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Nutrition

Nutrition . Nutrients and Canada’s Food Guide to Healthy Eating. Nutrients. Protein Fat Carbohydrates Vitamins Minerals Water. Protein. Growth and repair (maintenance) of body Tissues Builds antibodies which fight infection. Food Sources: Meat Fish and poultry Eggs

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Nutrition

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  1. Nutrition Nutrients and Canada’s Food Guide to Healthy Eating

  2. Nutrients • Protein • Fat • Carbohydrates • Vitamins • Minerals • Water

  3. Protein • Growth and repair (maintenance) of body Tissues • Builds antibodies which fight infection. • Food Sources: • Meat • Fish and poultry • Eggs • Milk and milk products • Legumes • Nuts and seeds

  4. Fat • Supplies energy • Aids in the absorptions of fats soluble vitamins • Food Sources: • Margarine, butter, oil, salad dressings, nuts, milk products, meats. • Healthy Fats:monosaturated, polyunsaturatred, omega 3 and omega 6. • Harmful fats: saturated, Trans, hydrogenated.

  5. Carbohydrates • Supplies energy and assists in the utilization of fat. • Food Sources: • Grain products (bread, cereal, pasta, rice) • Vegetable/fruit • Milk • Sugars/sweets • Fibre: Promotes bowel regularity, reduce risk of certain diseases (Cancer, heart disease)

  6. Vitamins & Minerals • Vitamins:Compounds needed in small amounts for normal growth and activity of the body. • Examples: Vitamin A, Vitamin D, Folic Acid • Minerals: The basic chemical elements used in the body to help regulate body processes. • Examples: Iron, Calcium

  7. Vitamins & Minerals (Cont’d) • Vitamin C: Maintains healthy gums and teeth and strong blood vessel walls. (Citrus fruits, broccoli, green pepper, strawberries) • Vitamin D: Enhances calcium and phosphorous absorption for bone and tooth development. (fortified milk and margarine, organ meats, salmon, tuna, eggs) • Iron: helps form hemoglobin which is the oxygen and carbon dioxide carrier of the red blood cells. (Red meat and legumes) • Calcium: Maintains bones and teeth (Milk, sardines, salmon, almonds) • Water: Involved in almost all body functions

  8. Serving Sizes:Just how big is a serving? • 1 cup of rice or pasta = a computer mouse. • 1 cup of cold cereal = one baseball • 1 slice of bread = CD case • 3-4 oz. Or 50-100g of meat, fish and poultry = deck of cards • Milk = 8 oz. • ½ cup of fruit or vegetable = tennis ball • 1 cup of salad = 2 cupped hands

  9. Canada’s Food Guide • http://www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/cons/inl_flash-eng.php • http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/myguide-monguide/index-eng.php

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