖ Recommended instead of Saturated Margarine, Frozen Pizza
❖ Unhealthy source-banned in various
and Trans
places
FAT
S Amundson
Ryan

Types of Food Sources Requiremen

Fats ● Walnuts ts
Omega-3 |
● Omega-
● Spinach ● Men - 1.6 g
3
● Eggs ● Women 1.1 g
● Avocado Omega-6 |
● Omega-
● Cheese ● Men - 17 g
6
● Meat ● Women - 12 g
● Choleste Cholesterol |
● All - about 300
rol
mg
Lizzie Allard
Dietary Fiber
Requirements: Sources: Types:
● Women ● Soluble fiber
○ 21-25 grams
● Men
○ 30-38 grams

Effects:
● Lowers cholesterol ● Insoluble fiber
● Maintain weight
● Controlling blood
sugar levels
 Types
Alex
● Vitamin A, C, E
● Beta-Carotene
Antioxidants ● Lycopene
●
●
Lutein
Etc.
Effects
Sources ● Prevent oxidative
stress
● No proven effect of
more = better
● Although, it could
reduce the risk of
vision loss
 Electrolytes
How much do we need? Why do we need Electrolytes?

Below 2,000 mg of sodium, 4,700 Electrolytes keep the from becoming

mg of potassium, 330 - 350 mg of dehydrated by keeping a balance
Magnesium intake for males and 255 between water inside and outside the
- 265 mg, lastly 800 mg of Calcium body.

What are Electrolytes?

Electrolytes are tiny particles that

carry electrical charges.
 Water

How Much Water? Why do we Need Water?

2 Liters ➢ Heating and Cooling

or ➢ Keeps tissue moist
8 cups of 8 Ounces ➢ Digestion
Vitamin A-
➔ Helps with vision, and Vitamin C
➔ immune system. ★ Regenerates
➔ People with deficiency are
antioxidants in the
more likely to have
digestive disorders. body.
➔ Having too much can ★ Bioavailability is
cause a higher risk of death about 300mg to
from all causes about 2g
➔ Bioavailability depends on ★ Deficiency can lead
your diet.
to scurvy
★ Too much vitamin c
is unlikely to be
harmful but it may
cause nausea or
diarrhea

Kira Barringer
Isabella
Calcium: Iron:

● Depends on diet ● 14%-18%(normal

● Helps Build and diets)
protect the bones ● Essential for blood
● Cataracts, production
alterations in the ● Blood lacks healthy
brain red blood cells
● Weaken bones, ● Liver disease, heart
create kidney stones problems and diabetes
Selenium Folate

Hayley Brown
Micronutrients
● Folate is a vitamin B
nutrient our body needs it to
make DNA.
● Selenium is a particularly
important mineral because it
supports the function of
several systems.
EXTRA OPTIONS -
Micronutrients (include sources, bioavailability, action, deficiency, excess)

- vitamins D, E, K, B12, B6, thiamin, riboflavin, niacin, phosphate, magnesium, zinc, iodine,
copper, chromium, manganese, molybdenum