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Nutrition And Health Information (“You’re What You Eat”) Delivered at CFWRI 2019 FOOD RELIEF /EMPOWERMENT PROGRAM. By Dr Khadijah Alarape. ESSENTIAL NUTRIENTS. What is an Essential Nutrients
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Nutrition And Health Information (“You’re What You Eat”)Delivered at CFWRI 2019 FOOD RELIEF /EMPOWERMENT PROGRAM By Dr Khadijah Alarape
ESSENTIAL NUTRIENTS What is an Essential Nutrients • An essential nutrient is a nutrient that the body cannot synthesize on its own – -or not to an adequate amount - and must be provided by the diet. These nutrients are necessary for the body to function properly. • The six essential nutrients include carbohydrates, protein, fat, vitamins, minerals and water.
Essential Nutrients They belong to six classes: • Carbohydrates. ... • Protein. ... • Fats. ... • Vitamins. ... • Minerals. • Water.
Carbohydrates • Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could not function properly. Sources include fruits, breads and grains, starchy vegetables and sugars. • Make at least half of the grains you consume whole grains. (Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.
CARBOHYDRATES CONTD….. • Age and activity level play a role in your body's calorie needs. E.g. -For example, a 60-year-old woman who is relatively sedentary requires approximately 1,600 calories. -A 25-year-old woman who works out every day may need about 2,200 calories. • Determining your caloric needs helps you figure out your fat and protein requirements to ensure that you consume the right amount.
Proteins • Protein is the major structural component of cells and is responsible for the building and repair of body tissues. • This macronutrient builds and repairs all tissues, keeps your immune system running properly and maintains muscle mass. • Protein is broken down into amino acids, which are building blocks of protein. • 9 of the 20 amino acids, known as essential amino acids, must be provided in the diet as they cannot be synthesized in the body. • Around 10 to 30 percent of your calories need to come from protein. • 10 to 35 percent of your daily calories should come from lean protein sources such as low-fat meat, dairy, beans or eggs.
PROTEINS CONTD….. • Protein has less than half the calories of fat, offering 4 calories per gram. - For a 2,000 calorie diet, you need 50 to 150 grams of protein each day. - If you are older and less active, you can have 40 to 120 daily grams of protein. • Even vegetables you wouldn't think of as protein-rich can boost your intake to a surprising extent, e.g a large baked potato contains almost 8 gmsof protein, about the same as a cup of milk • A cup of boiled spinach contributes over 5 grams of protein to your daily total. • Plant-derived proteins may be just as effective for avoiding muscle loss as animal proteins, so you're not cheating yourself by going that route.
FAT • Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. • 20 to 35 percent of your daily intake should come from fat. • Choose healthy options such as Omega-3-rich foods like fish, walnuts and vegetable-based oils. Omega-3s help with development and growth. • Limit intake of saturated fats such as high-fat meats and full-fat dairy. • Other smart choices include nuts, seeds and avocado.
FAT CONTD…. • Even though you need fat in your diet, not all fats are created equal. • The majority of your fat intake should come from Monounsaturated and Polyunsaturated fats, or MUFAs and PUFAs. • These fats, found in salmon, vegetable oil and avocados, keep your heart healthy by stabilizing cholesterol levels. • Whenever possible, avoid saturated and trans fats from processed foods and meat, since they raise cholesterol levels and increase your risk of heart disease.
VITAMINS • Vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments. Rich sources include citrus fruits, strawberries and peppers. • Folate, found in foods, helps to prevent birth defects. (Pregnant women or women who plan to become pregnant should speak with their physician about taking a folic acid supplement, the synthetic form of folate, in addition to their diet). • Vitamin D helps to maintain calcium homeostasis. It can be found in food sources or synthesized by the sun.
MINERIALS • Sodium helps to maintain fluid volume outside of the cells and helps cells to function normally. Keep intake under 2,400 milligrams per day. • Potassium maintains fluid volume inside and outside of cells and prevents the excess rise of blood pressure with increased sodium intake. Rich sources include bananas, potatoes and tomatoes. • Calcium helps to maintain and build strong bones and teeth. Include three servings of calcium-rich foods per day including milk, low-fat cheese and yogurt.
WATER • Water helps to maintain homeostasis in the body & transports nutrients to cells. • Water also assists in removing waste products from the body. • All beverages and high-moisture foods such as soup and watermelon contain water This count towards your daily water requirement. • Adults should consume 25 to 35 milliliters of fluids per kilogram body weight (2 to 3 liters per day). • Rather than relying on the outdated eight-glasses-per-day theory, consider your age, gender, health status, environment and lifestyle to determine proper daily fluid intake.
WATER CONTD… • As with other nutrients, a specific daily water intake is recommended depending on age and gender. As a general rule, adult males need 3.7 liters of water per day, while adult women need 2.7 liters per day. Pregnant women should aim for 3 liters per day Lactating women need 3.8 liters per day. • Only 80 percent of your daily water intake needs to come from fluids. The remaining 20 percent can be obtained from the foods you eat. Pure water isn’t your only liquid choice to fulfill your fluid need beverages also contribute to your daily intake. • While milk, tea and juice might be your best non-water choices, even coffee and soda can help you meet your recommended intake.
DETOXIFIER FOODS • 10 Foods That Detox the Body • Fruit is high in liquid-content which helps the body wash out toxins. ... • Green Vegetables. ... • Lemons, Oranges, and Limes. ... • Garlic. ... • Broccoli Sprouts. ... • Green Tea. ... • Mung Beans. ... • Raw Vegetables. • Omega 3 oils e.g. • Olive avocado oils • Green Teas
