Nutrition

Information on human nutrition and eating nutritious food types including fruits and
vegetables, nuts, and berries to prevent diseases including cancer. Nutrition is the
provision, to cells and organisms, of the materials necessary to support life. Many
common health problems can be prevented or alleviated with good nutrition.
Eating a healthy nutritious diet has been shown over and over to prevent a variety of
diseases, including cancer. Good nutrition is vital to good health, disease prevention, and
essential for healthy growth and development of children and adolescents.
There are sixmajor classes of nutrients: carbohydrates, fats, minerals,
protein, vitamins, and water.

Carbohydrates - our main source of energy.

Fats - one source of energy and important in relation to fat soluble vitamins.

Roughage (Fiber) - the fibrous indigestible portion of our diet essential to health
of the digestive system.

Minerals - those inorganic elements occurring in the body and which are critical
to its normal functions.

Proteins - essential to growth and repair of muscle and other body tissues.

Vitamins - water and fat soluble vitamins play important roles in many chemical
processes in the body.

Water - essential to normal body function - as a vehicle for carrying other

nutrients and because 60% of the human body is water.

These nutrient classes can be categorized as either macronutrients

(needed in relatively large amounts) or micronutrients (needed in
smaller quantities). The macronutrients are carbohydrates, fats, fiber,
proteins, and water. The micronutrients are minerals and vitamins.
The macronutrients (excluding fiber and water) provide energy, which
is measured in Joules or kilocalories (often just called Calories).
Carbohydrates and proteins provide 17 kJ (4 kcal) of energy per gram,

while fats provide 37 kJ (9 kcal) per gram. Vitamins, minerals, fiber,

and water do not provide energy, but are necessary for other reasons.

The human body contains chemical compounds, such as water,

carbohydrates (sugar, starch, and fiber), amino acids (in proteins),
fatty acids (in lipids), and nucleic acids (DNA and RNA). These
compounds in turn consist of elements such as carbon, hydrogen,
oxygen, nitrogen, phosphorus, calcium, iron, zinc, magnesium,
manganese, and so on. All of these chemical compounds and elements
occur in various forms and combinations (e.g. hormones, vitamins,
phospholipids, hydroxyapatite), both in the human body and in the
plant and animal organisms that humans eat.

Water is one of the most important nutrients in your diet. It helps

eliminate food waste products in your body, regulates body
temperature during activity, and helps digest food.
Examples of different food under nutrition

Carbohydrates

Baked goods (including bread) made with white flour

Cake,Candy,Candy bar,Carbonated drink,Chocolate ,Cookie
Corn syrup
Fruit juice
Fruit preserve or jam
Fudge
Honey
Whole milk
Plain, full fat yogurt
Most packaged cereals
Pasta made with white flour
Table sugar

High Protein

Soya beans - 35.9g

Cheese - 30.9g

Lobster - 26.41
Canned tuna fish - 26.3g
Tuna fish - 25.6g
Crunchy peanut butter - 24.9g
Tilapia - 24g
Skinless chicken breast - 23.5g
Sunflower seeds - 23.4g
Boneless salmon fillets - 21.6g
Sardines - 21.5g
Beef fillet - 20.9
Pork chops - 19.3g
Crab meat - 18.1g

Fat

Hydrogenated oils including palm and coconut - palm and coconut oil have 86.5
grams of saturated fat per 100 grams
Dried coconut - 57 grams of saturated fat per 100 grams
Butter - 51 grams of saturated fat per 100 grams
Rendered animal fats including tallow, suet, lard, and shortening - between 35-45
grams of saturated fat per 100 grams
Dark chocolate - 32 grams of saturated fat per 100 grams
Fish oil - menhaden and sardine oils are 30% saturated fat, cod liver oil is 23%
saturated fat, herring oil is 21% saturated fat, and salmon oil is 20% saturated fat.
Cheese - hard goat cheese has 24 grams of saturated fat per 100 grams, cheddar
cheese has 21 grams, Roquefort cheese has 19 grams, Parmesan cheese has 16
grams
Nuts and seeds - pilinuts have 31% saturated fat, Brazil nuts have 15%, macadamia
nuts have 12%, watermelon seeds have 10%, cashews have 10%, pine nuts have 10%,
and sesame seeds have 9%
Processed meats - most sausages and pt are 15% saturated fat
Whipped cream - 14 grams of saturated fat per 100 grams

Vitamins
Your body needs 13 vitamins, including A, D, E, K, C and the B vitamins (biotin, folate, niacin,
pantothenic acid, riboflavin, thiamin, vitamin B-6 and vitamin B-12). Each vitamin has a different role
in making your body work properly. Eating a well-balanced diet should supply you with all the
vitamins you need.

Vitamin A
vitamin A include liver and whole milk. Several fruits and vegetables provide an excellent source
for vitamin A, including leafy green vegetables such as spinach; collards and turnips; tomato
products; orange and yellow vegetables such as sweet potatoes, carrots and pumpkin;
cantaloupe and mangoes; and some vegetable oils.

Vitamin D is vital for bone growth, nerves and muscle function and your immune system. Egg
yolks, saltwater fish, liver, fortified milk and cereal are all good sources of vitamin D.

Vitamin E
. Vitamin E also plays a role in maintaining your immune system and metabolic processes. Foods
containing vitamin E are margarine, vegetable oils, seeds, nuts, leafy green vegetables and
fortified cereals.

Vitamin K
For your blood to clot, you need vitamin K. Vitamin K also aids in the making of proteins for
healthy tissues and bones. You can find vitamin K in berries and green vegetables. Kale, spinach,
collards, Swiss chard, mustard greens, turnip greens, parsley, broccoli and brussels sprouts each
provide more 200 micrograms per serving.

Vitamin C
Vitamin C, also an antioxidant, is crucial for healthy bones, skin and connective tissue. The best
foods to provide vitamin C are citrus such as oranges and grapefruit, red and green peppers,
broccoli, tomatoes and greens. Other foods containing vitamin C include juices, fortified cereals,
strawberries, cantaloupe and baked potatoes.

B Vitamins
The B vitamins are essential for turning the food you eat into energy that your body can use. They are
also key in helping to form red blood cells. Foods containing proteins -- including poultry, meat, fish, dairy
products and eggs -- are typically the best sources of B vitamins. Fortified cereals, leafy green
vegetables, peas and beans also contain B vitamins.

Types of minerals
Minerals can be classified according to the amount your body needs.
Major minerals
Are those we need more than 100 mg of a day.

Calcium.
Magnesium.
Phosphorus.
Potassium.
Sodium.
Chloride.

Minor minerals (trace elements)

Are those we need less than 100mg of a day.

Chromium.
Copper.
Iodine.
Iron.
Fluoride.
Manganese.
Selenium.
Zinc.
The minor minerals are not less important than the major ones all are needed for good health. Instead, deficiency
depends on the natural availability of the mineral: if the mineral is found in lots of foods, it's unlikely your intake will be
low.

Chromium, copper, iodine, manganese and phosphorus are found in a wide variety of foods, so deficiency is
rare.

Sodium (salt) is the one mineral that we need to reduce in our diet.

WATER
Drinking eight glasses of water is touted as bringing unbelievable benefits such
as making you look younger, have plumper skin and feel healthier.

How Much Water is Best?

At the end of the day, no one can tell you exactly how much water you need. As with most things,
this depends on the individual.

If you want to keep things simple (always a good idea), then these guidelines should
apply to 90% of people:
1.
2.
3.
4.

When thirsty, drink.

When not thirsty anymore, stop.
During high heat and exercise, drink enough to compensate for the lost fluids.
Thats it.

When to Drink Water During Exercise

Begin the day with a large glass of water each morning, whether it's a training or a rest
day. On training days, the following schedule works well for most athletes:
1.
Water (Fluid) Intake Schedule
2.
Before Exercise

Drink two to three cups of water within the two hours before your workout.

3.

4.

Weigh yourself immediately before you begin your workout.

During Exercise
Drink one cup of water every 15 minutes.
After Exercise
Weigh yourself immediately after you finish your workout.
Drink two to three Cups of water for each pound lost during exercise.

Ages 2 to 3: Daily guidelines for girls and boys

Calories

1,000-1,400, depending on growth and

activity level

Protein

2-4 ounces

Fruits

1-1.5 cups

Vegetables

1-1.5 cups

Grains

3-5 ounces

Dairy

2-2.5 cups

Ages 4 to 8: Daily guidelines for girls

Calories

1,200-1,800, depending on growth and

activity level

Protein

3-5 ounces

Fruits

1-1.5 cups

Vegetables

1.5-2.5 cups

Grains

4-6 ounces

Dairy

2.5-3 cups

Ages 4 to 8: Daily guidelines for boys

Calories

1,200-2,000, depending on growth and

activity level

Protein

3-5.5 ounces

Fruits

1-2 cups

Vegetables

1.5-2.5 cups

Grains

4-6 ounces

Dairy

2.5-3 cups

Ages 9 to 13: Daily guidelines for girls

Calories

1,400-2,200, depending on growth and

activity level

Protein

4-6 ounces

Fruits

1.5-2 cups

Vegetables

1.5-3 cups

Grains

5-7 ounces

Dairy

2.5-3 cups

Ages 9 to 13: Daily guidelines for boys

Calories

1,600-2,600, depending on growth and

activity level

Protein

5-6.5 ounces

Fruits

1.5-2 cups

Vegetables

2-3.5 cups

Grains

5-9 ounces

Dairy

3 cups

Ages 14 to 18: Daily guidelines for girls

Calories

1,800-2,400, depending on growth and

activity level

Protein

5-6.5 ounces

Fruits

1.5-2 cups

Vegetables

2.5-3 cups

Grains

6-8 ounces

Dairy

3 cups

Ages 14 to 18: Daily guidelines for boys

Calories

2,000-3,200, depending on growth and

activity level

Protein

5.5-7 ounces

Fruits

2-2.5 cups

Vegetables

2.5-4 cups

Grains

6-10 ounces

Dairy

3 cups

Learning to eat nutritiously is not hard. The key is to:

Drink lots of water.

Go easy on the salt, sugar, alcohol, saturated fat and trans fat.

Eat a variety of foods, including fruits and vegetables, and whole-grain products.

Eat lean meats, poultry, fish, beans and low-fat dairy products.