Nutrition Report

1. Nutrition Report By: Kadie, Bojana, Calvin, Nazim, Gurpreet

2. Carbohydrates • Is the body’s main source of energy. • Simple carbohydrates or what we call Sugars include Natural sugars that come from fruits, vegetables, and milk. Complex carbohydrates are starches like pasta, grains, cereal, and legumes. Complex carbohydrates contain more nutrients that the body needs like Minerals and vitamins. The body breaks both types of carbohydrates into usable energy source known as glucose. Glucose gives your body the energy it needs to work properly.

4. Fibre • Is a unique form of a complex carbohydrate that does not provide energy. There are two types of fibre: • Soluble Fibre: Dissolves in water. Found in oat bran and grains. • Insoluble Fibre: Absorbs water. Found on the outside of whole grains. • Fibre is key to the functioning of the digestive system and the elimination of waste, its main advantage is that it can’t be digested, as it passes through the body it helps get rid of harmful waste.

5. Vitamins • Is a unique form of a complex carbohydrate that does not provide energy. There are two types of fibre: • Soluble Fibre: Dissolves in water. Found in oat bran and grains. • Insoluble Fibre: Absorbs water. Found on the outside of whole grains. • Fibre is key to the functioning of the digestive system and the elimination of waste, its main advantage is that it can’t be digested, as it passes through the body it helps get rid of harmful waste.

7. Minerals • Is a unique form of a complex carbohydrate that does not provide energy. There are two types of fibre: • Soluble Fibre: Dissolves in water. Found in oat bran and grains. • Insoluble Fibre: Absorbs water. Found on the outside of whole grains. • Fibre is key to the functioning of the digestive system and the elimination of waste, its main advantage is that it can’t be digested, as it passes through the body it helps get rid of harmful waste.

8. Fats and cholesterol • Fats • Fats and cholesterol are an essential role in life and keeping a healthy body, but there are is strong evidence showing a diet with more than 30% of fat and cholesterol can cause risk for such a disease as heart disease and Cancer, but some fats are helpful and help regulate body functions, help carry fat soluble vitamins. • Fats are divided into three categories: Saturated fats, Monounsaturated, and Polyunsaturated.

9. Saturated • Tend to increase the amount of cholesterol in the body. • Are solid at room temperature. • Found in things like Butter, Lard, Meat and tropical oils like coconut and palm oils. • Can cause heart disease, and lead to other cardiovascular problems.

10. Monounsaturated • Is liquid at room temperature. • Found in things like olive and peanut oils. • Mono and polyunsaturated fats are considered healthier choices because they do not raise your cholesterol levels.

11. Polyunsaturated • Liquid at room temperature. • Found in sunflower, corn and soy bean oils. • Nuts, seeds, and fish also have some.

12. Cholesterol • Cholesterol is a fat like substance found in meat, egg yolk, and Dairy products.

13. Water • Water is essential for sustaining life. Water makes up 60% of an adults body weight. Water cleans toxins from the body, Cushions joint and it also increases the body’s ability to transfer nutrients. A healthy adult needs to drink 8- 10 glasses of water per day, but the water can come from many different sources, mostly water, soup, juices, and milk. But beverages like coffee, tea and soft drinks are not good they actually eliminate water. • Depending on how athletic you are can affect the water you drink also because you sweat; you need to replace the water you lose.

14. Food Additives • Additives are substances added to foods to improve them in some way. Different additives can extend a food's shelf life or improve its flavour, texture, or appearance. Most commonly used in the food industry. Example of one they use MSG to help with the flavour in a lot of Chinese food places.

15. Recommended Dietary Allowance • The RDA is for nutrients, The RDA of each Nutrient is designed to meet the nutritional needs of people. RDA is updated about every five years.

16. Nutrition Labels • Most foods include Nutrition Labels, they include facts on Serving sizes, Calories, and Nutrients. Nutrients are measured in two ways: Grams and Daily values percentages. • Daily Values: Is the amount of nutrients a person needs every day based on the 2,000 calorie diet. This only serves.

18. Activity Level • Physical activity level required energy. • To determine how much energy you need, you need to know the type of activity your going to do, you need to know Duration and frequency. • Nutrition needs very between now active a person is, such as an athlete then compared to those who are less active. • A healthy important habit to develop is to drink lots of water before, during, and after exercise. You loose water during perspiration, not putting that water back into your body can lead to dehydration. Dehydration can cause heart problems such as heat stroke or heat exhaustion.

19. Lifestyle • There are many kinds of life styles. • Vegetarians • Do not eat meat or other animal foods depending on the type of vegetarian. • eat plant based foods.( veggies, grains, fruits, beans) • lower in fat, saturated fat and cholesterol • There are four different types of vegetarians

20. Lacto Vegetarian • Lacto vegetarian • eat and drink some dairy products • they consume cheese and milk • no eggs

21. Ovo- Vegetarian • Ovo Vegetarian • eat eggs • eat plant based food sources

22. Lacto-Ovo Vegetarian • Lacto-ovo Vegetarian • dairy products (lacto) • Eggs (ovo)

23. Vegans • Vegans • Do not eat meat or any meat related products (dairy and egg products)

24. Vegetarians Continued • Any kind of vegetarian needs to be careful to combine foods in order to eat enough protein (the protein there losing from meat products) usually is replaced with dry beans, nuts, and meat alternatives such as soy products and dairy alternatives like almond milk.

27. Age • Infancy, childhood, adolescence, and pregnancy are all periods of growth and require extra nutrients. As you age, dietary needs continue to change with you. • There are 5 different periods of growth

28. Pregnant Women • Nutritional habits influence her and her baby’s health. • Should slightly increase in calories and eat more nutrient-dense foods. Also plenty of fluids are required.

29. Infants • Babies grow more during the first year than any other time. They need plenty of nutrients because it contributes to growth. • The only food a baby needs for the first 4-6 months is breast milk or formula. After, they move on to more iron-fortified foods like baby cereals puree veggies/ fruit and eventually cut up table foods.

30. Children • Need a wide variety of foods served in small portions. Because there stomach can’t hold large quantities of food. They need snacks in between meals to supply them all nutrients, like fresh fruit or veggies, even yogurt. • Children’s eating habits vary; they may eat more during a growth spurt and less any other time.

31. Teens • Need all nutrients. • Begin to make their own food choices. • This is why they need to begin to make healthy food choices at this point. • Parents need to influence this behaviour teens don’t have the power to shop for things they want often, parents need to provide them.

32. Elderly • Lost muscle and bone mass at this age. • Function of body organs decline. • Elderly need to eat accordingly to their circumstances. • Weak bones need more calcium nutrient products.

33. Health • Diet is key in preventing and treating many health conditions.

34. Like.... Cardiovascular Disease • cholesterol blocking arteries, resulting in stroke or heart attack • First step in treating it: • modify diet • increase exercise • reduce fatty food intake • limit salt • Have meals rich in complex crabs and fibre.

35. Food Allergies • Avoiding allergic reactions is the only way to prevent allergic reaction. • Symptoms include: Headaches, Hives, Difficulty breathing, nasal congestion, gastrointestinal distress and even death.

36. Cancers • Unrestrained division and growth of cells that interferes with normal body functions. • Second leading cause of death in the U.S.A. • Research proves lower fat diet rich in fruits, veggies and fibre should be part of people’s daily diets. • Eating too much fat and unsaturated fat can increase the risk of cancer.